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    Ingredient guide · Ingredient reference

    Which vegetables provide B vitamins? Specify the vitamin

    There is no single ranking for vitamin B. Folate, riboflavin and B12 have different food sources and should be considered separately.

    Read the evidence ↓

    Supplement Science Insights Editorial Team

    Published September 23, 2026

    Leafy vegetables contribute folate

    NIH identifies spinach, asparagus and Brussels sprouts among notable folate sources. This answers a folate question; it does not mean those foods are equally rich in every other B vitamin. Preparation and serving size matter when comparing amounts. [1]

    Other B vitamins have a different pattern

    For riboflavin, NIH lists about 0.2 mg in a half-cup of grilled portabella mushrooms and 0.1 mg in a cup of raw spinach. Mushrooms are fungi, though used alongside vegetables in meals. Ordinary unfortified vegetables are not reliable B12 sources; fortified foods or other appropriate sources need separate attention. [2][3]

    Build variety around the actual need

    Imagine eating more greens to improve folate intake while following a vegan diet. That does not settle B12 adequacy. Identify the nutrient in question and use its relevant food or supplement guidance instead of treating a high-vegetable diet as proof that all B vitamins are covered. [1][3]

    Hypothetical example — use the food information without inventing a supplement dose
    SituationInterpretation
    FolateGreens and other vegetables contribute
    RiboflavinCompare the specific serving
    B12Unfortified vegetables are unreliable
    Which vegetables provide B vitamins? Specify the vitamin — original article outline diagram
    Original editorial diagram of this article’s sections; no product photograph or clinical finding is depicted.

    Sources for this article

    1. Folate - Health Professional Fact Sheet
      Source consulted: 2026-09-20. This is a reference resource, not a claim that we conducted the studies or tested a product.
    2. Riboflavin - Health Professional Fact Sheet
      Source consulted: 2026-09-20. This is a reference resource, not a claim that we conducted the studies or tested a product.
    3. Vitamin B12 - Health Professional Fact Sheet
      Source consulted: 2026-09-20. This is a reference resource, not a claim that we conducted the studies or tested a product.