FOOD FACTS OF THE WORLD

Tuesday, 10 September 2013

Even More Vitamin B2 (Riboflavin) Rich Foods

Even More Vitamin B2 (Riboflavin) Rich Foods
Fortified Cereals* 7.29mg (429% DV) per 100 gram serving 6.1mg (360% DV) in an average bowl (2 cups) (84 grams) 3.1mg (180% DV) per cup (42 grams) Click to see complete nutrition facts for Fortified Cereals Fortified Energy Bars* 3.85mg (226% DV) per 100 gram serving 1.7mg (100% DV) per bar (44 grams) 0.85mg (50% DV) in half a bar (22 grams) Click to see complete nutrition facts for Fortified Energy Bars Spirulina (Dried Seaweed) 3.67mg (216% DV) per 100 gram serving 4.1mg (242% DV) per cup (112 grams) 0.26mg (15% DV) per tablespoon (7 grams) Click to see complete nutrition facts for Spirulina (Dried Seaweed) Whey Powder 2.21mg (130% DV) per 100 gram serving 3.2mg (188% DV) per cup (145 grams) 0.18mg (10% DV) per tablespoon (8 grams) Click to see complete nutrition facts for Dry Sweet Whey Liverwurst Sausage 1.02mg (61% DV) per 100 gram serving 0.185mg (11% DV) per slice (18 grams) 0.288mg (17% DV) per ounce (28 grams) Click to see complete nutrition facts for Liverwurst Sausage *Amount of Riboflavin (vitamin B2) may vary greatly between products. Be sure to check nutrition labels for the exact amount of vitamin B12 from each individual product.
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TAGS:foods highest in riboflavin,
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Top 10 Foods Highest in Vitamin B2 (Riboflavin)

Top 10 Foods Highest in Vitamin B2 (Riboflavin)

Vitamin B2, or Riboflavin, is an essential vitamin required for proper
energy metabolism and a wide variety of cellular processes. A deficiency
of riboflavin can lead to cracking and reddening of the lips,
inflammation of the mouth, mouth ulcers, soar throat, and even iron
deficiency anemia. Riboflavin, Vitamin B2, is a water soluble vitamin
that is well regulated by the body, thus overdose is rare, and usually
only occurs during vitamin B2 injection. The current DV for Riboflavin
(Vitamin B2) is 1.7mg, below is a list of the top ten foods highest in
vitamin B2.

#1: Yeast Extract Spread (Marmite)
Yeast extract spread is common in British cultures and is a high protein
food, a rich vitamin B1 (thiamin) food, and a good vegan source of
vitamin B12. In addition the spread is a good source of riboflavin (b2)
providing 14.3mg (841% DV) per 100 gram serving, or 0.858mg (50% DV) per
teaspoon.
Click to see complete nutrition facts

#2: Liver
The liver of most any animal is packed with vitamin B2. Often appearing
on the culinary scene as pâté, liver can also be eaten in sausage
(liverwurst), and prepared steamed or fried with onions and herbs. Lamb
liver provides the most riboflavin (B2) with 4.6mg per 100g serving or
270% of the DV. That is 3.9mg (230% DV) of vitamin B2 per 3oz serving.
Click to see complete nutrition facts.

#3: Dried Herbs, Spices, and Peppers
Dried herbs and spices are packed with the vitamins and minerals you
need. Start making it a habit to add more dry herbs, paprika, or chili
powder (depending on preference) to all the dishes you eat. Dried ancho
chilies contain the most riboflavin providing 2.26mg (133% DV) per 100
gram serving, or 0.38mg (23% DV) per pepper. Paprika follows providing
1.74mg (103% DV) of vitamin b2 per 100 gram serving, or 0.12mg (7% DV)
per tablespoon. After paprika follows dried coriander, spearmint,
parsley, and finally chili powder which provides 0.8mg (47% DV) of
riboflavin per 100 gram serving, or 0.06mg (4% DV) per tablespoon.
Click to see complete nutrition facts.

#4: Almonds
Almonds are great as a snack or as an addition to salads. Almonds are
also a great source of vitamin E, calcium, protein, zinc, magnesium,
potassium, and copper. Almonds provide 1.01mg (60% DV) of vitamin B2 per
100 gram serving, that is 1.45mg (85% DV) of riboflavin per cup of
whole alminds, or 0.28mg (17% DV) per ounce, and 0.012mg (1% DV) per
almond.
Click to see complete nutrition facts.

#5: Dry Roasted Soybeans (Edamame)
Dry roasted soybeans are a great snack, and be sure to look for low
sodium varieties to keep your blood pressure low. Dry roasted soybeans,
or edamame, provide 0.76mg (44% DV) of riboflavin per 100 gram serving,
or 1.3mg (76% DV) of vitamin b2 per cup.
Click to see complete nutrition facts.

#6: Cheese (Roquefort, Brie, Limburger)
Despite being a high cholesterol food, cheese is a good source of
calcium, protein, vitamin B12, and vitamin B2. Roquefort provides the
most riboflavin (b2) with 0.57mg (34% DV) per 100 gram serving, or 0.5mg
(29% DV) in a 3 ounce package, 0.16mg (10% DV) per ounce. Other high
riboflavin cheeses (in descending order) are brie (31% DV per 100g),
Limburger (30% DV), Camembert (29% DV), Caraway cheese (26% DV), Blue
cheese (22% DV), goat cheese (22% DV), Romano (22% DV), and finally
Swiss cheese which provides 0.3mg (17% DV) of riboflavin per 100 gram
serving, or 0.08mg (5% DV) per ounce.
Click to see complete nutrition facts.

#7: Wheat Bran
Bran is high in fiber and is the top source of both vitamin b6 and
magnesium. Wheat bran can most commonly be found in whole grain breads
or bran muffins, but is also a great addition to hot breakfast cereals
like oats, rye, and buckwheat. Crude wheat bran provides 0.58mg (34% DV)
of riboflavin per 100 gram serving, or 0.34mg (20% DV) per cup, and
0.17mg (10% DV) of vitamin b2 in a half cup.
Click to see complete nutrition facts.

#8: Fish (Mackerel, Atlantic Salmon, Trout)
Fish is a heart healthy food, a good source of protein, and rich in
vitamins B1, B6, and B12. Mackerel has the most riboflavin providing
0.54mg (32% DV) of vitamin b2 per 100 gram serving. That is 0.95mg (56%
DV) per fillet, and 0.15mg (9% DV) per ounce. Mackerel is followed by
wild caught atlantic salmon which provides 0.49mg (29%) DV of riboflavin
per 100 gram serving, 0.75mg (44% DV) per half fillet, and 0.414mg (24%
DV) per ounce. Trout provides 0.42mg (25% DV) of vitamin b2 per 100
gram serving, 0.26mg (15% DV) per fillet, and 0.36mg (21% DV) of
riboflavin per 3 ounce serving.
Click to see complete nutrition facts.

#9: Sesame Seeds
Sesame seeds are high in calcium, iron, protein, copper, zinc, and
vitamins B1, and B6. Great as a snack or as an addition to breads and
salads, sesame seeds provide 0.47mg (27% DV) of riboflavin per 100 gram
serving, that is 0.6mg (35% DV) per cup, and 0.13mg (8% DV) of vitamin
b2 per ounce.
Click to see complete nutrition facts.

#10: Sun-dried Tomatoes
Sun-dried tomatoes are a high iron and potassium food. They are great in
sauce, on pizza, or even in salads. 100 grams of sun-dried tomatoes
provides 0.49mg (29% DV) of riboflavin per 100 gram serving, or 0.26mg
(16% DV) per cup, and 0.01mg (1% DV) per piece.
Click to see complete nutrition facts.
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Top 10 Foods Highest in Thiamin (Vitamin B1)

Top 10 Foods Highest in Thiamin (Vitamin B1)

Vitamin B1, Thiamin, or Thiamine, is an essential nutrient required by
the body for maintaining cellular function and consequently a wide array
of organ functions. Deficiency of vitamin B1 leads to wholesale
degeneration of the body, particularly the nervous and circulatory
systems, and eventually death. Further, deficiency of vitamin B1 can
lead to development of beriberi and/or Wernicke-Korsakoff syndrome.
Symptoms of both include severe fatigue, and degeneration of
cardiovascular, nervous, muscular, and gastrointestinal systems.
Over-consumption of vitamin B1 is unknown and studies show that amounts
taken well in excess of the DV can actually enhance brain functioning.
The current percent daily value for vitamin B1 is 1.4mg, below are the
top ten foods highest in vitamin B1, or thiamin.

#1: Yeast Extract Spread (Marmite)
Yeast extract spread is common in British cultures and is a good vegan
source of vitamin B12 and protein. In addition the spread is a good
source of thiamin (b1) providing 9.7mg (647% DV) per 100 gram serving,
or 0.5mg (39% DV) per teaspoon.
Click to see complete nutrition facts. Buy from Amazon.com.

#2: Sesame Butter (Tahini) and Seeds
Sesame butter, also called Tahini, is a common ingredient in the
Mediterranean dish, Hummus. Also a good source of iron and zinc, 100
grams of sesame butter (tahini) will provide 1.6mg (106% DV) of vitamin
B1 which is 0.2mg (15% DV) per tablespoon. Whole roasted sesame seeds
provide the same amount of B1 per ounce, and about half as much per
table spoon, or 0.1mg (7.5% DV). Click to see complete nutrition facts.

#3: Sunflower Seeds
A great snack on the go, or a great garnish on salads and soups,
sunflower seeds provide 1.48mg of vitamin B1 in a 100g serving(~2 cups),
accounting for 99% of the DV. That is about 6% of the DV for two table
spoons of sunflower seeds.
Click to see complete nutrition facts.

#4: Dried Herbs and Spices
Dried herbs are so packed with vitamins they appear on practically every
HealthAliciousNess top 10 list. Make it a habit to add a pinch of dried
herb to everything you prepare. Dried coriander leaves provide the most
vitamin B1 with 83% DV per 100 gram serving, or 2% DV per tablespoon.
It is followed by Poppy Seeds (57% DV per 100g), Dried Sage (50% DV),
Paprika (43% DV), Mustard Seed (36% DV), Rosemary (34% DV), and Thyme
(34% DV). Click to see complete nutrition facts.

#5: Pork Chops
Pork chops are relatively inexpensive and low in cholesterol compared to
most meats, they also contain a high amount of vitamin B1. A 100 gram
serving will provide 1.2mg (83% DV) of thiamin (B1), which is 0.85mg
(57% DV) per chop.
Click to see complete nutrition facts.

#6: Pine Nuts
A good snack on their own, or a great addition to a salad, pine nuts
provide 1.2mg (83% DV) in a 100 gram serving, or around 1% DV in 10
nuts.
Click to see complete nutrition facts.

#7: Pistachios
Pistachios are a great snack and also a good source of potassium and
copper. 100 grams of pistachios provides 0.87mg of thiamin (B1) or 58%
DV. That is 0.24mg or 16% of the DV per ounce.
Click to see complete nutrition facts.

#8: Macadamia Nuts
Macadamia nuts provide 0.7mg (47% DV) of vitamin B1 per 100 gram
serving, or 0.2mg (13% DV) per ounce.
Click to see complete nutrition facts.

#9: Fish
Fish are known for their heart healthy fats and are also a good source
of vitamin B1. Pompano leads the list providing 0.68mg (45% DV) of
thiamin (B1) in a 100 gram serving, or 0.6mg (40% DV) per fillet. Tuna
fish is also a good source providing 0.5 mg (33% DV) per 100 gram
serving, or 28% DV in a standard 3oz serving.
Click to see complete nutrition facts.

#10: Pecans
Pecans provide 0.66mg (44% DV) of vitamin B1 per 100 gram serving, or
0.19mg (12% DV) per ounce.
Click to see complete nutrition facts.

Top 10 Foods Highest in Beta Carotene

Top 10 Foods Highest in Beta Carotene

Beta Carotene is a carotenoid compound responsible for giving fruits and
vegetables their orange pigment. A powerful antioxidant, beta carotene
has been found to help protect against cancer and aging. Beta-carotene
is a fat soluble vitamin, so eating the following foods with a fat like
olive oil or nuts can help absorption. Below is a list of high
beta-carotene foods.

#1: Sweet Potato
Perhaps the most orange of all fruits and vegetables, sweet potatoes
will provide 9444μg of beta carotene per 100g serving. That is 14260μg
in a medium sized potato(150g).
Click to see complete nutrition facts.

#2: Kale
Kale is considered to be an early form of cabbage, and is delicious
steamed with wine. 100 grams of raw kale will provide 9226μg of
beta-carotene, 100 grams cooked will provide 8173μg.
Click to see complete nutrition facts.

#3: Carrots
The beta-carotene in carrots gives them their orange color. 100 grams of
raw carrots provides 8285μg of beta-carotene, one medium sized
carrot(61g) will provide 5053μg, and one baby carrot(10g) will provide
639μg.
Click to see complete nutrition facts.

#4: Turnip Greens
Turnip greens add a nice note of spice to any salad or soup. 100 grams
of raw turnip greens provides 6952μg of beta-carotene, 100 grams cooked
provides 4575μg.
Click to see complete nutrition facts.

#5: Mustard Greens
Mustard green have even more spice than turnip greens and are great in a
salad or wrap. Mustard greens provide 6300μg of beta-carotene per 100g
serving, cooked mustard greens will provide 3794μg.
Click to see complete nutrition facts.

#6: Spinach
An excellent vegetable to add to a wrap or calzone, raw spinach provides
5626μg of beta-carotene per 100g serving. Due to water loss during
cooking, cooked spinach provides even more beta-carotene with 6288μg per
100g serving.
Click to see complete nutrition facts.

#7: Dried Herbs
Dried herbs are so packed with vitamins they appear on practically every
HealthAliciousNess top 10 list. Make it a habit to add a pinch of dried
herb to everything you prepare. Dried Basil provides the most
beta-carotene with 5584μg per 100g serving, it is followed by Dried
Parsley (5380μg), Marjoram (4806μg), Dried Oregano (4112μg), Ground Sage
(3485μg), Dried Coriander (3407μg), and Fresh Thyme (2851μg).
Click to see complete nutrition facts.

#8: Butternut Squash
This dark orange squash has a delicious nutty and sweet flavor. 100
grams baked provides 4570μg of beta-carotene, 100 grams raw will provide
4226μg.
Click to see complete nutrition facts.

#9: Lettuce
In regards to beta-carotene, the kind of lettuce does matter. Dark
colorful lettuces provide the most beta-carotene with Red-Leaf Lettuce
providing 4495μg per 100g, Green-Leaf providing 4443μg per 100g, and
Iceberg only providing 299μg per 100g.
Click to see complete nutrition facts.

#10: Collards
A cousin of cabbage and also a good source of calcium, collards provide
3842μg of beta-carotene per 100g serving. Cooked collards provide even
more with 4814μg per 100g serving.
Click to see complete nutrition facts.
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Health Benefits of Vitamin A

Health Benefits of Vitamin A
Increased Protection from Bacterial and Viral Infections - Vitamin A is essential for healthy surface linings of the eyes, mucous membranes, respiratory, urinary, and intestinal tracts.3-6
Proper Immune Functioning - Vitamin A is essential to regulate the immune system, and plays a key role in making white blood cells which fight off infections in the body.4,5,7-9
Cancer Protection (*Food Sources Only) - Studies suggest beta-carotene and vitamin A lower risk of many types of cancer.10 This effect could mainly be from a diet high in vegetables and not from supplements. Vitamin A supplements have been shown to increase risk of cancer.11-13
High Risk Groups for a Vitamin A Deficiency
Alcoholics - Excessive consumption of alcohol can deplete levels of vitamin A in the body, and even moderate consumption can interfere with vitamin A absorption.
People with Long Term Problems Absorbing Fat - Problems absorbing fat in the long term can lead to diarrhea and vitamin A deficiency. This includes people with: Celiac disease - Gluten Intolerance Crohn's disease - Inflammatory Bowel Disease Pancreatic disorders - The pancreas releases enzymes for proper digestion of fats Cystic Fibrosis - Leads to a pancreatic disorder and improper absorption of fats
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Other Vitamin A Rich Foods

Other Vitamin A Rich Foods
Papaya
1094IU (22% DV) per 100 gram serving 1532IU (31% DV) per cup cubed (140 grams) 1663IU (33% DV) per small papaya (152 grams) Click to see complete nutrition facts for Papaya Mangoes 765IU (15% DV) per 100 gram serving 1262IU (25% DV) per cup sliced (165 grams) 1584IU (32% DV) in an average mango (207 grams) Click to see complete nutrition facts for Mangoes Green Peas 2100IU (42% DV) per 100 gram serving 3360IU (68% DV) per cup (160 grams) 1680IU (34% DV) in a half cup (80 grams) Click to see complete nutrition facts for Cooked Green Peas Tomatoes 833IU (17% DV) per 100 gram serving 1499IU (30% DV) per cup chopped (180 grams) 1025IU (20% DV) in an average tomato (123 grams) Click to see complete nutrition facts for Red Ripe Tomatoes Peaches 326IU (7% DV) per 100 gram serving 502IU (10% DV) per cup sliced (154 grams) 489IU (10% DV) in a medium sized peach (150 grams) Click to see complete nutrition facts for Raw Peaches Red Bell (Sweet) Peppers 3131IU (63% DV) per 100 gram serving 4665IU (93% DV) per cup chopped (149 grams) 3726IU (75% DV) in a medium sized pepper (119 grams) Click to see complete nutrition facts for Raw Red Bell Peppers Fortified Skim (Non-Fat) Milk* 204IU (4% DV) per 100 gram serving 500IU (10% DV) per cup (245 grams) 63IU (1% DV) in a fluid ounce (31 grams) Click to see complete nutrition facts for Fortified Skim Milk Whole Milk 102IU (2% DV) per 100 gram serving 249IU (5% DV) per cup (244 grams) 32IU (1% DV) in a fluid ounce (31 grams) Click to see complete nutrition facts for Whole Milk Eggs (Yolks) 538IU (11% DV) per 100 gram serving 269IU (5% DV) in one large egg (50 grams) 245IU (5% DV) in a large yolk (17 grams) Click to see complete nutrition facts for Eggs Oatmeal (Fortified) 621IU (12% DV) per 100 gram serving 1453IU (29% DV) per cup (234 grams) 272IU (14% DV) in a half-cup (117 grams) Click to see complete nutrition facts for Instant Fortified Oatmeal *Amount of vitamin A may vary greatly between products. Be sure to check nutrition labels for the exact amount of vitamin A from each individual product.
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Other Vitamin A Rich Foods Papaya 1094IU (22% DV) per 100 gram serving 1532IU (31% DV) per cup cubed (140 grams) 1663IU (33% DV) per small papaya (152 grams) Click to see complete nutrition facts for Papaya Mangoes 765IU (15% DV) per 100 gram serving 1262IU (25% DV) per cup sliced (165 grams) 1584IU (32% DV) in an average mango (207 grams) Click to see complete nutrition facts for Mangoes Green Peas 2100IU (42% DV) per 100 gram serving 3360IU (68% DV) per cup (160 grams) 1680IU (34% DV) in a half cup (80 grams) Click to see complete nutrition facts for Cooked Green Peas Tomatoes 833IU (17% DV) per 100 gram serving 1499IU (30% DV) per cup chopped (180 grams) 1025IU (20% DV) in an average tomato (123 grams) Click to see complete nutrition facts for Red Ripe Tomatoes Peaches 326IU (7% DV) per 100 gram serving 502IU (10% DV) per cup sliced (154 grams) 489IU (10% DV) in a medium sized peach (150 grams) Click to see complete nutrition facts for Raw Peaches Red Bell (Sweet) Peppers 3131IU (63% DV) per 100 gram serving 4665IU (93% DV) per cup chopped (149 grams) 3726IU (75% DV) in a medium sized pepper (119 grams) Click to see complete nutrition facts for Raw Red Bell Peppers Fortified Skim (Non-Fat) Milk* 204IU (4% DV) per 100 gram serving 500IU (10% DV) per cup (245 grams) 63IU (1% DV) in a fluid ounce (31 grams) Click to see complete nutrition facts for Fortified Skim Milk Whole Milk 102IU (2% DV) per 100 gram serving 249IU (5% DV) per cup (244 grams) 32IU (1% DV) in a fluid ounce (31 grams) Click to see complete nutrition facts for Whole Milk Eggs (Yolks) 538IU (11% DV) per 100 gram serving 269IU (5% DV) in one large egg (50 grams) 245IU (5% DV) in a large yolk (17 grams) Click to see complete nutrition facts for Eggs Oatmeal (Fortified) 621IU (12% DV) per 100 gram serving 1453IU (29% DV) per cup (234 grams) 272IU (14% DV) in a half-cup (117 grams) Click to see complete nutrition facts for Instant Fortified Oatmeal *Amount of vitamin A may vary greatly between products. Be sure to check nutrition labels for the exact amount of vitamin A from each individual product.
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Top 10 Foods Highest in Vitamin A

Top 10 Foods Highest in Vitamin A
Vitamin A is an essential vitamin required for vision, gene transcription, boosting immune function, and great skin health. A deficiency in vitamin A can lead to blindness and increased viral infection, however deficiency is only considered a problem in developing countries where it is a leading cause of blindness in children. Over consumption of vitamin A can lead to jaundice, nausea, loss of appetite, irritability, vomiting, and even hair loss. Vitamin A if a fat soluble vitamin, and therefore, needs to be consumed with fat in order to have optimal absorption. The current percent daily value for Vitamin A is 5000 international units (IU). Below is a list of foods high in Vitamin A. For more vitamin A foods see the extended list of vitamin A rich foods. #1: Liver (Pâté) The liver of any animal is packed with vitamins and minerals, and is best prepared steamed or fried with onions and herbs. Turkey liver provides the most vitamin A with 75333IU (1507% DV) per 100 gram serving, or 62526IU (1250% DV) per liver. The liver of most any animal will provide 1000%+ DV of vitamin A. A single tablespoon of pâté will provide 429 IU (9% DV) of vitamin A, and a teaspoon of Cod liver oil will provide 500IU (10% DV). Click to see complete nutrition facts. #2: Paprika, Red Pepper, Cayenne, Chili Powder A tablespoon of paprika contains 3691IU (74% DV) for vitamin A, or 52735 IU (1055% DV) for a 100 gram serving. Other red pepper powders have similar amounts with Cayenne powder providing 41610 IU (832% DV) per 100g or 2081IU (42% DV) in a single tablespoon. Click to see complete nutrition facts #3: Sweet Potatoes With their bright orange color sweet potatoes are packed with vitamin A. Sweet potatoes provide 19218IU (384% DV) of vitamin A per 100 gram serving, or 38436IU (769% DV) in a cup of mashed sweet potato, and 21909IU (438% DV) in a medium sized sweet potato. Click to see complete nutrition facts #4: Carrots Carrots are excellent cooked or as a snack. 100 grams of raw carrots provides 16706IU (334% DV) for vitamin A. That is 10191IU (204% DV) for a medium sized carrot, and 2069IU (41% DV) for a single baby carrot. Click to see complete nutrition facts #5: Dark Leafy Greens Crisp, fresh, and delicious, dark leafy greens are great in a salad or steamed as a side. As a bonus they are also high in calcium. Kale provides the most vitamin A with 15376IU (308% DV) per 100g serving, 10302IU (206% DV) per cup. It is followed by Turnip Greens (232% DV), Mustard Greens (210% DV), Dandelion Greens (203% DV), Spinach (188% DV), and Collards (133% DV). Click to see complete nutrition facts #6: Butternut Squash Dark orange squash has a delicious nutty and sweet flavor. 100 grams baked provides 11155IU (223% DV) of vitamin A, or 22868IU (457% DV) per cup. Click to see complete nutrition facts. #7: Dried Herbs Dried herbs are so packed with vitamins they appear on practically every HealthAliciousNess Top 10 list. Make it a habit to add a pinch of dried herb to everything you prepare. Dried Parsley provides the most vitamin A with 10184IU (204% DV) per 100 gram serving, or 204IU (4% DV) per tablespoon. It is followed by Dried Basil (188% DV), Dried Marjoram (161% DV), Dill (154% DV), and Oregano (138% DV). Click to see complete nutrition facts #8: Lettuce The kind of lettuce matters when it comes to vitamin A content. Dark colorful lettuces provide the most vitamin A with Red and Green Leaf lettuces providing 7492IU (150% DV) per 100 gram serving, 2098IU (42% DV) per cup shredded, and 1274IU (25% DV) per leaf. Iceberg only provides 502IU (10% DV) per 100g, 361IU (7% DV) per cup shredded, and 75IU (2% DV) per leaf. Click to see complete nutrition facts. #9: Dried Apricots Dried apricots are a great portable snack food. 100 grams will provide 3604IU (72% DV) of vitamin A, which is 4685IU (94% DV) per cup, and 144IU (6% DV) per dried apricot. Click to see complete nutrition facts. #10: Cantaloupe Cantaloupe and other yellow/orange melons are a great source of vitamin A. Cantaloupe provides 3382IU (68% DV) of vitamin A per 100 gram serving. That is 5986IU (120% DV) per cup of mellon balls, or 2334IU (47% DV) in a medium sized wedge. Click to see complete nutrition facts Advertisement
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Vitamin A is an essential vitamin required for vision, gene transcription, boosting immune function, and great skin health. A deficiency in vitamin A can lead to blindness and increased viral infection, however deficiency is only considered a problem in developing countries where it is a leading cause of blindness in children. Over consumption of vitamin A can lead to jaundice, nausea, loss of appetite, irritability, vomiting, and even hair loss. Vitamin A if a fat soluble vitamin, and therefore, needs to be consumed with fat in order to have optimal absorption. The current percent daily value for Vitamin A is 5000 international units (IU). Below is a list of foods high in Vitamin A. For more vitamin A foods see the extended list of vitamin A rich foods. #1: Liver (Pâté) The liver of any animal is packed with vitamins and minerals, and is best prepared steamed or fried with onions and herbs. Turkey liver provides the most vitamin A with 75333IU (1507% DV) per 100 gram serving, or 62526IU (1250% DV) per liver. The liver of most any animal will provide 1000%+ DV of vitamin A. A single tablespoon of pâté will provide 429 IU (9% DV) of vitamin A, and a teaspoon of Cod liver oil will provide 500IU (10% DV). Click to see complete nutrition facts. #2: Paprika, Red Pepper, Cayenne, Chili Powder A tablespoon of paprika contains 3691IU (74% DV) for vitamin A, or 52735 IU (1055% DV) for a 100 gram serving. Other red pepper powders have similar amounts with Cayenne powder providing 41610 IU (832% DV) per 100g or 2081IU (42% DV) in a single tablespoon. Click to see complete nutrition facts #3: Sweet Potatoes With their bright orange color sweet potatoes are packed with vitamin A. Sweet potatoes provide 19218IU (384% DV) of vitamin A per 100 gram serving, or 38436IU (769% DV) in a cup of mashed sweet potato, and 21909IU (438% DV) in a medium sized sweet potato. Click to see complete nutrition facts #4: Carrots Carrots are excellent cooked or as a snack. 100 grams of raw carrots provides 16706IU (334% DV) for vitamin A. That is 10191IU (204% DV) for a medium sized carrot, and 2069IU (41% DV) for a single baby carrot. Click to see complete nutrition facts #5: Dark Leafy Greens Crisp, fresh, and delicious, dark leafy greens are great in a salad or steamed as a side. As a bonus they are also high in calcium. Kale provides the most vitamin A with 15376IU (308% DV) per 100g serving, 10302IU (206% DV) per cup. It is followed by Turnip Greens (232% DV), Mustard Greens (210% DV), Dandelion Greens (203% DV), Spinach (188% DV), and Collards (133% DV). Click to see complete nutrition facts #6: Butternut Squash Dark orange squash has a delicious nutty and sweet flavor. 100 grams baked provides 11155IU (223% DV) of vitamin A, or 22868IU (457% DV) per cup. Click to see complete nutrition facts. #7: Dried Herbs Dried herbs are so packed with vitamins they appear on practically every HealthAliciousNess Top 10 list. Make it a habit to add a pinch of dried herb to everything you prepare. Dried Parsley provides the most vitamin A with 10184IU (204% DV) per 100 gram serving, or 204IU (4% DV) per tablespoon. It is followed by Dried Basil (188% DV), Dried Marjoram (161% DV), Dill (154% DV), and Oregano (138% DV). Click to see complete nutrition facts #8: Lettuce The kind of lettuce matters when it comes to vitamin A content. Dark colorful lettuces provide the most vitamin A with Red and Green Leaf lettuces providing 7492IU (150% DV) per 100 gram serving, 2098IU (42% DV) per cup shredded, and 1274IU (25% DV) per leaf. Iceberg only provides 502IU (10% DV) per 100g, 361IU (7% DV) per cup shredded, and 75IU (2% DV) per leaf. Click to see complete nutrition facts. #9: Dried Apricots Dried apricots are a great portable snack food. 100 grams will provide 3604IU (72% DV) of vitamin A, which is 4685IU (94% DV) per cup, and 144IU (6% DV) per dried apricot. Click to see complete nutrition facts. #10: Cantaloupe Cantaloupe and other yellow/orange melons are a great source of vitamin A. Cantaloupe provides 3382IU (68% DV) of vitamin A per 100 gram serving. That is 5986IU (120% DV) per cup of mellon balls, or 2334IU (47% DV) in a medium sized wedge. Click to see complete nutrition facts Advertisement
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Vitamin A is an essential vitamin required for vision, gene transcription, boosting immune function, and great skin health. A deficiency in vitamin A can lead to blindness and increased viral infection, however deficiency is only considered a problem in developing countries where it is a leading cause of blindness in children. Over consumption of vitamin A can lead to jaundice, nausea, loss of appetite, irritability, vomiting, and even hair loss. Vitamin A if a fat soluble vitamin, and therefore, needs to be consumed with fat in order to have optimal absorption. The current percent daily value for Vitamin A is 5000 international units (IU). Below is a list of foods high in Vitamin A. For more vitamin A foods see the extended list of vitamin A rich foods. #1: Liver (Pâté) The liver of any animal is packed with vitamins and minerals, and is best prepared steamed or fried with onions and herbs. Turkey liver provides the most vitamin A with 75333IU (1507% DV) per 100 gram serving, or 62526IU (1250% DV) per liver. The liver of most any animal will provide 1000%+ DV of vitamin A. A single tablespoon of pâté will provide 429 IU (9% DV) of vitamin A, and a teaspoon of Cod liver oil will provide 500IU (10% DV). Click to see complete nutrition facts. #2: Paprika, Red Pepper, Cayenne, Chili Powder A tablespoon of paprika contains 3691IU (74% DV) for vitamin A, or 52735 IU (1055% DV) for a 100 gram serving. Other red pepper powders have similar amounts with Cayenne powder providing 41610 IU (832% DV) per 100g or 2081IU (42% DV) in a single tablespoon. Click to see complete nutrition facts #3: Sweet Potatoes With their bright orange color sweet potatoes are packed with vitamin A. Sweet potatoes provide 19218IU (384% DV) of vitamin A per 100 gram serving, or 38436IU (769% DV) in a cup of mashed sweet potato, and 21909IU (438% DV) in a medium sized sweet potato. Click to see complete nutrition facts #4: Carrots Carrots are excellent cooked or as a snack. 100 grams of raw carrots provides 16706IU (334% DV) for vitamin A. That is 10191IU (204% DV) for a medium sized carrot, and 2069IU (41% DV) for a single baby carrot. Click to see complete nutrition facts #5: Dark Leafy Greens Crisp, fresh, and delicious, dark leafy greens are great in a salad or steamed as a side. As a bonus they are also high in calcium. Kale provides the most vitamin A with 15376IU (308% DV) per 100g serving, 10302IU (206% DV) per cup. It is followed by Turnip Greens (232% DV), Mustard Greens (210% DV), Dandelion Greens (203% DV), Spinach (188% DV), and Collards (133% DV). Click to see complete nutrition facts #6: Butternut Squash Dark orange squash has a delicious nutty and sweet flavor. 100 grams baked provides 11155IU (223% DV) of vitamin A, or 22868IU (457% DV) per cup. Click to see complete nutrition facts. #7: Dried Herbs Dried herbs are so packed with vitamins they appear on practically every HealthAliciousNess Top 10 list. Make it a habit to add a pinch of dried herb to everything you prepare. Dried Parsley provides the most vitamin A with 10184IU (204% DV) per 100 gram serving, or 204IU (4% DV) per tablespoon. It is followed by Dried Basil (188% DV), Dried Marjoram (161% DV), Dill (154% DV), and Oregano (138% DV). Click to see complete nutrition facts #8: Lettuce The kind of lettuce matters when it comes to vitamin A content. Dark colorful lettuces provide the most vitamin A with Red and Green Leaf lettuces providing 7492IU (150% DV) per 100 gram serving, 2098IU (42% DV) per cup shredded, and 1274IU (25% DV) per leaf. Iceberg only provides 502IU (10% DV) per 100g, 361IU (7% DV) per cup shredded, and 75IU (2% DV) per leaf. Click to see complete nutrition facts. #9: Dried Apricots Dried apricots are a great portable snack food. 100 grams will provide 3604IU (72% DV) of vitamin A, which is 4685IU (94% DV) per cup, and 144IU (6% DV) per dried apricot. Click to see complete nutrition facts. #10: Cantaloupe Cantaloupe and other yellow/orange melons are a great source of vitamin A. Cantaloupe provides 3382IU (68% DV) of vitamin A per 100 gram serving. That is 5986IU (120% DV) per cup of mellon balls, or 2334IU (47% DV) in a medium sized wedge. Click to see complete nutrition facts
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Top 10 Foods Highest in Vitamin A
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Heme Iron vs. Non-Heme Iron

Non-heme iron comes from plant foods, heme iron comes from animal foods
Heme iron can be absorbed more effciently by the body
The body can better regulate absorption of non-heme iron, helping to protect against toxic effects

Factors which Affect Iron Absorption and Retention

The most important factor is your existing iron level. A low iron level will increase absorption, while a high iron level will decrease absorption. In general, you absorb 10-15% of the iron from foods.²
Meat proteins will increase the absorption of nonheme iron.²
Vitamin C will increase the absorption of nonheme iron by as much as 85%.^2,3
Tannins, oxalates, polyphenols, and phytates found in tea and coffee can reduce the absorption of non-heme iron by up to 65%. Black tea reduces absorption more than green tea and coffee.^2,3,4
The following teas and beverages also inhibit iron absorption: Peppermint tea, cocoa, vervain, lime flower, chamomile, and most other herbal teas with polyphenols.⁴
Calcium, polyphenols, and phytates found in legumes, whole grains, and chocolate can reduce absorption of nonheme iron.
Some protein from soy products may inhibit nonheme iron absorption.²
Calcium, milk, and antacids can inhibit absorption of iron supplements.⁵
High fiber foods, such as whole grains, raw vegetables, and bran can inhibit absorption of iron supplements.⁵
Foods or drinks with caffeine can inhibit absorption of iron supplements.⁵

High Risk Groups for an Iron Deficiency

Menstruating Women - Due to blood loss during menstruation women of child bearing age are at risk of iron deficiency, the greater the blood loss the greater the risk.
Individuals with Kidney Failure - People with kidney failure, and especially those on dialysis, are at high risk of iron deficiency anemia. This is due to an inability of the kidney to create adequate amounts of the hormone erythropoietin which is necessary for red blood cell creation, and therefore, retaining iron.
Pregnant and lactating women - A developing fetus requires a high amount of iron, likewise, there is a high amount of iron lost through breast milk after birth.
Older infants and toddlers
People with low levels of Vitamin A - Vitamin A greatly helps move iron from storage in the body, without adequate amounts of vitamin A the body cannot regulate iron properly leading to an iron deficiency.
People with gastrointestinal disorders - Diarrhea, ulcers, and other gastrointestinal disorders and diseases can lead to an inadequate iron absorption.

The Top 10 High Iron Foods by Nutrient Density (Iron per Gram)

#1: Dried Herbs (Thyme, Parsley, Spearmint, Black Pepper, Marjoram)	124mg (687% DV) per 100 grams	3.7mg (21% DV) per tablespoon (3 grams)	Click to see complete nutrition facts for Dried Herbs
#2: Fortified Cereals	68mg (376% DV) per 100 grams	28mg (158% DV) per cup (42 grams)	Click to see complete nutrition facts for Enriched Bran Flakes
#3: Cocoa Powder	36mg (200% DV) per 100 grams	1.8mg (10% DV) per tablespoon (5 grams)	Click to see complete nutrition facts for Cocoa Powder
#4: Spirulina (Dried Seaweed)	29mg (158% DV) per 100 grams	2mg (11% DV) per tablespoon (7 grams)	Click to see complete nutrition facts for Spirulina
#5: Mollusks (Clams)	28mg (155% DV) per 100 grams	24mg (132% DV) in a 3oz serving (85 grams)	Click to see complete nutrition facts for Clams
#6: Bran	19mg (103% DV) per 100 grams	22mg (122% DV) per cup (118 grams)	Click to see complete nutrition facts for Rice Bran
#7: Liver	18mg (100% DV) per 100 grams	15mg (85% DV) in a 3oz serving (85 grams)	Click to see complete nutrition facts for Pork Liver
#8: Squash and Pumpkin Seeds	15mg (83% DV) per 100 grams	4mg (23% DV) per ounce (28 grams or 142 seeds)	Click to see complete nutrition facts for Squash and Pumpkin Seeds
#9: Caviar (Fish Eggs)	12mg (66% DV) per 100 grams	2mg (11% DV) per tablespoon (16 grams)	Click to see complete nutrition facts for Caviar (Fish Eggs)
#10: Sun-Dried Tomatoes	9mg (51% DV) per 100 grams	0.2mg (1% DV) per piece (2 grams)	Click to see complete nutrition facts for Sun-Dried Tomatoes

Other Iron Rich Foods (Non-Heme)

Artichokes	3.4mg (19% DV) per 100 gram serving	5.1mg (28% DV) in 1 cup of slices (119 grams)		Click to see complete nutrition facts for Jerusalem Artichokes
Molasses	4.7mg (26% DV) per 100 gram serving	15.9mg (88% DV) per cup (337 grams)	1mg (5% DV) per tablespoon (20 grams)	Click to see complete nutrition facts for Molasses
Sorghum Syrup	3.8mg (21% DV) per 100 gram serving	12.5mg (70% DV) per cup (330 grams)	0.8mg (4% DV) per tablespoon (21 grams)	Click to see complete nutrition facts for Molasses
Dried Apricots	6.3mg (35% DV) per 100 gram serving	7.5mg (42% DV) per cup (119 grams)		Click to see complete nutrition facts for Dried Apricots
Prunes	3.5mg (20% DV) per 100 gram serving	4.7mg (26% DV) per cup (132 grams)		Click to see complete nutrition facts for Prunes
Raisins (Seedless)	1.9mg (10% DV) per 100 gram serving	3.1mg (17% DV) per cup (packed) (165 grams)	0.8mg (5% DV) in a small 1.5oz box (43 grams)	Click to see complete nutrition facts for Seedless Raisins
Tempeh	2.7mg (15% DV) per 100 gram serving	4.5mg (25% DV) per cup (166 grams)		Click to see complete nutrition facts for Tempeh
Vital Wheat Gluten	5.2mg (29% DV) per 100 gram serving	1.5mg (8% DV) per ounce (28 grams)		Click to see complete nutrition facts for Vital Wheat Gluten
Whole Wheat Bread	2.4mg (14% DV) per 100 gram serving	1.4mg (8% DV) in two slices (56 grams)	0.7mg (4% DV) per 1oz slice (28 grams)	Click to see complete nutrition facts for Whole Wheat Bread

Even More Iron Rich Foods (Heme)

Beef Lean Chuck Pot Roast	2.9mg (16% DV) per 100 gram serving	31.7mg (176% DV) per roast (1095 grams)	2.5mg (14% DV) per 3oz serving (85 grams)	Click to see complete nutrition facts for Beef Lean Chuck Pot Roast
Turkey Meat (Dark)	2.3mg (13% DV) per 100 gram serving	2.1mg (12% DV) per pound of turkey (~91 grams)	3.3mg (18% DV) per cup (140 grams)	Click to see complete nutrition facts for Turkey Meat (Dark)
Chicken Leg (Roasted)	1.3mg (7% DV) per 100 gram serving	1.2mg (7% DV) per leg (99 grams)	1.8mg (10% DV) per cup (140 grams)	Click to see complete nutrition facts for Roasted Chicken Leg
Chicken Breast (Roasted)	1mg (6% DV) per 100 gram serving	0.5mg (3% DV) per breast (52 grams)	1.46mg (8% DV) per cup (140 grams)	Click to see complete nutrition facts for Roasted Chicken Breast
Tuna (Bluefin)	1.3mg (7% DV) per 100 gram serving	1.1mg (6% DV) in a 3oz serving (85 grams)	0.36mg (2% DV) per ounce (28 grams)	Click to see complete nutrition facts for Bluefin Tuna
Halibut	1mg (6% DV) per 100 gram serving	0.9mg (5% DV) in a 3oz serving (85 grams)	1.7mg (9% DV) in half a fillet (159 grams)	Click to see complete nutrition facts for Halubut (Atlantic and Pacific)
Pork Chops (Loin)	0.9mg (5% DV) per 100 gram serving	0.8mg (4% DV) in a 3oz serving (85 grams)	0.7mg (4% DV) per pork chop (79 grams)	Click to see complete nutrition facts for Pork Loin (Chops)
White Tuna (Canned)	1mg (5% DV) per 100 gram serving	0.8mg (5% DV) in a 3oz serving (85 grams)	1.7mg (9% DV) per can (172 grams)	Click to see complete nutrition facts for Canned White Tuna
Shrimp (Prawns/Camarones)	3.1mg (17% DV) per 100 gram serving	2.6mg (15% DV) in a 3oz serving (85 grams)	0.7mg (4% DV) in four large shrimp (22 grams)	Click to see complete nutrition facts for Shrimp (Prawns/Camarones)

To find even more high iron foods, use the nutrient ranking tool.

Top 10 Foods Highest in Iron

Iron is an essential mineral used to transport oxygen to all parts of the body. A slight deficiency in iron causes anemia (fatigue/weakness), and a chronic deficiency can lead to organ failure. Conversely, too much iron leads to production of harmful free radicals, and interferes with metabolism, causing damage to organs like the heart and liver. The body is able to regulate uptake of iron, so overdose is rare and usually only occurs when people take supplements. Iron from natural food sources, like the ones listed below, are considered safe and healthy. While iron is better absorbed from heme (meat) sources, non-heme (plant) iron is better regulated causing less damage to the body. The current percent daily value (%DV) for iron is 18 milligrams (mg). Below is a list of high iron foods. For more high iron foods see the lists of high iron foods by nutrient density, iron rich foods (heme and non-heme), and the list of fruits and vegetables high in iron.

#1: Mollusks (Clams, Mussels, Oysters)

Iron in 100g	3oz (85g)	20 Small Clams (190g)
28mg (155% DV)	24mg (132% DV)	53mg (295% DV)

Similar Foods High in Iron (%DV per 3oz (85g)): Oysters (57%), Cuttlefish (51%), Whelk(48%), Octopus (45%), Mussels (32%), Abalone (18%), and Scallops (14%). Click to see complete nutrition facts.

#2: Liver (Pork, Chicken, Turkey, Lamb, Beef)

Iron in 100g	4oz Serving (113g)	1 ounce (28g)
23mg (129% DV)	26mg (146% DV)	7mg (36% DV)

Click to see complete nutrition facts.

#3: Squash and Pumpkin Seeds

Iron in 100g	1 cup (227g)	1 ounce (142 seeds) (28g)
15mg (83% DV)	34mg (188% DV)	4mg (23% DV)

Other Seeds High in Iron (%DV per ounce (28g)): Sesame (23%), Sunflower (11%), and Flax (9%). Click to see complete nutrition facts.

#4: Nuts (Cashew, Pine, Hazelnut, Peanut, Almond)

Iron in 100g	1 cup (129g)	1 ounce (18 cashews) (28g)
6.1mg (34% DV)	7.8mg (43% DV)	1.7mg (9% DV)

Other Nuts High in Iron (%DV per ounce (28g)): Pine nuts(9%), Hazelnuts (7%), Peanuts (7%), Almonds (7%), Pistachios (7%), and Macadamia (6%). Click to see complete nutrition facts.

#5: Beef and Lamb (Lean Tenderloin)

Iron in 100g	Yield from 1lb roast (251g)	3 ounce serving (85g)
3.7mg (21% DV)	9.3mg (51% DV)	3.1mg (17% DV)

13% DV Iron in 3oz (85g) of Lean Lamb Roast. Click to see complete nutrition facts.

#6: Beans and Pulses (White Beans, Lentils)

Iron in 100g	1 cup cooked (179g)	1 Tablespoon (11g)
3.7mg (21% DV)	6.6mg (37% DV)	0.5mg (2% DV)

Other Beans High in Iron (%DV per cup cooked): Soybeans (49%), Lentils (37%), Kidney beans (29%), Garbanzo beans (Chickpeas) (26%), and Lima beans (25%), Navy (24%), Black Beans (Frijoles Negros) (20%), Pinto (20%), and Black-eyed Peas (20%). Click to see complete nutrition facts.

#7: Whole Grains, Fortified Cereals, and Bran

Iron in 100g of Quinoa	1 cup of Quinoa (185g)
1.5mg (8% DV)	2.8mg (15% DV)

Other Grains High in Iron (%DV per cup cooked): Oatmeal (12%), Barley (12%), Rice (11%), Bulgur (10%), Buckwheat (7%), and Millet (6%). Fortified cereals provide up to 140% DV of iron per cup. Check nutrition facts, and also be careful of the high sugar level in commercial cereals. Bran from whole grains can harm absorption of iron supplements, while whole grains are a good source of iron, they should not be consumed with iron supplements. Click to see complete nutrition facts.

#8: Dark Leafy Greens (Spinach, Swiss Chard)

Iron in 100g	1 cup of Cooked Spinach (180g)
3.6mg (20% DV)	6mg (36% DV)

Other Greens High in Iron (%DV per cup): Cooked Swiss Chard (22%), Cooked Turnip Greens (16%), Raw Kale (6%), and Raw Beet Greens (5%). Click to see complete nutrition facts.

#9: Dark Chocolate and Cocoa Powder

Iron in 100g	1 cup grated (132g)	1 Square (29g)
17mg (97% DV)	23mg (128% DV)	5mg (28% DV)

1 cup of Cocoa Powder provides 66% DV. A 1.5oz (44g) candy chocolate bar provides 6% DV. Click to see complete nutrition facts.

#10: Tofu

Iron in 100g	1 cup of firm tofu (126g)	1/4 Block (81g)
2.7mg (15% DV)	3.4mg (19% DV)	2.2mg (12% DV)

Calcium can interfere with non-heme iron absorption. Try to buy tofu without added calcium for greater iron absorption. Click to see complete nutrition facts.