Top 15 Foods Highest in Vitamins

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
Top 15 Foods Highest in Vitamins

Want to know which foods are the best sources of vitamins? We looked at all our top 10 lists for 14 different vitamins, including: Vitamins A, B1, B2, B3, B5, B6, B9, B12, C, D, E, K, Beta Carotene, and Lycopene and counted how many times each food appeared.

Since some vitamins are fat soluble (need fat to be absorbed) meats, oils, and dairy tend to be a better source than leafy vegetables or fruits. The top 15 foods highest in vitamins include fish, dark leafy greens, seeds, broccoli, pork, beef, lamb, mushrooms, nuts, eggs, sweet bell peppers, avocados, peas, winter squash, and fruits.

Want to know more? Check the extended list of vitamin rich foods, or all complete collection of the most nutritious foods lists.


List of High Vitamin Foods

1Fish
Salmon Fillets
Fish is a good source for 9 of 14 essential vitamins.
These include Vitamins A, B1, B2, B3, B5, B6, B12, D, and E. Among all fish Tuna and Trout provide the most vitamins but be sure to eat a wide variety of fish for a healthy diet.
2Dark Leafy Greens
Leaves of Kale
Dark Leafy Greens are a good source for 8 of 14 essential vitamins.
These include Vitamins A, B2, B3, B6, B9, C, E, K, and Beta-Carotene. While all dark leafy greens are great, extra nutrient-dense sources include spinach and kale.
3Seeds
Sunflower Seeds
Seeds are a good source for 6 of 14 essential vitamins.
These include Vitamins B1, B2, B3, B5, B5, B6, and E. Vitamin rich choices for seeds include sunflower and flax seeds.
4Broccoli
Broccoli
Broccoli is a good source for 6 of 14 essential vitamins.
These include Vitamins A, B9, C, E, K, and Beta Carotene. Other nutritious cruciferous vegetables include brussels sprouts, cabbage, and cauliflower.
5Pork
A pork chop
Pork is a good source for 6 of 14 essential vitamins.
These include Vitamins B1, B2, B3, B5, B6, and D. Good cuts of pork include pork chops (loin) and shoulder.
6Beef and Lamb
A beef roast
Beef and lamb is a good source for 5 of 14 essential vitamins.These include Vitamins B2, B3, B5, B6, and B9. To reduce calories, leaner cuts of beef and lamb are recommended.
7Mushrooms
White Button Mushrooms
Mushrooms are a good source for 4 of 14 essential vitamins.
These include Vitamins B2, B3, B5, and D. Mushrooms are highly nutritious while being low in carbs and calories. Good choices include portobello, cremini (button), and shiitake mushrooms.
8Nuts
Almonds
Nuts are a good source for 4 of 14 essential vitamins.
These include Vitamins B1, B2, B6, and E. Nuts are a heart-healthy, cholesterol-lowering snack. Try not to have more than 1-2 handfuls a day. Good choices for nuts include almonds and walnuts.
9Eggs
Eggs
Eggs are a good source for 4 of 14 essential vitamins.
These include Vitamins B2, B5, B12, and D. While eggs are now considered heart healthy, they are still high in cholesterol, so try not to eat more than 2 a day.
10Sweet Bell Peppers
Bell peppers
Bell Peppers are a good source for 4 of 14 essential vitamins.
These include Vitamins A, and C, Beta-Carotene, and Lycopene. Bell Peppers are one of the foods highest in vitamin C. Colorful red and yellow peppers have higher amounts of beta-carotene and lycopene than green peppers.
11Avocados
Half an avocado
Avocados are a good source for 4 of 14 essential vitamins.
These include Vitamins B5, B6, B9, and E. Avocados are high in calories and fat, so try not to eat more than 1/2 a large avocado, or 1 small avocado, a day.
12Green Peas
Green Peas
Peas are a good source for 4 of 14 essential vitamins.
These include Vitamins A, B1, E, and Beta Carotene. Green peas are also a good vegetarian source of protein.
13Winter Squash
Butternut Squash
Butternut Squash is a good source for 4 of 14 essential vitamins.
These include Vitamins A, B1, E, and Beta Carotene. Good choices for winter squash include butternut, acorn squash, and pumpkin.
14Tropical Fruits
Papayas
Tropical Fruits a good source for 4 of 14 essential vitamins.
These include Vitamins A, B1, E, and Lycopene. Fruits with red flesh, like Papayas, are the best choice for lycopene.
15Dried Fruits
Dried Apricots
Dried Fruits are a good source for 4 of 14 essential vitamins.
These include Vitamins A, B6, K, and Beta Carotene. Dried fruits are high in sugar, try not to eat more than 1 handful a day.

More Vitamin Rich Foods

In addition to those in the top 15, here are more high vitamin foods which appeared on the most nutritious foods lists.
AsparagusHigh in Vitamins B1, B9, K, and Lycopene
LiverHigh in Vitamins A, B3, and B12
CarrotsHigh in Vitamin A, Beta Carotene, and Lycopene
CheeseHigh in Vitamins B2, B5, and B12
ShellfishHigh in Vitamins B2, B12, and E
Sweet PotatoesHigh in Vitamins A, B5, and Beta Carotene
BeansHigh in Vitamins B1, and B9
BreadHigh in Vitamins B1, and B9
CantaloupeHigh in Vitamins A, and Beta Carotene
GuavasHigh in Vitamin C, and Lycopene
KiwifruitHigh in Vitamins C, and E
Plant Oils (Olive Oil)High in Vitamins E and K
TomatoesHigh in Vitamin C, and Lycopene
Fortified TofuHigh in Vitamins B12 and D
CerealsHigh in Vitamins B12 and D
BananasHigh in Vitamin B6
Berries (Strawberries)High in Vitamin C
Citrus FruitsHigh in Vitamin C
Dry Roasted SoybeansHigh in Vitamin B1
PeanutsHigh in Vitamin B3
LentilsHigh in Vitamin B9

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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central

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