Know you are low on iron, or trying to eat more magnesium? Pick a nutrient and see which whole plant foods actually deliver it, ranked by how much one normal serving gives you.
Vitamins
Minerals
Read this before you act on it. These are plant sources only, because that is what the Nutrition Hub covers. For some nutrients that makes this a partial picture: vitamin B12 and vitamin D come almost entirely from animal foods or fortification, and the iron in plants is non-heme iron, which your body absorbs less readily than the iron in meat. Every food here is a whole plant food, and that is part of the point. A percentage that comes from a whole food arrives with the fiber, water and other compounds that grew with it. The same percentage added back into a refined product at a mill does not. A food is listed at 10% or more of the Daily Value per serving, the threshold the FDA uses for a "good source" claim. Daily Values are US reference figures, and other countries publish different ones, so read the percentages as a way to compare foods against each other rather than as a verdict handed down from anywhere. This is a way to eat more of something on purpose. It is not a treatment for a deficiency, and if a blood test sent you here, your doctor is the right person to act on it.
Once you know what to eat more of
A percentage tells you which foods carry a nutrient. It does not tell you what to cook on a Tuesday. These two pick up where this leaves off.
Browse the Nutrition Hub to read the full entry on any food above: what a normal serving actually gives you, how it lands on blood sugar, and what it is genuinely good for.
Use the Swap Finder for the other direction, when you are trying to eat less of something rather than more, and you want the alternative with its real tradeoff attached.
Paste a label into the Label Decoder when you are holding the package and the ingredient list is doing the talking.