USDA-derived rankings
Foods high in every nutrient that matters.
Each list is ranked by what a typical serving actually covers, not just per-100g density, so cooked staples and real portions get a fair fight. Every number traces back to USDA generic food data.
Macronutrients
Fibre and carbohydrate
Fats
Minerals
High in potassium
#1: Potato (baked) with 926 mg per serving.
See the rankingHigh in calcium
#1: Almond Milk with 460 mg per serving.
See the rankingHigh in iron
#1: Oysters with 7.8 mg per serving.
See the rankingHigh in magnesium
#1: Hemp Seeds with 210 mg per serving.
See the rankingHigh in zinc
#1: Oysters with 66.8 mg per serving.
See the rankingHigh in copper
#1: Beef Liver with 12.16 mg per serving.
See the rankingHigh in manganese
#1: Mussels with 6.8 mg per serving.
See the rankingHigh in phosphorus
#1: Hemp Seeds with 495 mg per serving.
See the rankingHigh in selenium
#1: Brazil Nuts with 384 µg per serving.
See the rankingVitamins
High in vitamin A
#1: Beef Liver with 8,024 µg per serving.
See the rankingHigh in vitamin C
#1: Red Pepper (Bell) with 152 mg per serving.
See the rankingHigh in vitamin D
#1: Trout with 24.7 µg per serving.
See the rankingHigh in vitamin E
#1: Almond Milk with 15.8 mg per serving.
See the rankingHigh in vitamin K
#1: Swiss Chard with 299 µg per serving.
See the rankingHigh in vitamin B1 (Thiamin)
#1: Pork Tenderloin with 1.14 mg per serving.
See the rankingHigh in vitamin B2 (Riboflavin)
#1: Beef Liver with 2.91 mg per serving.
See the rankingHigh in vitamin B3 (Niacin)
#1: Tuna Steak with 28.7 mg per serving.
See the rankingHigh in vitamin B5 (Pantothenic acid)
#1: Beef Liver with 6 mg per serving.
See the rankingHigh in vitamin B6
#1: Tuna Steak with 1.4 mg per serving.
See the rankingHigh in vitamin B12
#1: Beef Liver with 60 µg per serving.
See the rankingHigh in folate
#1: Lentils (cooked) with 358 µg per serving.
See the rankingHigh in choline
#1: Beef Liver with 362 mg per serving.
See the ranking