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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
151Spices, rosemary, dried
Spices and Herbs
30777%
152Soy flour, defatted
Legumes and Legume Products
30576%
153Chicken, roasting, giblets, cooked, simmered
Poultry Products
30376%
154Turkey, whole, giblets, cooked, simmered
Poultry Products
30376%
155Soy meal, defatted, raw
Legumes and Legume Products
30376%
156Edamame, frozen, unprepared
Vegetables and Vegetable Products
30376%
157Radishes, oriental, dried
Vegetables and Vegetable Products
29574%
158Beef, variety meats and by-products, liver, raw
Beef Products
29073%
159Beverages, Protein powder soy based
Beverages
28972%
160Soy flour, low-fat
Legumes and Legume Products
28972%
161Beverage, instant breakfast powder, chocolate, not reconstituted
Dairy and Egg Products
28571%
162Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar
Breakfast Cereals
28471%
163Wheat germ, crude
Cereal Grains and Pasta
28170%
164Protein supplement, milk based, Muscle Milk Light, powder
Dairy and Egg Products
28070%
165Spaghetti, protein-fortified, dry, enriched (n x 6.25)
Cereal Grains and Pasta
27870%
166Macaroni, vegetable, enriched, dry
Cereal Grains and Pasta
27870%
167Chicken, roasting, giblets, raw
Poultry Products
27669%
168Rice, white, long-grain, precooked or instant, enriched, dry
Cereal Grains and Pasta
27569%
169Spices, marjoram, dried
Spices and Herbs
27469%
170Spices, sage, ground
Spices and Herbs
27469%
171Spices, thyme, dried
Spices and Herbs
27469%
172Spices, chervil, dried
Spices and Herbs
27469%
173Spices, coriander leaf, dried
Spices and Herbs
27469%
174Spices, tarragon, dried
Spices and Herbs
27469%
175Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Bar
Sweets
27368%
176Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar
Breakfast Cereals
27368%
177Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Blueberry Snack Bar
Snacks
27368%
178Cornmeal, white, self-rising, bolted, with wheat flour added, enriched
Cereal Grains and Pasta
26466%
179Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched
Cereal Grains and Pasta
26466%
180Beef, variety meats and by-products, liver, cooked, pan-fried
Beef Products
26065%

151–180 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