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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
1051Rice mix, white and wild, flavored, unprepared
Meals, Entrees, and Side Dishes
6817%
1052Mango, dried, sweetened
Fruits and Fruit Juices
6817%
1053Nuts, cashew butter, plain, without salt added
Nut and Seed Products
6817%
1054Waffle, buttermilk, frozen, ready-to-heat, toasted
Baked Products
6817%
1055Pie crust, standard-type, frozen, ready-to-bake, enriched, baked
Baked Products
6817%
1056Doughnuts, yeast-leavened, with jelly filling
Baked Products
6817%
1057Snacks, potato chips, made from dried potatoes, fat-free, made with olestra
Snacks
6717%
1058Waffle, plain, frozen, ready-to-heat, microwave
Baked Products
6717%
1059Bread, whole-wheat, prepared from recipe, toasted
Baked Products
6717%
1060Cookies, peanut butter, commercially prepared, soft-type
Baked Products
6717%
1061Broccoli, frozen, chopped, unprepared
Vegetables and Vegetable Products
6717%
1062Pie crust, standard-type, prepared from recipe, baked
Baked Products
6717%
1063Fast foods, submarine sandwich, roast beef on white bread with lettuce and tomato
Fast Foods
6717%
1064Soup, beef stroganoff, canned, chunky style, ready-to-serve
Soups, Sauces, and Gravies
6717%
1065Lentils, sprouted, cooked, stir-fried, with salt
Vegetables and Vegetable Products
6717%
1066Parsnips, raw
Vegetables and Vegetable Products
6717%
1067Lentils, sprouted, cooked, stir-fried, without salt
Vegetables and Vegetable Products
6717%
1068SUBWAY, roast beef sub on white bread with lettuce and tomato
Fast Foods
6717%
1069Cake, pudding-type, carrot, dry mix
Baked Products
6717%
1070Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato
Fast Foods
6617%
1071Cabbage, chinese (pak-choi), raw
Vegetables and Vegetable Products
6617%
1072Egg, quail, whole, fresh, raw
Dairy and Egg Products
6617%
1073Winged beans, immature seeds, raw
Vegetables and Vegetable Products
6617%
1074Soup, black bean, canned, condensed
Soups, Sauces, and Gravies
6617%
1075Seeds, breadnut tree seeds, raw
Nut and Seed Products
6617%
1076Cookies, fortune
Baked Products
6617%
1077Fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato
Fast Foods
6617%
1078Nuts, butternuts, dried
Nut and Seed Products
6617%
1079SUBWAY, cold cut sub on white bread with lettuce and tomato
Fast Foods
6617%
1080Cream puff, eclair, custard or cream filled, iced
Baked Products
6617%

1051–1080 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