Evidence-based, USDA-sourced guides to the foods highest in each nutrient — with realistic daily intake math and our free side-by-side comparison tool.
Top 12 Fiber-Rich Foods
Chia, flax, popcorn, almonds, dark chocolate, oats, figs, beans, lentils, dates — plus how much you really need, the soluble/insoluble split, and the gut-microbiome connection.
Top 10 Vegetables Highest in Protein
Which vegetables actually deliver meaningful protein — and how to combine them for complete amino acids.
Top 15 Zinc-Rich Foods
Oysters, wheat germ, hemp seeds and beef — plus why vegetarians need 50% more, and the truth about zinc for colds.
Top 12 Magnesium-Rich Foods
Pumpkin seeds, dark chocolate, nuts and leafy greens — plus which supplement form actually works and the chlorophyll fun fact.
Top 15 Best Potassium Sources
Hemp seeds, dried apricots, beans, dark chocolate — and why cumin's per-100g lead is misleading.
Top 12 Iron-Rich Foods
Ranked by mg per 100g — clams, liver, lentils and more, with daily-intake math for women, men, and vegetarians.
Top 10 Fruits Highest in Vitamin C
Sea buckthorn, guava, kiwi — and why oranges aren't the best source despite their reputation.
Top 10 Foods Highest in Vitamin B12
Why nearly all B12 comes from animal foods, and what vegans can do to meet daily targets.
