22 Healthy Foods High in B Vitamins

Twenty-two healthy food sources of B vitamins include:

Non-vegetarian foods including poultry

1. Organ meats: Organ meats, especially the liver, are rich in various nutrients including B vitamins, iron, and protein. Despite their rich nutrient profile, organ meats, particularly the heart and liver, must be eaten in moderation because they are also rich in cholesterol. One slice of beef liver (about 85 grams) provides 161 kcal, 334 mg of cholesterol, and the following B vitamins:

2. Eggs: Eggs are hailed for their high content of several nutrients and health benefits. One hard-boiled (50 grams) provides 77.5 kcal of energy and the following B vitamins:

3. Chicken: This is another protein-rich source of B vitamins. One-piece (272 grams) of raw boneless chicken breast gives you 326 kcal and the following B vitamins:

4. Turkey: Turkey is another healthy source of B vitamins, especially niacin, B6, and B12. A 100-gram serving of raw turkey breast gives just 114 kcal and the following B vitamins:

5. Salmon: Besides being a rich source of omega-3 fatty acids and protein, salmon is rich in B vitamins, especially niacin, folate, and vitamin B12. A three-ounce (85 grams) serving of raw salmon provides 177 kcal and the following B vitamins:

6. Trout: Like salmon, trout is rich in antioxidants, omega-3 fatty acids, B vitamins, and protein. One fillet of raw trout (79 grams) gives 111 kcal and the following B vitamins:

Dairy

7. Milk: It is another good source of some B vitamins along with calcium and protein. A cup of whole milk (about 250 mL) provides 146 kcal, almost half of your daily B12 needs.

8. Yogurt: Rich in good bacteria, a cup (245 grams) of low fat, plain yogurt has 154 kcal and the following B vitamins:

Vegan foods

9. Leafy greens: Leafy greens such as spinach, brussels sprout, kale, mustard greens, collard greens, and turnip greens are rich in B vitamins, especially folate.

10. Whole grains: The bran is the outer fiber-rich layer present in whole grains. It is rich in B vitamins, minerals, and antioxidants. The U.S. dietary guidelines recommend that at least half of the grains you eat must be whole grains.

11. Fruits: They are other healthy B vitamin sources. Citrus fruits such as oranges, mandarin, and clementines provide most B vitamins, except vitamin B12. Moreover, fruits such as apples, bananas, and avocados are rich sources of B vitamins.

12. Nuts: Nuts such as almonds, walnuts, pistachio, and peanuts are rich sources of B vitamins and healthy fats. One ounce (28.35 grams) of almonds gives 164 kcal and the following B vitamins:

13. Seeds: Seeds are another good source of antioxidants, good fats, and B vitamins. You can include seeds such as chia seeds, flaxseeds, pumpkin seeds, and sunflower seeds in your diet. Some people may be allergic to certain seeds such as sunflower seeds.

Miscellaneous food sources include:

1. Nutritional yeast
2. Fortified foods such as fortified cereals and juices
3. Soy milk
4. Edamame 
5. Lentils 
6. Oysters
7. Clams
8. Mussels 
9. Mushrooms