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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

🥦 Foods Highest in Folate — TOP 30(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
1021Pie crust, standard-type, dry mix, prepared, baked
Baked Products
7018%
1022Nuts, chestnuts, european, roasted
Nut and Seed Products
7018%
1023McDONALD'S, Sausage McMUFFIN
Fast Foods
6917%
1024Gravy, brown instant, dry
Soups, Sauces, and Gravies
6917%
1025Cake, snack cakes, creme-filled, chocolate with frosting, low-fat, with added fiber
Baked Products
6917%
1026Taco shells, baked
Baked Products
6917%
1027Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program)
Cereal Grains and Pasta
6917%
1028Cake, white, dry mix, special dietary (includes lemon-flavored)
Baked Products
6917%
1029Nuts, cashew nuts, dry roasted, with salt added
Nut and Seed Products
6917%
1030Egg, whole, raw, frozen, salted, pasteurized
Dairy and Egg Products
6917%
1031Bread, oat bran, toasted
Baked Products
6917%
1032Nuts, cashew nuts, dry roasted, without salt added
Nut and Seed Products
6917%
1033Peppers, ancho, dried
Vegetables and Vegetable Products
6917%
1034Babyfood, dinner, broccoli and chicken, junior
Baby Foods
6917%
1035Archway Home Style Cookies, Molasses
Baked Products
6917%
1036Waffles, plain, frozen, ready-to-heat
Baked Products
6817%
1037Danish pastry, cinnamon, enriched
Baked Products
6817%
1038Artichokes, (globe or french), raw
Vegetables and Vegetable Products
6817%
1039Taquitos, frozen, beef and cheese, oven-heated
Meals, Entrees, and Side Dishes
6817%
1040Basil, fresh
Spices and Herbs
6817%
1041Cabbage, bok choy, raw
Vegetables and Vegetable Products
6817%
1042Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine)
Meals, Entrees, and Side Dishes
6817%
1043Cardoon, raw
Vegetables and Vegetable Products
6817%
1044Tomatoes, sun-dried
Vegetables and Vegetable Products
6817%
1045Rice mix, white and wild, flavored, unprepared
Meals, Entrees, and Side Dishes
6817%
1046Cake, yellow, enriched, dry mix
Baked Products
6817%
1047Mango, dried, sweetened
Fruits and Fruit Juices
6817%
1048Fast foods, submarine sandwich, oven roasted chicken on white bread with lettuce and tomato
Fast Foods
6817%
1049Nuts, chestnuts, chinese, raw
Nut and Seed Products
6817%
1050Cookies, chocolate sandwich, with creme filling, reduced fat
Baked Products
6817%

1021–1050 of 6,385 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