10 Foods High in B Vitamins

Lekita Davies
Dec 11, 2022
2 min read

Updated: May 17, 2023

B vitamin complex's have become a trendy supplement to take, but can we get enough of our B vitamins from food without supplementing?

B vitamins are vital for healthy body cell function. They help with the creation of new blood cells and conversion of food into energy. B vitamins ensure our skin cells stay healthy and our stress levels are managed. Lets take a look at some of the most commonly consumed foods, high in B vitamins.

1. Salmon

Salmon is packed full of several B vitamins. A 100g portion of salmon contains:

B1 - 0.275mg
B2 - 0.54mg
B5 - 1.9mg
B6 - 0.6mg
B12 - 3.2ug

2. Liver

Beef, pork, lamb and chicken livers are packed full of B vitamins. A 100g beef liver serving typically contains:

B1 - 0.19mg
B2 - 2.8mg
B3 - 13.2mg
B5 - 7.2mg
B6 - 0.6mg
B7 (Biotin) - 100.0ug
B12 - 18.7ug

3. Eggs

Eggs are one of the top sources of B7 (biotin)! One medium sized egg typically contains:

B2 - 0.25mg
B5 - 14% of the daily value
B7 - 10mcg
B9 - 24mcg
B12 - 1.4mcg

4. Spinach

Spinach is well known for its vitamin b9 content, containing 58mcg of folate per 1 cup raw spinach! Some folate is lost during the cooking of spinach, so it is best to eat spinach raw in order to maximise your b9 intake.

5. Brown Rice

Brown rice is an excellent source of b vitamins and is suitable for vegans and vegetarians! A 100g serving of cooked brown rice typically contains:

B1 - 0177mg
B3 - 4.8mg
B6 - 0.51mg
B9 - 40ug

6. Chickpeas

Chickpeas are an excellent source of B6 and B9. A 100g serving of chickpeas typically contains 0.5mg b6 and 170g serving contains 141mcg b9!

7. Lentils

Lentils contain 45% of the vitamin B daily intake value. 1 cup of cooked lentils typically provides:

B1 - 0.3mg
B2 - 0.05mg
B3 - 0.6mg
B5- 1.3mg
B6 - 0.4mg
B7- 25mcg
B9 - 358mcg

8. Chicken

Chicken is most notable for its niacin and pyridoxine content. White meat (e.g breast) contains higher amounts of these vitamins than dark meat (e.g leg). A 100g serving of chicken breast typically contains: