Food Sources of B Vitamins

Written By Judy Doherty, MPS, PCII

Vitamin B consists of a group of water-soluble vitamins that play important roles in cell metabolism. Here's a list of different types of B vitamins and their common food sources:

Vitamin B1 (Thiamine)

  • Whole grains: brown rice, whole wheat

  • Meat: pork, beef

  • Fish: trout, tuna

  • Legumes: lentils, black beans

  • Nuts and seeds: sunflower seeds

Vitamin B2 (Riboflavin)

  • Dairy products: milk, cheese, yogurt

  • Eggs

  • Lean meats: beef, lamb

  • Green vegetables: spinach, broccoli

  • Enriched cereals and grains

Vitamin B3 (Niacin)

  • Meat: chicken, turkey, beef

  • Fish: tuna, salmon

  • Whole grains: brown rice, barley

  • Legumes: peanuts

  • Vegetables: mushrooms, potatoes

Vitamin B5 (Pantothenic Acid)

  • Meat: chicken, beef, pork

  • Fish: salmon, trout

  • Dairy products: milk, cheese

  • Eggs

  • Vegetables: broccoli, avocados, sweet potatoes

Vitamin B6 (Pyridoxine)

  • Meat: chicken, turkey, pork

  • Fish: tuna, salmon

  • Whole grains: oats, brown rice

  • Legumes: chickpeas, soybeans

  • Vegetables and fruits: bananas, potatoes, spinach

Vitamin B7 (Biotin)

  • Eggs: especially egg yolks

  • Nuts and seeds: almonds, peanuts

  • Legumes: soybeans, peanuts

  • Whole grains

  • Vegetables: sweet potatoes, spinach

Vitamin B9 (Folate/Folic Acid)

  • Leafy greens: spinach, kale

  • Legumes: lentils, chickpeas

  • Fruits: oranges, strawberries

  • Nuts and seeds

  • Fortified cereals and grains

Vitamin B12 (Cobalamin)

  • Animal products: meat, fish, poultry

  • Dairy products: milk, cheese, yogurt

  • Eggs

  • Fortified foods: plant-based milk, cereals

A balanced diet that includes a variety of these foods will help ensure adequate intake of the B vitamins.

Judy Doherty, MPS, PCII

Judy Doherty, MPS, PCII discovered her love of cooking at her grandmother's side, stirring raisin oatmeal on a Saturday morning. By 15 she had her first food service job. At 18 she was accepted to the Culinary Institute of America, where she graduated second in her class, then went on to the Fachschule Richemont in Switzerland to study pastry arts and baking. A decade with Hyatt Hotels followed before she founded Food and Health Communications with a single conviction: food that is good for you should taste extraordinary.

Judy holds a Master of Professional Studies in Food Business from the Culinary Institute of America, a Bachelor of Science in Culinary Arts from Johnson and Wales University (Summa Cum Laude), two art certificates from UC Berkeley Extension, and the CIA's Pro Chef II certification. She has earned the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year award.

Today she develops every recipe on this site, shoots and styles food through her food photography and motion studio, and publishes nutrition education materials for dietitians, schools, extension offices, and health professionals through nutritioneducationstore.com. She uses the latest nutritional science and Dietary Guidelines to drive her creativity — whether that means a new twist on fajitas or Italian brownies made with toasted nuts and cooked honey. Her mission has never changed: help everyone make food that tastes as good as it is for them.

https://nutritioneducationstore.com
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