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May 13, 2024 · There are eight B vitamins. All are important for functions like food metabolism, creating blood cells, preventing DNA damage and more. They each have different functions.
- Overview
- 1. Salmon
- 2. Leafy greens
- 3. Liver and other organ meats
- 4. Eggs
- 5. Milk
- 6. Beef
- 7. Oysters, clams, and mussels
- 8. Legumes
- 9. Chicken and turkey
Many foods are high in B vitamins, including certain types of meat, fish, and poultry, legumes, seeds, eggs, dairy products, and leafy greens.
There are eight B vitamins — collectively called B complex vitamins.
These include:
•thiamine (B1)
•riboflavin (B2)
•niacin (B3)
This all-around nutritious fish is high in several B vitamins. In fact, a 3.5-ounce (oz), or 100-gram (g), cooked serving of salmon contains (3):
•Thiamine (B1): 23% of the Daily Value (DV)
•Riboflavin (B2): 37% of the DV
•Niacin (B3): 63% of the DV
•Pantothenic acid (B5): 38% of the DV
•Pyridoxine (B6): 56% of the DV
Several leafy greens stand out for their folate (B9) content. These are among the highest vegetable sources of folate (5, 6, 7, 8, 9):
•Spinach, raw: 12% of the DV in 1 cup (25 g)
•Spinach, cooked: 39% of the DV in a 1/2 cup (90 g)
•Collard greens, cooked: 17% of the DV in 1/2 cup (65 g)
•Turnip greens, cooked: 21% of the DV in 1/2 cup (73 g)
•Romaine lettuce, raw: 3% of the DV in 1 cup (35 g)
Though not especially popular, organ meats — especially liver — are packed with B vitamins. This is true whether they’re from beef, pork, lamb, or chicken (12, 13, 14, 15).
For example, a 3.5-oz (100-g) serving of beef liver contains (12):
•Thiamine (B1): 15% of the DV
•Riboflavin (B2): 263% of the DV
•Niacin (B3): 109% of the DV
•Pantothenic acid (B5): 139% of the DV
One large egg contains 35% of the DV for biotin distributed between the yolk and white. In fact, eggs are one of the top sources of biotin — only liver contains more (16, 17).
Eggs also contain smaller amounts of other B vitamins. One large (50-g) cooked egg contains (17):
•Riboflavin (B2): 20% of the DV
•Pantothenic acid (B5): 14% of the DV
•Biotin (B7): 35% of the DV
•Folate (B9): 6% of the DV
Each cup, or 240 milliliters (mL), of milk provides 26% of the DV for riboflavin, as well as smaller amounts of other B vitamins, including (18):
•Thiamine (B1): 9% of the DV
•Riboflavin (B2): 32% of the DV
•Pantothenic acid (B5): 18% of the DV
•Cobalamin (B12): 46% of the DV
Unsurprisingly, studies indicate that milk and other dairy products are generally people’s top source of riboflavin, followed by meat and grains (19, 20).
Beef can make a big contribution to your B vitamin intake.
In an observational study of eating habits in about 2,000 people in Spain, meat and meat products were the main sources of thiamine, niacin, and pyridoxine (19).
Here’s the amount of B vitamins in a 3.5-oz (100-g) cut of sirloin steak, which is about half the size of the smallest steak typically served in restaurants (22):
•Thiamine (B1): 7% of the DV
•Riboflavin (B2): 11% of the DV
•Niacin (B3): 49% of the DV
Oysters, clams and mussels are a stellar source of B12 and an excellent source of riboflavin. They also supply smaller amounts of thiamine, niacin, and folate.
A 3.5-oz (100-g) cooked serving of each provides (23, 24, 25):
These shellfish are also high in protein and several minerals, including iron, zinc, selenium, and manganese. They’re a good source of omega-3 fats as well (23, 24, 25).
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Legumes are most notable for their high folate content. They also provide small amounts of other B vitamins, including thiamine, riboflavin, niacin, pantothenic acid, and B6.
Here is the folate content of a 1/2-cup cooked serving of some commonly eaten legumes (26, 27, 28, 29, 30, 31, 32, 33):
•Black beans: 32% of the DV
•Chickpeas (garbanzo beans): 35% of the DV
•Edamame (green soybeans): 60% of the DV
•Green peas: 12% of the DV
Chicken and turkey are most notable for their niacin and pyridoxine content. White meat — such as the breast — supplies more of these two vitamins than dark meat — such as the thigh — as shown in the table below.
A 3.5-oz (100-g) serving of cooked, skinless chicken or turkey provides (35, 36, 37, 38):
If you skip fatty poultry skin to cut calories, don’t worry — most of the B vitamins are in the meat rather than the skin (39, 40).
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Feb 16, 2024 · All B vitamins are essential for health. Which food has vitamin B? The following foods are sources of B vitamins: pork (B1, B7) nuts (B1, B3, B9) legumes (B1, B3) yogurt...
Jun 24, 2022 · Twenty-two healthy food sources of B vitamins include: Non-vegetarian foods including poultry. 1. Organ meats: Organ meats, especially the liver, are rich in various nutrients including B vitamins, iron, and protein.
Mar 20, 2024 · Print. Table of Contents. View All. How Many B Vitamins Are There? Vitamin B1 (Thiamin) Vitamin B2 (Riboflavin) Vitamin B3 (Niacin) Vitamin B5 (Pantothenic Acid) B vitamins are water-soluble nutrients that are essential for countless bodily processes.
Apr 21, 2023 · Nutrition. B-Complex Vitamins: Benefits, Side Effects, and Dosage. Overview. Who should take them? Benefits. Dosage. Side effects. Bottom line. Taking a B-complex vitamin may benefit your...
Feb 27, 2024 · These 16 Healthy Foods Are Exceptionally High in Vitamin B. Eat your B vitamins for healthy cells, brain, heart, and more. By. Seraphina Seow. Updated on February 27, 2024. Fact checked by. Isaac Winter. Out of the 13 essential vitamins our body needs, the B vitamins make up eight of them.
