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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

🥦 Vegetables and Vegetable Products — 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
781Dock, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
82%
782Carrots, canned, no salt added, solids and liquids
Vegetables and Vegetable Products
82%
783Celeriac, raw
Vegetables and Vegetable Products
82%
784Turnips, frozen, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
82%
785Potatoes, frozen, whole, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
82%
786Yambean (jicama), cooked, boiled, drained, with salt
Vegetables and Vegetable Products
82%
787Lotus root, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
82%
788Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added
Vegetables and Vegetable Products
82%
789Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added
Vegetables and Vegetable Products
82%
790Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
82%
791Pickles, cucumber, dill or kosher dill
Vegetables and Vegetable Products
82%
792Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
82%
793New zealand spinach, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
82%
794New Zealand spinach, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
82%
795Taro, tahitian, cooked, without salt
Vegetables and Vegetable Products
72%
796Potatoes, au gratin, dry mix, prepared with water, whole milk and butter
Vegetables and Vegetable Products
72%
797Potato salad, home-prepared
Vegetables and Vegetable Products
72%
798Taro, tahitian, cooked, with salt
Vegetables and Vegetable Products
72%
799Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added
Vegetables and Vegetable Products
72%
800Carrots, frozen, unprepared
Vegetables and Vegetable Products
72%
801Gourd, dishcloth (towelgourd), raw
Vegetables and Vegetable Products
72%
802Sweet potato, canned, syrup pack, solids and liquids
Vegetables and Vegetable Products
72%
803Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added
Vegetables and Vegetable Products
72%
804Bamboo shoots, raw
Vegetables and Vegetable Products
72%
805Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)
Vegetables and Vegetable Products
72%
806Potatoes, mashed, prepared from granules, without milk, whole milk and margarine
Vegetables and Vegetable Products
72%
807Tomatillos, raw
Vegetables and Vegetable Products
72%
808Cucumber, with peel, raw
Vegetables and Vegetable Products
72%
809Waterchestnuts, chinese, canned, solids and liquids
Vegetables and Vegetable Products
62%
810Sweet potato, cooked, boiled, without skin
Vegetables and Vegetable Products
62%

781–810 of 856 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