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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
1231Cornmeal, blue (Navajo)
Other
5815%
1232Spinach, canned, regular pack, solids and liquids
Vegetables and Vegetable Products
5815%
1233Rice, white, long-grain, regular, enriched, cooked
Cereal Grains and Pasta
5815%
1234Seeds, watermelon seed kernels, dried
Nut and Seed Products
5815%
1235Crackers, standard snack-type, with whole wheat
Baked Products
5815%
1236Broadbeans, immature seeds, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
5815%
1237Archway Home Style Cookies, Sugar Free Oatmeal
Baked Products
5815%
1238Bread, reduced-calorie, rye
Baked Products
5815%
1239Spinach, canned, no salt added, solids and liquids
Vegetables and Vegetable Products
5815%
1240Rice, white, long-grain, regular, cooked, enriched, with salt
Cereal Grains and Pasta
5815%
1241Parsnips, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
5815%
1242Cookie, chocolate, with icing or coating
Baked Products
5815%
1243Fast foods, submarine sandwich, sweet onion chicken teriyaki on white bread with lettuce, tomato and sweet onion sauce
Fast Foods
5815%
1244Seeds, pumpkin and squash seed kernels, roasted, without salt
Nut and Seed Products
5714%
1245Cabbage, common (danish, domestic, and pointed types), stored, raw
Vegetables and Vegetable Products
5714%
1246McDONALD'S, FILET-O-FISH (without tartar sauce)
Fast Foods
5714%
1247Fast foods, english muffin, with egg, cheese, and sausage
Fast Foods
5714%
1248Muffins, corn, dry mix, prepared
Baked Products
5714%
1249Amaranth leaves, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
5714%
1250Sesbania flower, cooked, steamed, without salt
Vegetables and Vegetable Products
5714%
1251Cookies, peanut butter, refrigerated dough
Baked Products
5714%
1252Amaranth leaves, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
5714%
1253Sesbania flower, cooked, steamed, with salt
Vegetables and Vegetable Products
5714%
1254Spices, fenugreek seed
Spices and Herbs
5714%
1255Seeds, pumpkin and squash seed kernels, roasted, with salt added
Nut and Seed Products
5714%
1256Water convolvulus,raw
Vegetables and Vegetable Products
5714%
1257Biscuits, plain or buttermilk, refrigerated dough, higher fat
Baked Products
5714%
1258Waffles, whole wheat, lowfat, frozen, ready-to-heat
Baked Products
5714%
1259Cookies, chocolate chip, refrigerated dough
Baked Products
5714%
1260Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw
Vegetables and Vegetable Products
5714%

1231–1260 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