Nutrients

Pick a nutrient to see the foods highest in it, ranked, along with what it does, the daily value on the label, and the guides and recipes that go with it.

ProteinThe foods that deliver the most protein per 100 grams, ranked, plus what protein does and how much the label uses.Top: Soy protein isolate, Soy protein isolate, Beverages FiberThe highest-fiber foods on our index, ranked, plus what dietary fiber is and the daily value on the label.Top: Corn bran, crude, Spices, curry powder, Spices, cinnamon IronThe foods highest in iron per 100 grams, ranked, plus the plant-and-vitamin-C pairing that aids absorption.Top: Spices, thyme, Spices, basil, Spearmint, dried CalciumThe foods highest in calcium, ranked, including the strong non-dairy sources most people miss.Top: Spices, basil, Spices, savory, Spices, marjoram PotassiumThe most potassium-rich foods, ranked, and why this electrolyte works as a pair with sodium.Top: Leavening agents, Spices, chervil, Spices, coriander leaf MagnesiumThe foods highest in magnesium per 100 grams, ranked, from seeds and nuts to leafy greens.Top: Rice bran, crude, Seeds, cottonseed meal, Seeds, cottonseed flour Vitamin CThe foods highest in vitamin C, ranked, well beyond citrus, plus its role in iron absorption.Top: Acerola juice, raw, Spices, coriander leaf, Litchis, dried Vitamin AThe foods highest in vitamin A, ranked, led by orange and dark-green produce.Top: Fish oil, cod liver, Veal, Beef Vitamin EThe foods highest in vitamin E per 100 grams, ranked, concentrated in nuts, seeds and oils.Top: Oil, wheat germ, Oil, hazelnut, Oil, almond