Looking to add more foods with B vitamins into your diet? In this post I share 24 foods I eat to get a variety of B vitamins. Keep reading to learn more and find out which diet tracking app I use to find these foods and more.

Watch this YouTube video:

Watch this video on YouTube 

What are B complex vitamins?

B Vitamins are a group of vitamins which are very important for bodily functions.

These include:

• B1 (Thaimin)
• B12 (Cobalamin)
• B2 (Riboflavin)
• B3 (Niacin)
• B5 (Pantothenic Acid)
• B6 (Pyridoxine)

Best app for finding food sources of vitamin B complex

My favorite way to find foods to get these important vitamins into my diet is called Cronometer App. This app comes in a free version, as well as the Gold upgraded membership (which is just $10.99 per month or $59.88 per year if you use my 10% off affiliate link below).

• Signup to Cronometer.com and save 10% on gold subscriptions.

Track vitamins and minerals

I really love using this app because it tracks micronutrients, not just macronutrients and calories. Most apps do not track vitamins and minerals, such as B vitamins, or offer you a search function to find foods for specific vitamins and minerals you are wanting to include in your diet.

Learn how to eat healthy

Cronometer app also helps you learn about each vitamin and mineral and what it is important for. This makes it a great tool for tracking your diet AND learning how to eat healthy!

Search for food sources of B vitamins

The Oracle feature, available in the upgraded Gold membership, allows you to search for B vitamins. Here’s an example of what this search function looks like:

And here’s an example of the search results for foods with Niacin:

5 foods I eat to get B vitamins

Heres my favorite sources to get each B vitamin. All amounts are per 100 grams of each food and gathered from The Oracle in the Cronometer App:

B1 (Thiamin) foods

1. Canned tomato = .58 mg
2. Spinach, raw = .08 mg
3. Flax Seeds = 1.64 mg
4. Carrots, raw = .07 mg

Vegetarian B12 (Cobalamin) foods

1. Hemp Milk, Vanilla or Other Flavors, Unsweetened = .62 micrograms
2. Seaweed Salad = 2.83 micrograms
3. Vitasoy, USA Organic Nasoya, Tofu Plus Extra Firm = 1.45 micrograms
4. Cucumber, Raw, with Peel <0.1 micrograms

Note: I also take a vegan vit B12 supplement, here’s a link to the one I buy on Amazon.

B2 (Riboflavin) foods

1. Soybeans, Mature Seeds, Raw = 0.87 mg
2. Mushrooms, raw = 0.4 mg
3. Portabella Mushrooms, Cooked from Fresh = 0.4 mg
4. Blueberries, Wild, Fresh, Alaska Native = 0.41 mg

B3 (Niacin) food sources

1. Portabella Mushrooms, cooked from fresh = 6.26 mg
2. Kidney beans, cooked and drained = 3.02 mg
3. Wheat flour = 5.46mg
4. Brown rice, steamed = 2.56mg

B5 (Pantothenic Acid) sources from food

1. Mushrooms, Cooked from Fresh = 2.16 mg
2. Broccoli, Cooked from Fresh = 0.62 mg
3. Banana, Fresh = 0.33 mg
4. Cauliflower, Raw = 0.67 mg

B6 (Pyridoxine) rich foods

1. Hearts of Palm, Raw = 0.81 mg
2. Summer Squash = 0.22 mg
3. Jalapenos, Raw = 0.42 mg
4. Spinach, Cooked From Fresh = 0.24 mg

Get Cronometer App

You can use the Cronometer App for free, or upgrade to the Gold Membership to get extra perks like The Oracle. Save 10% when you use my affiliate link below:

• Signup to Cronometer.com and save 10% on gold subscriptions.

Further reading:

• Top 8 questions about Cronometer app – answered!

Save this post: