Food Sources of B Vitamins

Written By Judy Doherty, MPS, PCII

Vitamin B consists of a group of water-soluble vitamins that play important roles in cell metabolism. Here's a list of different types of B vitamins and their common food sources:

Vitamin B1 (Thiamine)

  • Whole grains: brown rice, whole wheat

  • Meat: pork, beef

  • Fish: trout, tuna

  • Legumes: lentils, black beans

  • Nuts and seeds: sunflower seeds

Vitamin B2 (Riboflavin)

  • Dairy products: milk, cheese, yogurt

  • Eggs

  • Lean meats: beef, lamb

  • Green vegetables: spinach, broccoli

  • Enriched cereals and grains

Vitamin B3 (Niacin)

  • Meat: chicken, turkey, beef

  • Fish: tuna, salmon

  • Whole grains: brown rice, barley

  • Legumes: peanuts

  • Vegetables: mushrooms, potatoes

Vitamin B5 (Pantothenic Acid)

  • Meat: chicken, beef, pork

  • Fish: salmon, trout

  • Dairy products: milk, cheese

  • Eggs

  • Vegetables: broccoli, avocados, sweet potatoes

Vitamin B6 (Pyridoxine)

  • Meat: chicken, turkey, pork

  • Fish: tuna, salmon

  • Whole grains: oats, brown rice

  • Legumes: chickpeas, soybeans

  • Vegetables and fruits: bananas, potatoes, spinach

Vitamin B7 (Biotin)

  • Eggs: especially egg yolks

  • Nuts and seeds: almonds, peanuts

  • Legumes: soybeans, peanuts

  • Whole grains

  • Vegetables: sweet potatoes, spinach

Vitamin B9 (Folate/Folic Acid)

  • Leafy greens: spinach, kale

  • Legumes: lentils, chickpeas

  • Fruits: oranges, strawberries

  • Nuts and seeds

  • Fortified cereals and grains

Vitamin B12 (Cobalamin)

  • Animal products: meat, fish, poultry

  • Dairy products: milk, cheese, yogurt

  • Eggs

  • Fortified foods: plant-based milk, cereals

A balanced diet that includes a variety of these foods will help ensure adequate intake of the B vitamins.

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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