Foods by nutrient

Which foods contain the most of each nutrient, using published composition data from ICMR-NIN and USDA — and, just as important, what affects how much your body absorbs. Every figure is cited.

• Iron-rich foods: what they contain and why iron mattersIron-rich foods with per-100g figures from USDA and ICMR-NIN, from spinach and ragi to liver and seeds — plus what helps and hinders iron absorption.
• Vitamin B12-rich foods: what they contain and why B12 mattersVitamin B12-rich foods with per-100g figures from USDA and ICMR-NIN — from liver and fish to eggs and dairy — plus an honest look at plant-based B12.
• Vitamin D-rich foods: what they contain and where it comes fromVitamin D-rich foods with per-100g figures from USDA and ICMR-NIN — oily fish, UV mushrooms, egg yolk, fortified milk — plus sunlight, the main source.
• Calcium-rich foods: what they contain and why calcium mattersCalcium-rich foods with per-100g figures from USDA and ICMR-NIN — dairy, ragi, sesame, almonds and greens — plus why oxalates lower calcium absorption.
• Magnesium-rich foods: what they contain and why magnesium mattersMagnesium-rich foods with per-100g figures from USDA and ICMR-NIN — pumpkin seeds, nuts, whole grains, millets, legumes, greens and dark chocolate.
• Zinc-rich foods: what they contain and why zinc mattersZinc-rich foods with per-100g figures from USDA and ICMR-NIN — oysters, pumpkin seeds, legumes, cashews and grains — plus what affects zinc absorption.
• Potassium-rich foods: what they contain and why potassium mattersPotassium-rich foods with per-100g figures from USDA and ICMR-NIN — beans, leafy greens, banana, potato and coconut water — and what potassium does.
• Fibre-rich foods: what they contain and why fibre mattersFibre-rich foods with per-100g figures from USDA and ICMR-NIN — legumes, millets, fruit, vegetables and whole grains — soluble and insoluble fibre.
• Omega-3-rich foods: what they contain and why omega-3 mattersOmega-3-rich foods with per-100g figures from USDA and ICMR-NIN — oily fish, flaxseed, chia, walnuts and mustard oil — the ALA, EPA and DHA forms.
• Protein-rich foods: what they contain and why protein mattersProtein-rich foods with per-100g figures from USDA and ICMR-NIN — eggs, fish, chicken, dal, paneer, soya, nuts and seeds — vegetarian sources too.
• Folate-rich foods: what they contain and why folate mattersFolate-rich foods with per-100g figures from USDA and ICMR-NIN — leafy greens, legumes, citrus, beetroot and liver — and how cooking lowers folate.
• Vitamin C-rich foods: what they contain and why vitamin C mattersVitamin C-rich foods with per-100g figures from USDA and ICMR-NIN — amla, guava, citrus, capsicum and greens — plus how cooking lowers vitamin C.
• Vitamin A-rich foods: what they contain and why vitamin A mattersVitamin A-rich foods with per-100g figures from USDA and ICMR-NIN — liver, dairy, carrots, greens, mango and papaya — retinol and beta-carotene.
• Selenium-rich foods: what they contain and why selenium mattersSelenium-rich foods with per-100g figures from USDA and ICMR-NIN — Brazil nuts, fish, eggs, meat, grains and seeds — and how soil affects the amount.