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A food nutrition database built on USDA FoodData Central. Search calories, protein, vitamins and minerals per 100g, compare foods side by side, and explore nutrient rankings.

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Data source: USDA FoodData Central (Public Domain) © 2026 NutriDB

Nutrient Rankings/Folate

🥦 Breakfast Cereals — Highest Folate(per 100g)

Required for DNA synthesis and cell division, and critical before and during early pregnancy. Richest in legumes and leafy greens. FDA Daily Value: 400μg.

AllPork ProductsVegetables and Vegetable ProductsNut and Seed ProductsBeef ProductsBeveragesFinfish and Shellfish ProductsLegumes and Legume ProductsLamb, Veal, and Game ProductsBaked ProductsSweetsCereal Grains and PastaFast FoodsMeals, Entrees, and Side DishesSnacksRestaurant FoodsDairy and Egg ProductsSpices and HerbsBaby FoodsFats and OilsPoultry ProductsSoups, Sauces, and GraviesSausages and Luncheon MeatsBreakfast CerealsFruits and Fruit Juices
#FoodCategoryFolate(μg)% DV
🥇Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES
Breakfast Cereals
1,630408%
🥈Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch
Breakfast Cereals
1,615404%
🥉Cereals ready-to-eat, QUAKER, CAP'N CRUNCH
Breakfast Cereals
1,555389%
4Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP
Breakfast Cereals
1,555389%
5Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN
Breakfast Cereals
1,554389%
6Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH
Breakfast Cereals
1,554389%
7Cereals ready-to-eat, QUAKER, Christmas Crunch
Breakfast Cereals
1,537384%
8Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal
Breakfast Cereals
1,436359%
9Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal
Breakfast Cereals
1,427357%
10Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes
Breakfast Cereals
1,379345%
11Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal
Breakfast Cereals
1,353338%
12Cereals ready-to-eat, QUAKER, KING VITAMAN
Breakfast Cereals
1,334334%
13Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE
Breakfast Cereals
1,318330%
14Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal
Breakfast Cereals
1,311328%
15Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain
Breakfast Cereals
1,305326%
16Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice
Breakfast Cereals
1,210303%
17Cereals, MALT-O-MEAL, chocolate, dry
Breakfast Cereals
1,143286%
18Cereals, MALT-O-MEAL, original, plain, dry
Breakfast Cereals
1,140285%
19Cereals ready-to-eat, RALSTON Crispy Hexagons
Breakfast Cereals
966242%
20Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry
Breakfast Cereals
889222%
21Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS
Breakfast Cereals
741185%
22Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps
Breakfast Cereals
737184%
23Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS
Breakfast Cereals
727182%
24Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon
Breakfast Cereals
726182%
25Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple
Breakfast Cereals
723181%
26Cereals ready-to-eat, QUAKER, Oatmeal Squares
Breakfast Cereals
722181%
27Cereals ready-to-eat, GENERAL MILLS, CHEERIOS
Breakfast Cereals
714179%
28Cereals ready-to-eat, RALSTON TASTEEOS
Breakfast Cereals
714179%
29Cereals ready-to-eat, RALSTON Corn Flakes
Breakfast Cereals
714179%
30Cereals ready-to-eat, POST, GRAPE-NUTS Flakes
Breakfast Cereals
690173%

1–30 of 188 foods

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Other Nutrient Rankings

🥩 Protein🩸 Iron🦴 Calcium🍊 Vitamin C🌾 Dietary Fiber⚡ Potassium👁️ Vitamin A💪 Magnesium☀️ Vitamin D🔋 Thiamine (B1)🟡 Riboflavin (B2)🔥 Energy🧈 Fat🍚 Carbohydrates🧂 Sodium🦪 Zinc🫀 Cholesterol🌻 Vitamin E🥬 Vitamin K🥩 Vitamin B12⚡ Niacin🐟 Vitamin B6🌰 Selenium🦴 Phosphorus

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Data source: USDA FoodData Central (Public Domain) — fdc.nal.usda.gov