Food Sources of Vitamins

Nutrient

Vitamin Food Sources

Nutrient Content in
Selected Foods

Vitamin A

Green and yellow fruits and vegetables, milk, milk products, fish
liver oil, liver

Beef liver broiled, 4 oz

Sweet potato baked, 1 medium
Carrots raw, 1 medium
Spinach cooked, 1 cup
Apricots dried, 7 halves

40,900 IU
24,880 IU
20,250 IU
14,740 IU
2,350 IU

Vitamin D

Egg yolks, organ meats, bone meal,

fortified milk, salmon, sunlight

Salmon/tuna canned, 4 oz
Sardines canned, 4 oz
Milk 2%, 1 cup
Chicken liver, 4 oz
Egg yolk, 1 each

568 IU
340 IU
100 IU
60 IU
25 IU

Vitamin E

Seed oils, dark green vegetables,

eggs, nuts, liver, organ meats,
wheat germ, milk fat, desiccated
liver

Wheat germ oil, 1 Tbsp

Sunflower oil, 1 Tbsp
Milk nonfat, 1 cup
Avocado Florida, 1
Whole peas cooked, 1 cup
Salmon broiled, 4 oz

52 IU
13 IU
11.3 IU
6 IU
3.4 IU
2.5 IU

Vitamin K

Green and/or leafy vegetables

Parsley, 10 sprigs
Spinach raw chopped, 1 cup
Kale cooked, 1 cup
Broccoli cooked, 1 cup
Brussels sprouts cooked, 1 cup

70 g
192.5 g
975 g
310 g
341 g

Vitamin B1
Thiamin

Blackstrap molasses, brewers

yeast, whole grains, legumes, pork,
nuts, organ meats, wheat germ

Brewers yeast, 2 Tbsp

Sunflower seeds, 2 Tbsp
Pork chop broiled, 4 oz
Pecans, 2 Tbsp
Black beans cooked, 1 cup
Brown rice cooked, 1 cup

1.25 mg
1.3 mg
1.1 mg
0.5 mg
0.4 mg
0.2 mg

Vitamin B2
Riboflavin

Milk and dairy products, green

leafy vegetables, blackstrap molasses, nuts, organ meats, whole
grains

Beef liver broiled, 4 oz

Corn grits cooked, 1 cup
Yogurt nonfat, 1 cup
Almonds, 2 Tbsp
Spinach cooked, 1 cup

3.5 mg
2.0 mg
0.5 mg
0.4 mg
0.4 mg

Vitamin B3
Niacin

Brewers yeast, seafood, lean

meats, milk, milk products, poultry,
desiccated liver

Beef liver broiled, 4 oz

Chicken breast roasted, 4 oz
Hamburger broiled, 4 oz
Peanut butter, 2 Tbsp
Mushrooms raw, 1 cup
Tomato juice, 1 cup

12 mg
15.7 mg
5.5 mg
4.4 mg
2.9 mg
1.6 mg

Food Sources of Vitamins

Nutrient

Vitamin Food Sources

Nutrient Content in
Selected Foods

Pantothenic Acid

Present in all plant and animal

foods, brewers yeast, legumes,
organ meats, salmon, wheat germ,
whole grains

Beef liver broiled, 4 oz

Corn cooked, 1 cup
salmon baked, 4 oz
Milk 2%, 1 cup
Wheat germ toasted, 2 Tbsp
Orange juice fresh, 1 cup

6.7 mg
1.4 mg
1.3 mg
0.8 mg
0.6 mg
0.4 mg

Vitamin B6

Blackstrap molasses, brewers

yeast, meat, organ meats, poultry,
wheat germ, whole grains, and
yeast

Beef liver, 4 oz
Banana, 1 medium
sunflower seeds, 2 Tbsp
Brussels sprouts cooked, 1 cup
Brown rice, 1 cup
Wheat germ toasted, 2 Tbsp
Prunes dried, 10

1.6 mg
0.7 mg
0.5 mg
0.3 mg
0.3 mg
0.3 mg
0.2 mg

Vitamin B12

Cheese, fish, milk, milk products,

organ meats, shellfish and eggs

Beef liver broiled, 4 oz

Tuna canned, 4 oz
Hamburger broiled, 4 oz
Cottage cheese creamed, 1 cup
Milk low-fat, 1 cup
Yogurt nonfat, 1 cup
Egg cooked, 1 medium

127 g
3.7 g
2.8 g
1.3 g
0.9 g
0.6 g
0.6 g

Biotin

Legumes, whole grains, organ

meats, and eggs

Brewers yeast, 2 Tbsp

Beef liver, 4 oz
Wheat germ, 2 Tbsp
Peanut butter, 2 Tbsp
Egg cooked, 1 medium

120 g
112 g
14 g
12 g
12 g

Folic acid
Folacin

Dark green leafy vegetables,

milk, milk products, organ meats,
oysters, salmon, whole grains

Brewers yeast, 2 Tbsp

Spinach steamed, 1 cup
Beef liver broiled, 4 oz
Orange juice, 1 cup
Wheat germ toasted, 2 Tbsp
Broccoli cooked, 1 cup
Romaine lettuce, 1 cup
Cottage cheese creamed, 1 cup
Egg hardboiled, 1 medium

626 g
448 g
249 g
109 g
100 g
78 g
76 g
26 g
24 g

Food Sources of Vitamins

Nutrient

Vitamin Food Sources

Nutrient Content in
Selected Foods

Vitamin C
Ascorbate

Citrus fruits, other fruits and

vegetables

Cantaloupe, melon
Grapefruit, 1 medium
Broccoli cooked, 1 cup
Peppers green, 1 medium
Strawberries, 1 cup
Orange, 1 medium
Watermelon, 1 slice
White potato, baked, no skin,
1 medium
Sweet potato baked, 1 medium

113 mg
100 mg
97 mg
95 mg
90 mg
70 mg
46 mg
26 mg

Beef liver, pan-fried, 3.5 oz

Egg, large whole
Beef, ground 80% lean/20% fat,
3.5 oz patty
Cauliflower, cooked 3/4 cup
Navy beans, cup
Tofu, 3.5 oz
Almonds, sliced, cup
Peanut butter, 2 Tbsp

418 mg
112 mg
81 mg

Choline

Egg yolks, soya, beef liver, iceberg

lettuce, peanut butter, peanuts and
cauliflower

28 mg

62 mg
48 mg
28 mg
26 mg
20 mg