Eating a nutritious diet is one of the most important tasks to maintain your health. In addition to fueling your body during the day, eating smart also helps ensure that you provide the right amount of vitamins and nutrients. We should know about foods that are high in B vitamins.

B vitamins are among the foods you eat. Although probably less well-known than others like Vitamins C and D, the B group plays an equally important role in keeping your body well maintained.

Vitamin B: Where is it available? 

Are you forgetting more nowadays? Loss of memory and a tingling sensation or numbness in your hands and feet can be signs of vitamin B12 deficiency, a condition that usually affects vegetarians, the elderly, and those who are on a nutritionally poor diet. Vitamin B12 is one of eight water-soluble vitamins in the B Vitamin complex group. 

It is found almost exclusively as eggs, fish, meat, and dairy products. If you are on a strict vegetarian or vegan diet, you should make sure you have more vitamin B12 safe foods to maintain your healthy nervous system and healthy red blood cells. You may also want to consider taking vitamin B12 supplements or foods. “The human body needs Vitamin B12 to perform healthy DNA synthesis and neurological functions support in the formation of red blood cells. 

Vitamin B supplement: Who needs it? 

Although the liver can store excess vitamin B12 over the years, it can decrease. Individuals who can benefit from Vitamin B12 supplementation include: 

  • Elderly adults who have trouble taking vitamin B12 from food 
  • People with malignant anemia 
  • Those whose stomach acidity is reduced 
  • People with bowel disorders 
  • Individuals with peripheral neuropathy 

Foods that are high in B vitamins 

Before eating we have to know about Foods that are high in B vitamins. Some foods are especially good sources of a B vitamin, while other foods contain several B vitamins. Fortunately, B vitamins are widely available across all dietary supplements, so if you adopt a diverse, balanced diet that includes all diet group foods, you are probably getting the vitamins you need.

But if you want to be sure, here are some common sources of B vitamins in your diet. Green Vegetables, Whole Grains, Meat and Fish, Legumes, Fruits, etc.

Meat, liver and other organs 

Although not particularly popular, non-vegan meat – especially liver – is B vitamin-rich. It is true whether they come from beef, pork, lamb, or chicken. 

For example, a 100-gram serving of beef liver contains. According to Reference Daily Intake (RDI). 

  • Riboflavin (B2): 201%  
  • Niacin (B3): 87%  
  • Biotin (B7): 138%  
  • Folate (B9): 65%  
  • Pantothenic acid (B5): 69%  
  • Pyridoxine (B6): 51%  
  • Thiamine (B1): 12%  
  • Cobalamin (B12): 1,386%  

If you are not irresponsible in the strong taste of the liver or see organs as unnecessary, then ground them and add them to traditional high-fat foods such as chili mixing or chili. 

Organic meat – especially liver – is high in most B vitamins. To make the liver more transparent, use it with a simple cut of meat or in high cooked foods. 


A large egg contains 33% RDI for biotin distributed in egg yolk and white. In fact, eggs are one of the leading sources of biotin – only more in the liver. 

Eggs contain less than the number of other B vitamins. A 50-gram cooked egg contains. According to Reference Daily Intake (RDI). 

  • Biotin (B7): 33%  
  • Riboflavin (B2): 15%   
  • Cobalamin (B12): 9%  
  • Pantothenic acid (B5): 7% 
  • Folate (B9): 5%  

Remember that raw egg whites contain avidin, a protein that binds to biotin and prevents its absorption into your stomach if you regularly eat large portions of raw egg white. Cooking eggs deactivate avidin and reduce the food safety risk. 

If you do not eat eggs, meat, or other animal products, you can meet your biotin needs by consuming foods such as vegetables, fruits, nuts, seeds, and whole grains, which contain a very small amount of biotin. 

Eggs are the leading source of biotin, second only to the liver. They provide 1/3 RDI for every whole biotin, cook the eggs. 


This nutritious fish contains several B vitamins. A 100-gram cooked serving salmon. According to Reference Daily Intake (RDI). 

  • Riboflavin (B2): 29%  
  • Pyridoxine (B6): 47%  
  • Cobalamin (B12): 51%  
  • Niacin (B3): 50%  
  • Pantothenic acid (B5): 19%  
  • Thiamine (B1): 18%  

Besides, salmon is a low-mercury fish that is high in protein and selenium, along with beneficial omega-3 fats. 

In addition to salmon riboflavin, niacin, B6, and B12, there is a good source of thiamine and pantothenic acid. Additionally, it is low in mercury and high in omega-3 fat and protein. 


Yogurt is known for its riboflavin and B12 content. Although nutrition varies by brand, yogurt is served on average. 

foods that are high in B vitamins

foods that are high in B vitamins

Remember that when flavored, most frozen and refrigerated yogurt contains 3-5 tablespoons of added sugar per 2/3-cup serving – so enjoy them moderately. 

Stores sell lots of non-dairy yogurt options such as fermented soy, nuts, or coconut yogurt. However, these products – if not protected – are generally not a good source of riboflavin or B12. 

Yogurt is naturally high in B2 and B12, but non-dairy yogurt options are not a strong source of these vitamins unless they are strong. Limit your sugar-sweetened yogurt intake. 


One cup or 240 ml of milk provides 26% of RDI (Reference Daily Intake) for riboflavin, as well as lowering the number of other B vitamins: 

  • Thiamine (B1): 7% 
  • Pantothenic acid (B5): 9%  
  • Cobalamin (B12): 18%  
  • Riboflavin (B2): 26%  

For example, in an observational study of more than 36,6 adults in Europe, dairy products provided 22-25% riboflavin in the human diet. 

Like other animal products, milk is also a good source of B12, providing 1% per cup or 18% of the 240-ml served RDI. 

What’s more, you absorb B12 best from milk and other dairy products – with a 51-79% absorption rate. 

Milk and other dairy products pack only 1 cup or 240 ml of a third of your daily riboflavin requirements. Milk is also a good source of well-absorbed B12. 

Leafy Greens 

Several leafy greens differ for their folate (B9) content. They are one of the highest vegetable sources of folate. 

  • Spinach, raw: 41% of the RDI in 85-grams. 
  • Spinach, cooked: 31% of the RDI in 85-grams. 
  • Turnip greens cooked: 25% of the RDI in 85-grams. 
  • Romaine lettuce, raw: 29% of the RDI in 85-grams. 
  • Collard greens cooked: 20% of the RDI in 85-grams. 

Importantly, some folate is destroyed by heat while cooking, and some may even transfer to the cooking water. To reduce folate damage during cooking, fold the greens up to the partway between tender and crisp. 

Thin herbs, especially bedding, collards, turnips, and romaine lettuce are one of the best vegetable sources of folate. Enjoy them raw or steam them briefly to maintain maximum folate. 


Beef can also be a major contributor to your B vitamin intake. 

In Spain, observations on the eating of about 2,000 people showed that meat and meat products were the main sources of thiamine, niacin, and pyridoxine. 

Here are 100 grams of Shirin Steak B vitamin, which is usually about half the size of the smallest steak served in restaurants: 

  • Thiamine (B1): 5%  
  • Pantothenic acid (B5): 6%  
  • Riboflavin (B2): 8%  
  • Cobalamin (B12): 29%  
  • Pyridoxine (B6): 31%  
  • Niacin (B3): 39% 

Beef contains high amounts of B3, B6, and B12. In addition to the small number of other B vitamins serving a 100-gram, it provides about a third of the RDI for each vitamin. 

Turkey and chicken 

Turkey and chicken are most known for their niacin and pyridoxine content. White meat such as the table below – such as the breast – provides more of these two vitamins than dark meat – such as the thighs – as shown in the table below. 

Serve 100-grams by providing cooked, skinless chicken, or turkey. 

foods that are high in B vitamins

foods that are high in B vitamins

If you skip fatty poultry skin to cut calories, don’t worry – most of the B vitamins are in meat, not on the skin. 

Chickens and turkeys, especially white meat portions, are high in B3 and B6. Poultry provides low amounts of riboflavin, pantothenic acid, and cobalamin. Most nutrients are in the flesh, not on the skin. 


Fruits are an essential part of any healthy diet because they provide several basic nutrients like vitamin C and potassium. These nutritious foods provide the various amounts of eight B vitamins needed to produce your energy. Depending on the exact content of each B vitamin, which fruit you are consuming and some fruits are better sources than other fruits.

  • Thiamin for Thinking: Thiamine or Vitamin B-3 is crucial for the functioning of your brain and plays a role in nerve infection throughout the body. Women need 1.1 mg daily, and men need 1.2 mg. Rich grains, meat, eggs, nuts, seeds, and beans are the best sources of niacin, but serving grapefruit juice provides 6-ounces of 0.3 milligrams, which is 27 percent of the dietary reference intake for women and 25 percent of men. Orange and pineapple juice provide trace amounts as well.
  • Riboflavin for Red Blood Cells: Women need 1.1 mg of riboflavin, or vitamin B-2 daily, and men need 1.3 mg. This vitamin is essential for the formation of red blood cells. Eggs, meats, dairy foods, fruits, nuts, and leafy greens are the best food sources for riboflavin, but few provide very few fruits. For example, one cup of pruning provides 0.25 milligrams – 23 percent of the DRI for women and 19 percent for men. Grapefruit juice, prune juice, grapefruit juice, and raisins also provide small doses.
  • Niacin for Nerves: Niacin or vitamin B-3 is essential for the proper functioning of your nerves, and women need 14 milligrams per day, while men should be 16 milligrams. Meat, eggs, beans, rich grains and nuts are the top sources of vitamins, but provide one cup of dates, 2.2 mg. This is 14 percent of a man’s DRI and 16 percent of a woman’s. Sour juice, pruning, peaches, nectarines, and orange juice are sources of additional fruit.
  • Pantothenic Acid to Produce Hormones: Also known as Vitamin B-1, pantothenic acid helps your body produce hormones and release them naturally. An adequate amount of pantothenic acid is 5 mg daily. Meat, eggs, potatoes, and leafy greens are good sources of pantothenic acid. The 6 oz serving of grapefruit provides 1.3 milligrams of nutrients, 26 percent of the DRI. Orange juice is another source.
  • B-6 for Brain and Blood: Your brain and blood need a lot of vitamin B-6 and between 1.3 and 1.7 mg daily depending on the age of the adult. A medium-sized banana distributes 0.4 milligrams and serves 1/2 mg of raisins and 0.1 milligrams. Watermelon is another fruit source of vitamin B-6.


Legumes are most known for their high folate content. They give small amounts of other B vitamins, including thiamine, riboflavin, niacin, pantothenic acid, and B small. 

Here is the folate content of some of the 85-gram cooked foods. According to Reference Daily Intake (RDI). 

  • Green peas: 12%  
  • Kidney beans: 29%  
  • Black beans: 32%  
  • Chickpeas (garbanzo beans): 35% 
  • Pinto beans: 37%  
  • Roasted soy nuts: 44%  
  • Lentils: 45%  
  • Edamame (green soybeans): 60%  

Folate – or its synthetic form of folic acid – is important for reducing the risk of certain birth defects. Note that the above RDI percentages are based on an RDI of 400 mcg, but pregnant women need 600 mcg daily. 

While most horns – such as pinto beans, black beans, and lentils – are high in folate, a B vitamin is important in reducing the risk of certain birth defects. 


Like other common meats, pork contains several B vitamins. This is especially notable for high levels of thiamine, in which beef provides very little. 

A 100-gram of pork provides chop. According to Reference Daily Intake (RDI). 

  • Thiamine (B1): 69%  
  • Pyridoxine (B6): 27%  
  • Riboflavin (B2): 24%  
  • Niacin (B3): 24%  
  • Cobalamin (B12): 14%  
  • Pantothenic acid (B5): 9%  

To make pork a healthier choice, choose shoulder cuts (commonly used for pulled pork), fat, and reduced calorie intake compared to spareribs and bacon. 

Pork is especially high in thiamin, riboflavin, niacin, and B6. Pork cuts are much less fatty and lower in calories than shoulder cuts, spirals, and bacon. 

Sunflower Seeds 

Sunflower seeds are the best sources of pantothenic acid. The name of this B vitamin is derived from the Greek word “pantos”, meaning “everywhere” because it is found in most plant and animal foods – but usually only in small quantities. 

Importantly, 28-gram sunflower seeds pack RDI for 20% pantothenic acid. Sunflower seeds are also a very good source of niacin, folate, and B6. 

Sunflower seed butter is also a great source of pantothenic acid in people with allergic to nuts. 

Here is a comparison of sunflower seeds and sunflower seed butter B vitamin content:

foods that are high in B vitamins

foods that are high in B vitamins

Among the plant sources of pantothenic acid are sunflower seeds and their butter, a B vitamin found in very small quantities in most foods. 


Trout is a freshwater fish, It is closely related to salmon and high in several B vitamins. 

Serve a 100-gram serving of trout.  According to Reference Daily Intake (RDI).  

  • Pyridoxine (B6): 12%  
  • Pantothenic acid (B5): 22%  
  • Riboflavin (B2): 25%  
  • Thiamine (B1): 28%  
  • Niacin (B3): 29%  
  • Cobalamin (B12): 125%  

Additionally, a great source of trout protein, omega-3 fat-rich, and mercury-less. 

Trout thiamine, riboflavin, niacin, pantothenic acid, and vitamin B12 are high. It also contains adequate protein and omega-3 fat. 

Fortified Cereal 

Breakfast cereals often contain B vitamins with added vitamins. Check for them in the ingredient list. 

The most associated B vitamins in the serial are thiamine, riboflavin, niacin, B6, folate (as synthetic folic acid), and B12. Quite a few popular brands have been found — namely, Cheerios and Total by General Mills and Raisin Bran by Post — are 

foods that are high in B vitamins

foods that are high in B vitamins

Remember that many castle breakfast portions of cereal contain high levels of added sugars and refined grains. For serving 5 grams less sugar and whole grain – such as whole wheat or whole oats – select a product listed as the first ingredient. 

Breakfast cereals often contain thymine, riboflavin, niacin, folic acid, B6, and B12. Some have up to 100% RDI for these vitamins. Nevertheless, it is important to choose whole grains and cereals made with minimal sugar. 


Consuming sufficient amounts of less than eight B vitamins gets you on the path to a healthy diet.

Some of the top sources of B vitamins include meat (especially liver), seafood, dairy foods, fruits, poultry, eggs, greens, seeds, and potent foods, such as breakfast cereals and nutritional yeast.

If you limit your consumption to certain diet groups due to allergies or a diet, you may be more likely to have a B vitamin deficiency.

If you are wondering if you are getting enough B vitamins, try a free online program to track and track your diet intake. Then you can adjust your diet to make sure you are getting the vitamins you need.