Micronutrients: foods high in each nutrient

Nutrient guides

Protein, carbs, fiber and sugar

• ProteinMeat, fish, eggs, dairy, soy, beans and lentils.
• CarbohydratesGrains, rice, pasta, potatoes, fruit and sweet drinks.
• FiberBeans, lentils, whole grains, fruit, vegetables and seeds.
• SugarSweet drinks, dried fruit, sweets and flavored yogurt.

Fats and fatty acids

• FatOils, nuts, seeds, avocado, cheese and fatty fish.
• Saturated fatButter, coconut oil, cheese, cream, fatty meat and chocolate.
• Omega-3Fatty fish and seafood, plus chia, flax and walnuts.

Minerals

• MagnesiumSeeds, nuts, beans, whole grains and leafy greens.
• PotassiumPotatoes, leafy greens, beans, fish, juices and avocado.
• CalciumDairy, calcium-set tofu, canned fish and fortified drinks.
• IronShellfish, red meat, beans, lentils, tofu and spinach.
• ZincOysters, red meat, crab, seeds, oats and beans.
• PhosphorusSeeds, fish, meat, dairy, beans and whole grains.
• SeleniumBrazil nuts, tuna, shellfish, fish, pasta and meat.
• SodiumCured meats, soups, sauces, cheese and shellfish.

Vitamins and choline

• Vitamin ALiver, sweet potato, pumpkin, carrots and leafy greens.
• Vitamin CGuava, peppers, citrus, kiwi, papaya and broccoli.
• Vitamin DFatty fish, UV-exposed mushrooms and fortified milk.
• Vitamin ESunflower seeds, almonds, hazelnuts and plant oils.
• Vitamin KLeafy greens such as spinach, kale, collards and chard.
• Thiamin (vitamin B1)Pork, seeds, whole and enriched grains, fish and beans.
• Riboflavin (vitamin B2)Liver, milk, yogurt, fish, shellfish and mushrooms.
• Niacin (vitamin B3)Tuna, chicken, turkey, salmon, liver and peanuts.
• Vitamin B6Fish, poultry, liver, potatoes, bananas and pistachios.
• Folate (vitamin B9)Beans, lentils, edamame, leafy greens, asparagus and liver.
• Vitamin B12Shellfish, fish, meat, eggs, dairy and fortified foods.
• CholineLiver, eggs, meat, fish, shellfish and soybeans.

What is a nutrient gap?

A nutrient gap simply means a nutrient stays below your target, often without you noticing. Calorie counters show energy and macros; micronutrients such as magnesium, potassium or vitamin D usually stay out of sight.

A food table tells you which foods are rich in a nutrient. A food log tells you how much of them you actually eat. Looking at a few ordinary days is the easiest way to see where you stand.

See your micros next to your macros

Track Macro is a macro tracker and calorie counter for iPhone that records around 30 nutrients for every food you log. Fiber, omega-3, potassium and magnesium sit on the dashboard against your own targets. The free All nutrients view shows all 30 nutrients against your own targets, today or as a 7-day average, along with your gaps this week: the nutrients most often below your target.

Sources

Daily reference values: Dietary Guidelines for Americans, 2020–2025, Appendix 1 (Table A1-2); Regulation (EU) No 1169/2011, Annex XIII. Food values: USDA FoodData Central (SR Legacy), public domain. European reference values: EFSA DRV Finder.

General information, not medical advice. Food values vary by brand, variety and preparation. If you have a health condition or take medication, talk to a doctor or registered dietitian before changing your diet.