Foods high in any nutrient

Choose one of the 27 tracked micronutrients and we rank the foods in our database by how much of that nutrient a standard serving delivers, highest first. Each row shows the amount in the nutrient's own unit (mg or mcg) and the share of the FDA Daily Value that one serving covers.

• Per serving, not per 100 g. The underlying numbers are USDA per-100 g values; we scale them to a realistic serving so the ranking reflects what you'd actually eat in one sitting, not a lab-standard 100 g block. The serving size used for each food is shown next to it.
• %DV is the FDA reference. The Daily Value is the one-size-fits-all adult reference amount printed on Nutrition Facts labels (21 CFR 101.9). It is a handy yardstick for “a little” vs “a lot,” but it isn't tailored to your age, sex, or life stage — use the micronutrient calculator for your personal target.
• Ranking caveat. A food that is dense in a nutrient isn't automatically the best choice — some top-ranked foods are organ meats, fortified products, or items you'd only eat in small amounts. Read the serving size alongside the amount.

Where the data comes from. Foods are drawn from our food database, which is sourced from USDA FoodData Central. Coverage reflects what's in our database today and grows over time, so a food being absent doesn't mean it's a poor source. A few trace nutrients — iodine, chromium, molybdenum, and biotin — have sparse USDA data, so their rankings are thin and should be read with extra caution.

General nutrition information, not medical advice. These rankings are an educational starting point, not a treatment plan. If you suspect a deficiency, talk to a doctor or registered dietitian — bloodwork, not a food list, tells you where you actually stand.