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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
1411Cereals, QUAKER, Whole Wheat Natural Cereal, dry
Breakfast Cereals
4912%
1412Pie crust, cookie-type, prepared from recipe, vanilla wafer, chilled
Baked Products
4912%
1413Cheese, roquefort
Dairy and Egg Products
4912%
1414Fast foods, biscuit, with sausage
Fast Foods
4912%
1415Corn, sweet, yellow, canned, vacuum pack, regular pack
Vegetables and Vegetable Products
4912%
1416Corn, sweet, yellow, canned, vacuum pack, no salt added
Vegetables and Vegetable Products
4912%
1417Cereals, QUAKER, Quick Oats with Iron, Dry
Breakfast Cereals
4912%
1418Corn, sweet, white, canned, vacuum pack, no salt added
Vegetables and Vegetable Products
4912%
1419Nuts, almonds, blanched
Nut and Seed Products
4912%
1420Corn, sweet, white, canned, vacuum pack, regular pack
Vegetables and Vegetable Products
4912%
1421Sweet potato leaves, cooked, steamed, without salt
Vegetables and Vegetable Products
4912%
1422Guavas, common, raw
Fruits and Fruit Juices
4912%
1423Seeds, chia seeds, dried
Nut and Seed Products
4912%
1424Muffins, English, whole-wheat
Baked Products
4912%
1425Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat
Baby Foods
4912%
1426Seeds, breadfruit seeds, boiled
Nut and Seed Products
4912%
1427Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry
Baked Products
4912%
1428TACO BELL, Soft Taco with chicken, cheese and lettuce
Fast Foods
4812%
1429Taro leaves, cooked, steamed, without salt
Vegetables and Vegetable Products
4812%
1430TACO BELL, BURRITO SUPREME with chicken
Fast Foods
4812%
1431Muffin, blueberry, commercially prepared, low-fat
Baked Products
4812%
1432Corn flour, yellow, degermed, unenriched
Cereal Grains and Pasta
4812%
1433Muffins, blueberry, prepared from recipe, made with low fat (2%) milk
Baked Products
4812%
1434Spaghetti, spinach, dry
Cereal Grains and Pasta
4812%
1435Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water
Breakfast Cereals
4812%
1436Cake, coffeecake, cinnamon with crumb topping, dry mix, prepared
Baked Products
4812%
1437Plantains, green, boiled
Fruits and Fruit Juices
4812%
1438Muffins, blueberry, commercially prepared (Includes mini-muffins)
Baked Products
4812%
1439Lambsquarters, raw (Northern Plains Indians)
Other
4812%
1440Fast foods, biscuit, with egg, cheese, and bacon
Fast Foods
4812%

1411–1440 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