| # | Food | Amount | % DV |
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How to use the vitamin & mineral food finder
Pick a vitamin or mineral and this tool ranks common foods by how much of it they provide, shown as a percentage of the Daily Value (%DV) — the reference amount used on nutrition labels. It's the fast way to answer everyday questions like "which foods are actually high in iron?" or "what can I eat for more vitamin D?" without wading through a spreadsheet.
A quick word on %DV: 10–19% of the Daily Value in a serving is generally considered a "good source," and 20% or more is "high" or "excellent." The Daily Values are general adult references, so your personal needs may differ — they're higher in pregnancy for folate and iron, for example, and vitamin and mineral needs shift with age.
Getting the most from your food
Some nutrients are fat-soluble (vitamins A, D, E and K) and are absorbed better alongside a little fat — a drizzle of olive oil on leafy greens genuinely helps. Others, like vitamin C, are water-soluble and degrade with heat and long cooking, so raw or lightly cooked sources retain more. Iron from plants (non-heme) is absorbed better with a source of vitamin C in the same meal, while calcium and iron compete, so it's worth spacing them out if you rely on supplements.
Frequently asked questions
What does %DV mean?
The Daily Value is the reference intake used on food labels. In a serving, 10–19% DV is a "good source" of that nutrient and 20%+ is "high." It's a general adult guide, not a personalised target.
Should I get vitamins from food or supplements?
For most people, a varied diet covers the essentials, and nutrients from whole foods come with fibre and other beneficial compounds. Supplements help when there's a genuine gap or higher need (such as vitamin D in winter, or B12 on a vegan diet) — ideally guided by a clinician or a blood test.
Does cooking destroy vitamins?
Some. Water-soluble vitamins (C and several B vitamins) are the most heat- and water-sensitive, so steaming or quick cooking preserves more than long boiling. Fat-soluble vitamins are more stable.
Written by Nicolas Martin. Values sourced from USDA FoodData Central. Last updated July 2026 · How we keep our tools accurate →