Vitamins and minerals in everyday foods, from USDA data.
Every food here is also available in Build a Day. Click a column header to rank foods by that nutrient. For example, click Mg to see the best magnesium sources. Switch to per 100 kcal to see which foods deliver the most for their calories. Click a food's name for its USDA source and any caveats.
Amount
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Targets
shading = share of the daily target (full at 100%)bold = meets the whole day's target LA = share of the food's calories from linoleic acid (red = more)– = none per 100 kcal (no calories)~ = estimated
About the data
Source: USDA FoodData Central, SR Legacy (2018 release), as per-100 g values scaled to the serving shown. Meat and fish servings are 4 oz cooked. Click a food's name to see the exact USDA entry it comes from.
Targets are the US RDA, or the AI where no RDA exists, for adults 19–50. Glycine's 10 g is this site's estimate from the Glycine / Collagen page, not an official figure. Each nutrient has its own page in the index.
Omega-3 and omega-6.EPA+DHA is the long-chain omega-3 from fish, against a 500 mg daily target (there's no official RDA). ALA is the plant omega-3, shown in grams without a target because little of it becomes EPA or DHA. LA (linoleic acid, the main omega-6) is shown as the share of the food's own calories: the Linoleic Acid paper puts the need at about 1–2% of calories, against typical intake of 8–10%.
Brand products use the manufacturer's nutrition label, wherever it gives a number. Labels print only a few nutrients, so the rest are estimated from the ingredient list: each ingredient's USDA values, scaled so protein and fat match the label. For example, Wild River Bites' omega-3s come from USDA carp scaled to the pack's 3 g of fat, and the collagen's glycine from gelatin. The venison jerky bites publish micronutrients but no calorie, protein or sodium panel, so those three are estimated too. Click a product's name to see the ingredient model. Guacamole is computed from a simple recipe of USDA ingredients.
Bone broth is partly estimated. USDA has only a thin home-made beef stock, so protein is set to the median commercial bone broth, and glycine is estimated at 22% of protein, the ratio in gelatin.
Gaps in USDA's data are estimated and marked ~. Glycine comes from protein, using the typical glycine share for that kind of food. Other blanks come from the closest USDA entry: farmed trout for wild trout, raw shellfish for cooked (adjusted for protein), and so on. Anything left over is a nutrient the food has little or none of, and is set to 0. None of these need to be exact to be useful, but a measured number beats a ~.
Absorption isn't reflected. Iron in plant foods is non-heme and much less absorbed. Plant vitamin A is beta-carotene, which converts to retinol inefficiently. Foods where this matters are flagged in their detail row.
Niacin is preformed niacin only. Protein-rich foods also supply tryptophan, which the body converts to niacin.