FOOD SOURCES OF B VITAMINS1
Vitamin B1 (Thiamin)
IU per 100 g (3.5 oz) portion Brewer’s Yeast Torula Yeast Wheat germ Sunflower seeds Rice polishings Pine nuts Peanuts, with skins Soybeans, dry Cowpeas, dry Peanuts, without skins Brazil nuts Pork lean Pecans Soybean flour Beans, pinto and red Split peas Millet Wheat Bran Pistachio nuts Navy beans Veal heart Buckwheat Oatmeal Whole wheat flour Whole wheat Lamb kidneys Garbanzos (chick peas) Lima beans, dry Hazelnuts Lamb heart Wild rice Cashews Rye, whole grain Lamb liver Lobster Mung beans Cornmeal, whole Lentils Beef kidneys Green peas Brown rice Walnuts Pork liver Garlic, cloves Beef liver Almonds, ground Lima beans, fresh Pumpkin and squash seeds 15.61 14.01 2.01 1.96 1.84 1.23 1.14 1.10 1.05 .98 .96 .93 .86 .85 .84 .74 .73 .72 .67 .65 .63 .60 .60 .55 .55 .51 .51 .48 .46 .45 .45 .43 .43 .40 .40 .38 .38 .37 .36 .35 .34 .33 .30 .25 .25 .24 .24 .24 Brains, all kinds Soybean sprouts Peppers, red chili .23 .23 .22
Para-aminobenzoic Acid (PABA)
Good sources include: Mushrooms Liver Bran Spinach Sunflower seeds Whole milk Wheat germ Eggs Oats Cabbage
Vitamin B15 (Pangamic Acid)
Good sources include: Apricot kernels Corn grits Yeast Wheat germ Sunflower seeds Wheat bran Pumpkin seeds Oat grits Liver Rice bran
Vitamin B2 (Riboflavin)
IU per 100 g (3.5 oz.) portion Torula Yeast Brewer’s Yeast Lamb liver Beef liver Pork liver Calf liver Beef kidneys Chicken liver Lamb kidneys Chicken giblets Veal heart Almonds Beef heart Lamb heart Wheat germ Wild rice Mushrooms Egg yolks Millet Peppers, hot red Soy flour Wheat bran Mackerel Collards Soybeans, dry Eggs Split peas Beef tongue Brains, all kinds Kale Parsley Cashews Rice bran Veal Lamb, lean Broccoli Chicken, meat and skin Pine nuts Salmon Sunflower seeds Rye, whole grain Navy beans Beet and mustard greens Beans, pinto and red Lentils Pork, lean Prunes Mung beans Blackeyed peas Okra Sesame seeds, hulled 5.06 4.28 3.28 3.26 3.03 2.72 2.55 2.49 2.42 1.36 1.05 .92 .88 .74 .68 .63 .46 .44 .38 .36 .35 .35 .33 .31 .31 .30 .29 .29 .29 .26 .26 .25 .25 .25 .24 .23 .23 .23 .23 .23 .22 .22 .22 .22 .22 .22 .22 .21 .21 .21 .13
Vitamin B3 (Niacin)
IU per 100 g (3.5 oz.) portion Torula yeast Brewer’s yeast Rice bran Rice polishings Wheat bran Peanuts, with skins Lamb liver Pork liver Peanuts, without skins Beef liver Calf liver Turkey, light meat Chicken liver Chicken, light meat Trout Halibut Mackerel Veal heart Chicken, meat only Swordfish Turkey, meat only Goose, meat only Beef heart Salmon Veal Beef kidneys Wild rice Chicken giblets Lamb, lean Chicken, meat and skin Sesame seeds Sunflower seeds Beef, lean Pork, lean Brown rice Pine nuts Buckwheat, whole grain Peppers, red chili Whole wheat grain Whole wheat flour Mushrooms Wheat germ Barley Herring Almonds Shrimp Haddock Split peas 44.4 37.9 29.8 28.2 21.0 17.2 16.9 16.4 13.6 13.6 11.4 11.3 10.8 10.7 8.4 8.3 8.2 8.1 8.0 8.0 8.0 7.7 7.5 7.2 6.4 6.4 6.2 6.1 5.7 5.6 5.4 5.4 5.1 5.0 4.7 4.5 4.4 4.4 4.4 4.3 4.2 4.2 3.7 3.6 3.5 3.5 3.0 3.0
Vitamin B5 (Pantothenic Acid)
IU per 100 g (3.5 oz.) portion Brewer’s yeast Torula yeast Calf liver Chicken liver Beef kidneys Peanuts Brains, all kinds Heart Mushrooms Soybean flour Split peas Beef tongue Perch Blue cheese Pecans Soybeans Eggs Lobster Oatmeal, dry Buckwheat flour Sunflower seeds Lentils Rye flour, whole Cashews Salmon Camembert cheese Garbanzos (chick peas) Wheat germ, toasted Broccoli Hazelnuts Turkey, dark meat Brown rice Wheat flour, whole Sardines Peppers, red chili Avocados Veal, lean Blackeyed peas, dry Wild rice Cauliflower Chicken, dark meat Kale 12.0 11.0 8.0 6.0 3.9 2.8 2.6 2.6 2.2 2.0 2.0 2.0 1.9 1.8 1.7 1.7 1.6 1.5 1.5 1.4 1.4 1.4 1.3 1.3 1.3 1.2 1.2 1.2 1.2 1.1 1.1 1.1 1.1 1.1 1.1 1.1 1.1 1.0 1.0 1.0 1.0 1.0
Vitamin B6 (Pyridoxine)
IU per 100 g (3.5 oz.) portion Torula yeast Brewer’s yeast Sunflower 3.00 2.50 1.25
Wheat germ, toasted Tuna Beef liver Soybeans, dry Chicken liver Walnuts Salmon Trout Calf liver Mackerel Pork liver Soybean flour Lentils, dry Buckwheat flour Lima beans, dry Blackeyed peas, dry Navy beans, dry Brown rice Garbanzos (chick peas), dry Pinto beans, dry Bananas Pork, lean Albacore Beef, lean Halibut Beef kidneys Avocados Veal kidneys Whole wheat flour Chestnuts, fresh Egg yolks Kale Rye flour Spinach Turnip greens Peppers, sweet Beef heart Potatoes Prunes Raisins Sardines Brussels sprouts Elderberries Perch Cod Barley Camembert cheese Sweet potatoes Cauliflower Popcorn, popped Red cabbage Leeks Molasses
1.15 .90 .84 .81 .75 .73 .70 .69 .67 .66 .65 .63 .60 .58 .58 .56 .56 .55 .54 .53 .51 .45 .44 .43 .43 .43 .42 .41 .34 .33 .30 .30 .30 .28 .26 .26 .25 .25 .24 .24 .24 .24 .23 .23 .22 .22 .22 .22 .21 .20 .20 .20 .20
Folic Acid
IU per 100 g (3.5 oz.) portion Brewer’s yeast Blackeyed peas Rice germ Soy flour Wheat germ Beef liver Lamb liver Soybeans Pork liver Bran Kidney beans Mung beans Lima beans Navy beans Garbanzos (chick peas) Asparagus Lentils Walnuts Spinach, fresh Kale Filbert nuts Beet and mustard greens Textured vegetable protein Peanuts, roasted Broccoli Barley Split peas Whole wheat cereal Brussels sprouts Almonds Whole wheat flour Oatmeal Dried figs Avocado Green beans Corn Coconut, fresh Pecans Mushrooms Dates Blackberries Ground beef Oranges 2022 440 430 425 305 295 275 225 220 195 180 145 130 125 125 110 105 77 75 70 65 60 57 56 53 50 50 49 49 45 38 33 32 30 28 28 28 27 25 25 14 7 5
Vitamin B12 (Cobalamin)
IU per 100 g (3.5 oz.) portion Lamb liver Clams Beef liver Lamb kidneys Calf liver Beef kidneys Chicken liver Oysters Sardines Beef heart Egg yolks Lamb heart Trout Brains, all kinds Salmon Tuna Lamb Sweetbreads Eggs Whey, dried Beef, lean Edam cheese Swiss cheese Brie cheese Gruyere cheese Blue cheese Haddock Flounder Scallops Cheddar cheese Cottage cheese Mozzarella cheese Halibut Perch, fillets Swordfish 104 98 80 63 60 31 25 18 17 11 6 5.2 5.0 4.0 4.0 3.0 2.1 2.1 2.0 2.0 1.8 1.8 1.8 1.6 1.6 1.4 1.3 1.2 1.2 1.0 1.0 1.0 1.0 1.0 1.0
Biotin
IU per 100 g (3.5 oz.) portion Brewer’s yeast Lamb liver Pork liver Beef liver Soy flour Soybeans Rice bran Rice germ Rice polishings Egg yolk Peanut butter Walnuts Peanuts, roasted Barley Pecans Oatmeal Sardines, canned Eggs Blackeyed peas Split peas Almonds Cauliflower Mushrooms Whole wheat cereal Salmon, canned Textured vegetable protein Bran Lentils Brown rice Chicken 200 127 100 96 70 61 60 58 57 52 39 37 34 31 27 24 24 22 21 18 18 17 16 16 15 15 14 13 12 10
Choline
IU per 100 g (3.5 oz.) portion Lecithin Egg yolk Liver Whole eggs Wheat germ Soybeans Rice germ Blackeyed peas Garbanzos (chick peas) Brewer’s yeast Lentils Split peas Rice bran Peanuts, roasted Oatmeal Peanut butter Bran Barley Ham Brown rice Veal Rice polishings Whole wheat cereal Molasses Pork Beef Green peas Sweet potatoes Cheddar cheese Green beans Potatoes Cabbage Spinach Textured vegetable protein Milk Orange juice Butter 2200 1490 550 504 406 340 300 257 245 240 223 201 170 162 156 145 143 139 122 112 104 102 94 86 77 75 75 66 48 42 29 23 22 20.5 15 12 5
Inositol
IU per 100 g (3.5 oz.) portion Lecithin Wheat germ Navy beans Rice bran Rice polishings Barley, cooked Rice germ Whole wheat Brewer’s yeast Oatmeal Blackeyed peas Garbanzos (chick peas) Oranges Soy flour Soybeans Peanuts, roasted Peanut butter Lima beans Green peas Molasses Grapefruit Split peas Lentils Raisins Cantaloupe Brown rice Orange juice Whole wheat flour Peaches Cabbage Cauliflower Onions Whole wheat bread Sweet potatoes Watermelon Strawberries Lettuce Beef liver Tomatoes Eggs Milk Beef, round 2220 770 500 460 454 390 370 370 270 270 240 240 210 205 200 180 180 170 162 150 150 150 130 120 120 119 117 110 96 95 95 88 67 66 64 60 55 51 46 33 13 11
Vitamin B17 (Amygdalin)
For certain nutrients, there are few food sources that contain appreciable quantities. In these cases, the best food sources are listed, rather than relative nutrient amounts. Foods containing more than 500 milligrams per 100-gram portion: Wild blackberries Cherry seeds Apricot seeds Peach seeds Bamboo sprouts Mung beans Plum seeds Prune seeds Apple seeds Elderberries Nectarine seeds Fava beans Pear seeds Alfalfa leaves Bitter almonds Macadamia nuts
Foods containing between 100 and 500 milligrams per 100-gram portion: Boysenberries Garbanzos (chick peas) Alfalfa sprouts Gooseberries Kidney beans Flax seeds Loganberries Lima beans Squash seeds Mung bean sprouts Raspberries Currants Blackeyed peas Buckwheat Huckleberries Lentils Millet Mulberries Quince
Foods containing below 100 milligrams per 100gram portion: Commercial blackberries Cashews Beet tops Sweet potatoes, yams Peas Lima beans Cranberries Black beans
Reference
1. Hoffer, Abram. Dr. Hoffer’s ABC of Natural Nutrition for Children. Kingston. Quarry Press Inc.1999.