Search Food Source of Carbs, Protein, Fat, Vitamins and Minerals

Use the charts below to find some of the best food source of carbs, protein, fat, including unsaturated fats. You can find even more sources by clicking on the "Search" button!


Whole-grain foods (bread, pasta, rice), beans, lentils, vegetables, fruits


Foods from animal sources, legumes (chickpeas, beans)


Oils such as olive, peanut, avocado and canola


Whole grains, nuts, seeds, beans, vegetables, fruits

Fat-Soluble Vitamins

Vitamin A

Pumpkin, carrots, sweet potato, beef liver, most dark green leafy vegetables

Vitamin D

Cheese, butter, margarine, cream, fortified milk, fish, oysters and fortified cereals. Vitamin D is also produced by sunshine on skin.

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Vitamin E

Wheat germ, corn, nuts, seeds, olives, green leafy vegetables, vegetable oils (such as corn, sunflower, soybean, and cottonseed)

Vitamin K

Cabbage, cauliflower, spinach and other green leafy vegetables, cereals, soybean and other vegetables. Search not available.

Water-Soluble Vitamins

B6 (Pyridoxine)

Whole-grain cereals, beef liver, chickpeas (garbanzo), tuna

B12 (Cobalamin)

Beef liver, oysters, poultry, fish


Enriched cereals, beans (lentils, pinto, chickpeas), okra, spinach, asparagus


Enriched whole-grain cereals, chicken, fish, beef liver, veal, rice


Whole-grain cereal, rice, pork

Vitamin C

Citrus fruits, red peppers, broccoli, green peppers, strawberries



Dairy products (and foods made with dairy products), spinach, sardines, kale, okra, soybeans


Oysters, liver, lean red meat (especially beef), poultry (dark red meat), tuna, salmon, iron fortified cereals, dried beans, whole grains, eggs (especially egg yolks), dried fruits, dark leafy green vegetables


Dark-green leafy vegetables, soy products, legumes and seeds, nuts, whole grains, bananas, dried apricots, avocados


Salmon, cod, flounder, broccoli, peas, beans, citrus fruits, apples, bananas


Oysters, enriched whole-grain cereals, beef, seeds, pork, lamb, duck

Sources: USDA, National Library of Medicine