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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
1201Cookies, vanilla wafers, lower fat
Baked Products
6015%
1202Peas, green, frozen, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
5915%
1203Cookies, animal, with frosting or icing
Baked Products
5915%
1204Nuts, chestnuts, japanese, roasted
Nut and Seed Products
5915%
1205Hummus, home prepared
Legumes and Legume Products
5915%
1206Archway Home Style Cookies, Frosty Lemon
Baked Products
5915%
1207Seeds, breadfruit seeds, roasted
Nut and Seed Products
5915%
1208Cookies, oatmeal, commercially prepared, regular
Baked Products
5915%
1209McDONALD'S, Cheeseburger
Fast Foods
5915%
1210School Lunch, pizza, pepperoni topping, thick crust, whole grain, frozen, cooked
Fast Foods
5915%
1211PIZZA HUT 14" Super Supreme Pizza, Hand-Tossed Crust
Fast Foods
5915%
1212Muffins, blueberry, toaster-type, toasted
Baked Products
5915%
1213Lupins, mature seeds, cooked, boiled, without salt
Legumes and Legume Products
5915%
1214Peas, green, frozen, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
5915%
1215Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry
Cereal Grains and Pasta
5915%
1216Beans, kidney, mature seeds, sprouted, raw
Vegetables and Vegetable Products
5915%
1217Cereals, WHEATENA, dry
Breakfast Cereals
5915%
1218Rice, white, short-grain, enriched, cooked
Cereal Grains and Pasta
5915%
1219Pumpkin flowers, raw
Vegetables and Vegetable Products
5915%
1220Lupins, mature seeds, cooked, boiled, with salt
Legumes and Legume Products
5915%
1221Crackers, standard snack-type, with whole wheat
Baked Products
5815%
1222Spinach, canned, no salt added, solids and liquids
Vegetables and Vegetable Products
5815%
1223Archway Home Style Cookies, Sugar Free Oatmeal
Baked Products
5815%
1224Broadbeans, immature seeds, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
5815%
1225Cheese, limburger
Dairy and Egg Products
5815%
1226Bread, reduced-calorie, rye
Baked Products
5815%
1227Cornmeal, blue (Navajo)
Other
5815%
1228Seeds, pumpkin and squash seed kernels, dried
Nut and Seed Products
5815%
1229Spinach, canned, regular pack, solids and liquids
Vegetables and Vegetable Products
5815%
1230Broadbeans, immature seeds, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
5815%

1201–1230 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