Bee Pollen: Nutrient Profile
What is Bee Pollen richest in? Below are the vitamins, minerals and amino acids that 100 g of Bee Pollen delivers in the highest amounts. Each one links to that nutrient’s own page listing the best foods to get it from.
ℹ️ Bee pollen is not in USDA FoodData Central, and its makeup varies widely with floral source, region and season — so the figures below are representative values from peer-reviewed compositional studies (Hsu 2021; Almeida-Muradian 2013; Komosińska-Vassev 2015; Kostić 2015), shown as typical amounts rather than exact ones.
| Bee Pollen: Richest Nutrients (per 100 g) | ||||
|---|---|---|---|---|
| Rank | Nutrient | Per 100 g | %DV / 100g | Purpose |
| Vitamins | ||||
| 1 | Vitamin B2 (Riboflavin) | 2.0 mg | 🟢 154% | Energy & cell health |
| 2 | Vitamin B1 (Thiamine) | 0.8 mg | 🟢 67% | Turns carbs into energy |
| 3 | Vitamin B3 (Niacin) | 10 mg | 🟢 62% | Energy, skin & nerves |
| 4 | Vitamin C | 30 mg | 🟡 33% | Antioxidant; builds collagen |
| 5 | Vitamin B6 | 0.5 mg | 🟡 29% | Brain & metabolism |
| 6 | Vitamin B5 (Pantothenic Acid) | 1.0 mg | 🟡 20% | Energy metabolism |
| 7 | Vitamin E | 2.0 mg | 🟡 13% | Protects cells (antioxidant) |
| Minerals | ||||
| 1 | Manganese | 3.0 mg | 🟢 130% | Bone & metabolism |
| 2 | Copper | 0.6 mg | 🟢 67% | Iron use; connective tissue |
| 3 | Zinc | 4.0 mg | 🟡 36% | Immunity & healing |
| 4 | Phosphorus | 420 mg | 🟡 34% | Bones & cellular energy |
| 5 | Iron | 6.0 mg | 🟡 33% | Carries oxygen in blood |
| 6 | Magnesium | 75 mg | 🟡 18% | Muscle, nerves & energy |
| 7 | Calcium | 140 mg | 🟡 11% | Bones & teeth |
| 8 | Potassium | 500 mg | 🟡 11% | Blood pressure & fluid balance |
| Amino Acids — ranked by amount (no Daily Value) | ||||
| 1 | Glutamic acid | 2.5 g | 🟢 | Brain signaling (glutamate) |
| 2 | Aspartic acid | 2.5 g | 🟢 | Cellular energy & detox |
| 3 | Proline | 1.7 g | 🟢 | Collagen & joints |
| 4 | Leucine | 1.6 g | 🟢 | Builds muscle (BCAA) |
| 5 | Lysine | 1.5 g | 🟢 | Collagen & immunity |
| 6 | Alanine | 1.3 g | 🟢 | Energy (glucose cycle) |
| 7 | Valine | 1.2 g | 🟢 | Muscle & energy (BCAA) |
| 8 | Isoleucine | 1.1 g | 🟡 | Muscle & energy (BCAA) |
| 9 | Arginine | 1.1 g | 🟡 | Blood flow (nitric oxide) |
| 10 | Glycine | 1.1 g | 🟡 | Collagen, calm & sleep |
| 11 | Phenylalanine | 1.0 g | 🟡 | Dopamine & focus |
| 12 | Serine | 1.0 g | 🟡 | Cell membranes & brain |
| 13 | Threonine | 0.9 g | 🟡 | Collagen & gut lining |
| 14 | Histidine | 0.6 g | 🟡 | Histamine & blood |