12 Foods High in B Vitamins to Add to Your Grocery List (2024)

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Nutrition

August 14, 2024

In a world where energy levels, mental clarity, and overall well-being are paramount, B vitamins stand out as the unsung heroes of nutrition. Did you know that nearly 40% of adults in the U.S. are at risk of B12 vitamin deficiency, according to recent studies (1)?

These powerhouse nutrients play a crucial role in everything from maintaining a healthy metabolism to supporting brain function.

In this blog, we’ll dive into 12 nutrient-packed foods rich in B vitamins that can support your health goals.

Table Of Contents

• 1. Eggs
• 2. Liver
• 3. Grass-Fed Beef
• 4. Chicken
• 5. Turkey
• 6. Wild-Caught Salmon
• 7. Tuna
• 8. Shellfish (Clams, Oysters, Mussels)
• 9. Avocado
• 10. Leafy Greens (Spinach, Kale)
• 11. Bananas
• 12. Nuts (Almonds, Walnuts)
• The Bottom Line

There are eight B vitamins—collectively called B-complex vitamins. These include:

• Thiamine (B1)
• Riboflavin (B2)
• Niacin (B3)
• Pantothenic acid (B5)
• Pyridoxine (B6)
• Biotin (B7)
• Folate (B9)
• Cobalamin (B12)

Each vitamin has specialized roles, but overall, they help your body maintain energy levels and produce essential molecules in your cells (2). Aside from B12, your body cannot store these vitamins for long periods, so you have to replenish them regularly through food (2).

Although B vitamins are naturally found in many foods, they are easily destroyed by alcohol and cooking. Food processing can also strip foods of their B vitamin content, especially in white flour and white bread.

Native Note: Many foods provide B vitamins, but to be considered high in a vitamin, it must contain at least 20% of the Reference Daily Intake (RDI) per serving. Alternatively, a food that contains 10%–19% of the RDI is considered a good source (3).

Eggs are a great way to start your day. One large egg contains 33% of the DV (Daily Value) for biotin distributed between the yolk and white. In fact, eggs are one of the top sources of biotin—only liver contains more (4, 5).

Eggs also contain smaller amounts of other B vitamins. One large (50-g) cooked egg contains (5, 6):

• Riboflavin (B2): 15% of the DV
• Pantothenic acid (B5): 14% of the DV
• Biotin (B7): 33% of the DV
• Folate (B9): 6% of the DV
• Cobalamin (B12): 19% of the DV

If you’re wondering which type of eggs are the best to buy, here is a handy guide:

While not super popular, liver is loaded with B vitamins. This holds true whether it's from beef, pork, lamb, or chicken (7, 8, 9, 10).

A 3.5-oz (100-g) serving of beef liver contains (6, 11):

• Thiamine (B1): 15% of the DV
• Riboflavin (B2): 263% of the DV
• Niacin (B3): 109% of the DV
• Pantothenic acid (B5): 139% of the DV
• Pyridoxine (B6): 61% of the DV
• Biotin (B7): 139% of the DV
• Folate (B9): 63% of the DV
• Cobalamin (B12): 2,917% of the DV

Native Note: If you’re unaccustomed to liver’s strong flavor or view organ meats as unappetizing, try grinding them and mixing them with traditional cuts of ground meat.

Grass-fed beef is another excellent source of B vitamins, providing a well-rounded profile of these essential nutrients. Beef is particularly rich in B12, which is crucial for red blood cell formation, brain health, and DNA synthesis (1).

A 3.5-oz (100-g) serving of cooked ground beef provides (12):

• Thiamine (B1): 5% of the DV
• Riboflavin (B2): 18% of the DV
• Niacin (B3): 30% of the DV
• Pantothenic acid (B5): 12% of the DV
• Pyridoxine (B6): 20% of the DV
• Cobalamin (B12): 100% of the DV.

Chicken is a great source of several B vitamins, especially niacin. Niacin has been shown to help improve circulation and reduce inflammation. It also helps the body make various sex and stress-related hormones in the adrenal glands and other parts (13).

A 3.5-oz (100-g) serving of cooked chicken breast contains (14):

• Thiamine (B1): 7% of the DV
• Riboflavin (B2): 12% of the DV
• Niacin (B3): 60% of the DV
• Pantothenic acid (B5): 14% of the DV
• Pyridoxine (B6): 28% of the DV
• Cobalamin (B12): 10% of the DV

Chicken is a versatile protein source that can easily be incorporated into various dishes, making it a practical way to boost your intake of B vitamins.

Turkey is a lean source of protein that also packs a significant amount of B vitamins. Turkey is particularly high in niacin and pyridoxine (B6), both of which support energy production and brain health.

A 3.5-oz (100-g) serving of cooked turkey breast offers (15):

• Thiamine (B1): 8% of the DV
• Riboflavin (B2): 13% of the DV
• Niacin (B3): 50% of the DV
• Pantothenic acid (B5): 12% of the DV
• Pyridoxine (B6): 30% of the DV
• Cobalamin (B12): 13% of the DV

Wild-caught salmon is not only a great source of omega-3 fatty acids, but also rich in B vitamins. The combination of B vitamins in salmon supports everything from energy production to nervous system function, making it a nutritional powerhouse.

A 3.5-oz (100-g) serving of cooked wild-caught salmon provides (16):

• Thiamine (B1): 18% of the DV
• Riboflavin (B2): 29% of the DV
• Niacin (B3): 50% of the DV
• Pantothenic acid (B5): 19% of the DV
• Pyridoxine (B6): 47% of the DV
• Cobalamin (B12): 127% of the DV

Tuna is another seafood rich in B vitamins. Tuna is especially high in niacin, which is essential for DNA repair and skin health.

A 3.5-oz (100-g) serving of cooked tuna provides (17):

• Thiamine (B1): 9% of the DV
• Riboflavin (B2): 26% of the DV
• Niacin (B3): 66% of the DV
• Pantothenic acid (B5): 15% of the DV
• Pyridoxine (B6): 28% of the DV
• Cobalamin (B12): 454% of the DV

Native Note: Due to its mercury content, it's best to consume tuna in moderation.

Shellfish are incredibly nutrient-dense, particularly when it comes to B vitamins. Shellfish, particularly clams, are some of the richest sources of B12, vital for nerve function and the production of DNA and red blood cells.

A 3.5-oz (100-g) serving of clams provides (18, 19):

• Riboflavin (B2): 25% of the DV
• Niacin (B3): 20% of the DV
• Pantothenic acid (B5): 13% of the DV
• Pyridoxine (B6): 10% of the DV
• Cobalamin (B12): 213% of the DV

Avocados are not only creamy and delicious, but also packed with healthy fats and B vitamins. They are particularly high in folate and pantothenic acid, which are essential for red blood cell production and metabolism.

One whole avocado (~200 g) provides (20):

• Riboflavin (B2): 20% of the DV
• Niacin (B3): 22% of the DV
• Pantothenic acid (B5): 42% of the DV
• Pyridoxine (B6): 30% of the DV
• Folate (B9): 30% of the DV

Native Note: Looking for a delicious way to sneak more avocado into your diet? Try this recipe for Vanilla Bean Avocado Ice Cream. It’s even dairy and sugar-free!

Leafy greens like spinach and kale are excellent plant-based sources of B vitamins. They are especially rich in folate, which is crucial for DNA synthesis and cell division. Incorporating them into salads, smoothies, or cooked dishes can help you meet your daily folate needs.

One cup (30 g) of raw spinach provides (21):

• Riboflavin (B2): 6% of the DV
• Folate (B9): 15% of the DV

Bananas are a convenient and nutritious snack that also provides a good amount of B vitamins. Bananas are particularly high in vitamin B6, which supports brain health and the production of neurotransmitters like serotonin and dopamine.

One medium banana (115 g) offers (22, 23):

• Riboflavin (B2): 5% of the DV
• Niacin (B3): 8% of the DV
• Pantothenic acid (B5): 10% of the DV
• Pyridoxine (B6): 33% of the DV
• Folate (B9): 6% of the DV

Nuts like almonds and walnuts are rich in various B vitamins, making them a great addition to a balanced diet. Nuts are particularly high in riboflavin, which is essential for energy production and skin health. They also provide healthy fats, protein, and fiber.

A 1-oz (28-g) serving of almonds provides (20):

• Riboflavin (B2): 17% of the DV
• Niacin (B3): 6% of the DV
• Pantothenic acid (B5): 4% of the DV
• Pyridoxine (B6): 6% of the DV
• Folate (B9): 2% of the DV

The Bottom Line

Incorporating these foods into your diet can help you meet your daily needs for B vitamins, which are essential for maintaining energy levels, brain function, and overall well-being. No matter your dietary preferences, there’s a wide variety of delicious choices to keep your B vitamin intake in check.