Many foods, including certain types of meat, fish, poultry, legumes, seeds, eggs, dairy products, and leafy greens, are strong in B vitamins. There are eight B vitamins, which are referred to as B complex vitamins.
These include:
- thiamine (B1)
- riboflavin (B2)
- niacin (B3)
- pantothenic acid (B5)
- pyridoxine (B6)
- biotin (B7)
- folate (B9)
- cobalamin (B12)
Though each of these vitamins has a different purpose, they all assist your body in manufacturing energy and building vital components in your cells. Aside from B12, your body cannot keep these vitamins for lengthy periods, therefore you must replace them through diet regularly.
Many foods include B vitamins, however, to be called high in a vitamin, a food must have at least 20% of the RDA per serving. A food that contains 10% to 19% of the RDI is considered a good source.
Here are ten nutritious foods that are high in one or more B vitamins and fulfill your daily dose of B Vitamins
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1. Salmon
This all-around healthy fish is abundant in B vitamins. A 3.5-ounce (oz) or 100-gram (g) cooked serving of salmon, for example, contains:
| Thiamine (B1) | 23% of the Daily Value |
| Riboflavin (B2) | 37% of the DV |
| Niacin (B3) | 63% of the DV |
| Pyridoxine (B6) | 56% of the DV |
| Pantothenic acid (B5) | 38% of the DV |
| Cobalamin (B12) | 127% of the DV |
2. Leafy greens
Several leafy greens stand out for their high levels of folate (B9). These are some of the highest folate-containing vegetables:
| 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) |
3. Eggs
One big egg has 35% of the daily value for biotin, which is spread evenly between the yolk and white. In fact, eggs are one of the best sources of biotin, with only the liver having a higher concentration.
Other B vitamins are also present in lower amounts in eggs. One large (50-g) cooked egg includes the following nutrients:
| 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 |
| Cobalamin (B12) | 23% of the DV |
4. Milk
Each cup (240 mL) of milk contains 26% of the daily value (DV) for riboflavin, as well as trace levels of other B vitamins, including:
| 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 |
Milk, like other animal products, is a good source of B12, providing 46% of the daily value (DV) per 1-cup (240 mL) intake.
5. Yoghurt
Yogurt is high in riboflavin and vitamin B12. Though nutrition varies by brand, a 2/3-cup (96-163 g) portion of yogurt contains the following:
| B vitamins | Plain yoghurt | Vanilla yoghurt | Plain Greek yoghurt | Frozen vanilla yoghurt |
| Riboflavin (B2) | 18% of the DV | 26% of the DV | 36% of the DV | 20% of the DV |
| Cobalamin (B12) | 26% of the DV | 35% of the DV | 53% of the DV | 11% of the DV |
Keep in mind that most frozen and refrigerated yogurts include 3-4 teaspoons (5 g) of added sugars per 2/3 cup (96-163 g) serving when flavored, so eat them in moderation.
6. Fortified cereal
Breakfast cereals frequently contain vitamins, especially B vitamins. Check the ingredients list for them.
Thiamine, riboflavin, niacin, B6, folate (as synthetic folic acid), and B12 are the most common B vitamins added to cereal. A 1-cup (28-61 g) portion of a few popular brands, particularly Cheerios and Wheaties by General Mills and Raisin Bran by Kellogg’s, has the following amounts:
| B vitamins | Cheerios | Wheaties | Raisin Bran |
| Thiamine (B1) | 30% of the DV | 84% of the DV | 38% of the DV |
| Riboflavin (B2) | 2% of the DV | 86% of the DV | 51% of the DV |
| Niacin (B3) | 31% of the DV | 83% of the DV | 53% of the DV |
| Pyridoxine (B6) | 29% of the DV | 78% of the DV | 66% of the DV |
| Folate (B9) | 84% of the DV | 112% of the DV | 50% of the DV |
| Cobalamin (B12) | 79% of the DV | 167% of the DV | 51% of the DV |
7. Trout
Trout is a freshwater fish related to salmon that is strong in numerous B vitamins.
A 3.5-oz (100-g) cooked dish of trout has the following nutrients:
| Thiamine (B1) | 12% of the DV |
| Riboflavin (B2) | 8% of the DV |
| Niacin (B3) | 42% of the DV |
| Pantothenic acid (B5) | 40% of the DV |
| Pyridoxine (B6) | 23% of the DV |
| Cobalamin (B12) | 171% of the DV |
Furthermore, trout is high in protein, high in omega-3 fats, and low in mercury.
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8. Sunflower seeds
Sunflower seeds are an excellent source of pantothenic acid.
Surprisingly, 1 oz (28 g) of sunflower seeds has 40% of the daily requirement for pantothenic acid. Sunflower seeds are also high in niacin, folate, and vitamin B6. Sunflower seed butter, which is popular among persons who are allergic to nuts, also contains pantothenic acid.
The B vitamin content of 1 oz (28 g) of sunflower seeds and 2 tablespoons (32 g) of sunflower seed butter is as follows:
| B vitamins | Sunflower seeds | Sunflower seed butter |
| Niacin (B3) | 13% of the DV | 1% of the DV |
| Pyridoxine (B6) | 40% of the DV | 4% of the DV |
| Pantothenic acid (B5) | 13% of the DV | 14% of the DV |
| Folate (B9) | 17% of the DV | 19% of the DV |
9. Nutritional and brewer’s yeast
Because brewer’s yeast and nutritional yeast are inactive, they cannot be used to make bread. Instead, they are added to foods to improve their flavor and nutritional profile. These yeasts, especially nutritional yeast, are supplemented with B vitamins and also naturally contain them. If nutrients are added, the ingredients list on the label will tell you where they are.
Although these values differ by brand, here is how the two yeasts compare based on a 2-tablespoon (7.5 g or 24 g) serving:
| B vitamins | Nutritional yeast | Brewer’s yeast |
| Thiamine (B1) | 492% of the DV | 220% of the DV |
| Riboflavin (B2) | 373% of the DV | 73% of the DV |
| Niacin (B3) | 144% of the DV | 60% of the DV |
| Pyridoxine (B6) | 176% of the DV | 21% of the DV |
| Folate (B9) | 135% of the DV | 141% of the DV |
| Cobalamin (B12) | 363% of the DV | 1% of the DV |
10. Legumes
The main benefit of legumes is their high folate content. Other B vitamins like thiamine, riboflavin, niacin, pantothenic acid, and B6 are also present in trace levels.
The amount of folate in a cooked 1/2 cup portion of certain popular legumes is as follows:
| 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 |
| Kidney beans | 29% of the DV |
| Lentils | 45% of the DV |
| Pinto beans | 37% of the DV |
| Roasted soy nuts | 24% of the DV |
Consuming enough of the eight B complex vitamins sets you on the road to a healthy diet. If you avoid certain food groups owing to allergies or dietary restrictions, your chances of developing B vitamin deficiencies may increase.
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