What's commonly discussed — for how you want to feel.

MackerelFood

A smaller oily fish rich in EPA, DHA, and vitamin D.

SalmonFood

An oily fish that is a leading food source of EPA, DHA, and vitamin D.

AnchoviesFood

Small, strongly flavored saltwater fish, usually salted or canned; a source of omega-3 fatty acids (EPA and DHA), protein, and calcium.

BaconFood

Salted, smoked pork; a source of protein, selenium, and vitamin B12.

BeefFood

Meat from cattle; a source of protein, iron, zinc, selenium, and vitamin B12.

Beef kidneyFood

The kidney of cattle, an organ meat used in stews and pies; a source of vitamin B12, riboflavin, selenium, iron, and vitamin B6.

Beef liverFood

The liver of cattle, an organ meat pan-fried or made into pâté; a source of vitamin A, vitamin B12, riboflavin, folate, copper, choline, and iron.

BisonFood

The lean red meat of the American bison (buffalo); a source of protein, iron, zinc, vitamin B12, and selenium.

CatfishFood

A freshwater fish with mild white flesh, often fried or grilled; a source of protein, vitamin B12, selenium, and vitamin D.

Caviar (fish roe)Food

The salted, brined eggs of sturgeon and other fish, served as a delicacy; a source of protein, vitamin B12, selenium, and vitamin D.

Century eggFood

A duck or chicken egg preserved in an alkaline mixture until the white turns dark and jelly-like; a source of protein, selenium, vitamin A, and iron.

ChickenFood

Poultry meat eaten worldwide; a source of protein, selenium, vitamin B6, and vitamin B12.

Chicken breastFood

The lean breast cut of chicken; a source of protein, selenium, vitamin B6, and vitamin B12.

Chicken liverFood

The liver of chicken, an organ meat sautéed or made into pâté; a source of vitamin A, vitamin B12, folate, riboflavin, iron, and choline.

Chicken thighFood

The darker thigh cut of chicken; a source of protein, zinc, selenium, and vitamin B12.

ClamsFood

Edible marine bivalves steamed, or added to soups and pasta; a notable source of vitamin B12, iron, selenium, manganese, and protein.

CodFood

A mild white fish. A dietary source of lean protein, vitamin B12, and iodine.

CrabFood

The meat of crab, steamed or boiled from the claws and body; a source of protein, vitamin B12, zinc, selenium, and copper.

DuckFood

The meat of domestic duck, roasted or pan-seared with its fatty skin; a source of protein, iron, zinc, selenium, niacin, and vitamin B12.

Duck eggFood

A large egg from ducks with a rich yolk; a source of protein, vitamin B12, choline, vitamin A, selenium, and vitamin D.

EelFood

An elongated fish with rich, fatty flesh, grilled and glazed (unagi); a source of protein, vitamin A, vitamin D, vitamin B12, and vitamin E.

EggsFood

A whole food from hens. A dietary source of complete protein, choline, and vitamin B12, with vitamin D in the yolk.

Goat meatFood

The lean red meat of goat, widely eaten stewed or curried; a source of protein, iron, vitamin B12, zinc, and potassium.

Ground beefFood

Minced beef; a source of protein, iron, zinc, and vitamin B12.

HalibutFood

A large, lean flatfish with firm white flesh, grilled or baked; a source of protein, selenium, vitamin D, niacin, magnesium, and vitamin B12.

HamFood

Salted, smoked pork leg; a source of protein, selenium, zinc, and vitamin B12.

HerringFood

An oily cold-water fish. A dietary source of long-chain omega-3 fats (EPA and DHA), vitamin D, and vitamin B12.

Katsuobushi (dried bonito flakes)Food

Dried, fermented, and shaved skipjack tuna used to make dashi and as a topping; a source of protein, vitamin B12, vitamin D, and selenium.

LambFood

The meat of a young sheep, roasted, grilled, or braised; a source of protein, vitamin B12, zinc, iron, selenium, and niacin.

LobsterFood

A large marine crustacean whose tail and claw meat is steamed or boiled; a source of protein, selenium, zinc, copper, and vitamin B12.

MusselsFood

Edible marine bivalves steamed in their dark shells; a source of vitamin B12, selenium, manganese, iron, and protein.

OctopusFood

A cephalopod mollusk simmered or grilled for its firm tentacles; a source of protein, vitamin B12, selenium, iron, and copper.

OystersFood

A shellfish eaten cooked or raw. A concentrated dietary source of zinc, copper, and vitamin B12.

PollockFood

A lean white-fleshed North Atlantic and Pacific fish used in fillets and surimi; a source of protein, selenium, vitamin B12, and phosphorus.

PorkFood

Meat from pigs; a source of protein, vitamin B6, vitamin B12, zinc, and selenium.

QuailFood

A small game bird roasted or grilled whole; a source of protein, iron, phosphorus, niacin, and vitamin B6.

Quail eggFood

A small speckled egg from quail, boiled or used as a garnish; a source of protein, vitamin B12, choline, selenium, and iron.

RabbitFood

The lean, mild white meat of rabbit, braised or roasted; a source of protein, vitamin B12, selenium, niacin, and phosphorus.

Salad chickenFood

A ready-to-eat cooked and seasoned chicken breast sold chilled in a pouch, eaten cold in salads or as a snack; it is a lean, high-protein food.

SardinesFood

Small oily fish often eaten canned with the bones. A dietary source of long-chain omega-3 fats, vitamin D, and calcium.

ScallopsFood

The sweet adductor muscle of scallop shellfish, seared or poached; a source of protein, vitamin B12, selenium, and phosphorus.

Sea bassFood

A lean saltwater fish with delicate white flesh, roasted or steamed; a source of protein, selenium, vitamin B12, and phosphorus.

ShrimpFood

A popular shellfish. A dietary source of lean protein, selenium, and vitamin B12.

SnapperFood

A lean, firm saltwater fish (red snapper and relatives), grilled or baked; a source of protein, selenium, vitamin B12, and potassium.

SquidFood

A cephalopod mollusk cooked as rings or tubes (calamari); a source of protein, selenium, copper, riboflavin, and vitamin B12.

TilapiaFood

A mild freshwater white fish; a source of protein, selenium, and vitamin B12.

TroutFood

A freshwater oily fish. A dietary source of long-chain omega-3 fats, protein, and vitamin B12.

TunaFood

A lean saltwater fish eaten fresh or canned. A dietary source of protein, vitamin B12, and selenium.

TurkeyFood

Poultry meat from turkey; a source of protein, selenium, vitamin B6, and vitamin B12.

VenisonFood

The lean meat of deer, a game meat cooked as steaks or roasts; a source of protein, iron, zinc, vitamin B12, riboflavin, and niacin.