Food Sources
Explore nutrient profiles for common foods. Find the best dietary sources for the vitamins and minerals you need.
Vegetables
Spinach, raw
20 nutrients tracked
Potassium: 229mgPhosphorus: 24mgFolate (B9): 22mcg
Kale, raw
20 nutrients tracked
Vitamin A: 835mcgPotassium: 320mgPhosphorus: 35mg
Broccoli, raw
19 nutrients tracked
Potassium: 139mgFolate (B9): 41mcgCholine: 33.5mg
Sweet potato, raw
20 nutrients tracked
Potassium: 244mgPhosphorus: 108mgFolate (B9): 65mcg
Carrots, raw
19 nutrients tracked
Potassium: 299mgFolate (B9): 57mcgVitamin C: 48.2mg
Red bell pepper, raw
20 nutrients tracked
Potassium: 544mgPhosphorus: 75mgFolate (B9): 38mcg
Fruits
Oranges, raw
20 nutrients tracked
Potassium: 109mgVitamin C: 47.8mgFolate (B9): 18mcg
Blueberries, raw
16 nutrients tracked
Vitamin C: 1677.6mgPotassium: 146mgVitamin A: 38mcg
Bananas, raw
20 nutrients tracked
Potassium: 153mgVitamin C: 58.8mgPhosphorus: 24mg
Strawberries, raw
20 nutrients tracked
Potassium: 182mgVitamin C: 60.9mgVitamin A: 47mcg
Avocado, raw
19 nutrients tracked
Potassium: 107mgPhosphorus: 11mgCalcium: 6mg
Proteins
Salmon, Atlantic, wild, raw
22 nutrients tracked
Potassium: 363mgPhosphorus: 240mgCholine: 78.5mg
Chicken breast, raw
18 nutrients tracked
Potassium: 275mgPhosphorus: 180mgCalcium: 60mg
Beef, ground, 85% lean
21 nutrients tracked
Potassium: 270mgPhosphorus: 158mgCholine: 56.4mg
Eggs, whole, raw
20 nutrients tracked
Potassium: 291mgFolate (B9): 172mcgPhosphorus: 168mg
Sardines, canned in oil
20 nutrients tracked
Potassium: 242mgPhosphorus: 150mgCholine: 101mg
Tuna, yellowfin, raw
18 nutrients tracked
Potassium: 324mgPhosphorus: 121mgMagnesium: 17mg
Oysters, raw
4 nutrients tracked
Calcium: 3mgMagnesium: 1mgCopper: 0.02mg
Tofu, firm
19 nutrients tracked
Calcium: 201mgPotassium: 148mgPhosphorus: 121mg
Dairy
Grains & Seeds
Almonds
17 nutrients tracked
Potassium: 733mgPhosphorus: 481mgMagnesium: 270mg
Oats, regular
18 nutrients tracked
Potassium: 93mgPhosphorus: 54mgMagnesium: 22mg
Quinoa, cooked
16 nutrients tracked
Phosphorus: 1650mgPotassium: 1200mgMagnesium: 700mg
Brown rice, cooked
17 nutrients tracked
Calcium: 975mgPhosphorus: 629mgPotassium: 468mg
Sunflower seeds
15 nutrients tracked
Phosphorus: 860mgCalcium: 631mgPotassium: 407mg
Lentils, cooked
20 nutrients tracked
Potassium: 441mgPhosphorus: 346mgMagnesium: 158mg
Pumpkin seeds, dried
16 nutrients tracked
Potassium: 919mgMagnesium: 262mgPhosphorus: 92mg