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10 Foods High in B Vitamins

Updated: May 17, 2023

B vitamin complex's have become a trendy supplement to take, but can we get enough of our B vitamins from food without supplementing?


B vitamins are vital for healthy body cell function. They help with the creation of new blood cells and conversion of food into energy. B vitamins ensure our skin cells stay healthy and our stress levels are managed. Lets take a look at some of the most commonly consumed foods, high in B vitamins.


1. Salmon

Salmon is packed full of several B vitamins. A 100g portion of salmon contains:

  • B1 - 0.275mg

  • B2 - 0.54mg

  • B5 - 1.9mg

  • B6 - 0.6mg

  • B12 - 3.2ug

2. Liver

Beef, pork, lamb and chicken livers are packed full of B vitamins. A 100g beef liver serving typically contains:

  • B1 - 0.19mg

  • B2 - 2.8mg

  • B3 - 13.2mg

  • B5 - 7.2mg

  • B6 - 0.6mg

  • B7 (Biotin) - 100.0ug

  • B12 - 18.7ug

3. Eggs

Eggs are one of the top sources of B7 (biotin)! One medium sized egg typically contains:

  • B2 - 0.25mg

  • B5 - 14% of the daily value

  • B7 - 10mcg

  • B9 - 24mcg

  • B12 - 1.4mcg

4. Spinach

Spinach is well known for its vitamin b9 content, containing 58mcg of folate per 1 cup raw spinach! Some folate is lost during the cooking of spinach, so it is best to eat spinach raw in order to maximise your b9 intake.

5. Brown Rice

Brown rice is an excellent source of b vitamins and is suitable for vegans and vegetarians! A 100g serving of cooked brown rice typically contains:

  • B1 - 0177mg

  • B3 - 4.8mg

  • B6 - 0.51mg

  • B9 - 40ug

6. Chickpeas

Chickpeas are an excellent source of B6 and B9. A 100g serving of chickpeas typically contains 0.5mg b6 and 170g serving contains 141mcg b9!

7. Lentils

Lentils contain 45% of the vitamin B daily intake value. 1 cup of cooked lentils typically provides:

  • B1 - 0.3mg

  • B2 - 0.05mg

  • B3 - 0.6mg

  • B5- 1.3mg

  • B6 - 0.4mg

  • B7- 25mcg

  • B9 - 358mcg

8. Chicken

Chicken is most notable for its niacin and pyridoxine content. White meat (e.g breast) contains higher amounts of these vitamins than dark meat (e.g leg). A 100g serving of chicken breast typically contains:

  • B2 - 0.2mg

  • B3 - 11mg

  • B5 - 1.3mg

  • B6 - 0.51mg

  • B7 - 2.1ug

  • B12 - 0.1ug

9. Turkey

Turkey is another meat that is notable for its niacin and pyridoxine content. A 100g serving of turkey breast typically contains:

  • B1 - 0.035mg

  • B2 - 0.205mg

  • B3 - 11.75mg

  • B5 - 0.9mg

  • B6 - 0.807mg

  • B9 - 9mcg

  • B12 - 0.32mcg

10. Black Beans

Black beans are another food notable for their b9 content. 1 cup of cooked black beans typically provides:

  • B1 - 0.8mg

  • B2 - 0.2mg

  • B3 - 0.18mg

  • B5 - 0.8mg

  • B9 - 256mcg

Bibliography

U.S Department of Agriculture. (2023). FoodData Central. [Online]. Available at: https://fdc.nal.usda.gov/fdc-app.html#/ (Accessed: 14th May 2023).

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