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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
1531Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Legumes and Legume Products
4411%
1532Crustaceans, crab, blue, raw
Finfish and Shellfish Products
4411%
1533Crustaceans, crab, dungeness, raw
Finfish and Shellfish Products
4411%
1534Crustaceans, crayfish, mixed species, wild, cooked, moist heat
Finfish and Shellfish Products
4411%
1535Cauliflower, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
4411%
1536Nutritional supplement for people with diabetes, liquid
Dairy and Egg Products
4411%
1537Succotash, (corn and limas), canned, with cream style corn
Vegetables and Vegetable Products
4411%
1538Braunschweiger (a liver sausage), pork
Sausages and Luncheon Meats
4411%
1539Drumstick pods, raw
Vegetables and Vegetable Products
4411%
1540Cookies, peanut butter, refrigerated dough, baked
Baked Products
4411%
1541Cauliflower, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
4411%
1542Soy sauce made from soy and wheat (shoyu), low sodium
Legumes and Legume Products
4411%
1543Peas, green, canned, no salt added, drained solids
Vegetables and Vegetable Products
4411%
1544Lasagna, cheese, frozen, unprepared
Meals, Entrees, and Side Dishes
4411%
1545Crustaceans, crab, alaska king, raw
Finfish and Shellfish Products
4411%
1546Candies, NESTLE, OH HENRY! Bar
Sweets
4411%
1547Cookies, chocolate chip, refrigerated dough, baked
Baked Products
4411%
1548OLIVE GARDEN, cheese ravioli with marinara sauce
Restaurant Foods
4411%
1549Egg, whole, cooked, hard-boiled
Dairy and Egg Products
4411%
1550Crustaceans, crab, queen, raw
Finfish and Shellfish Products
4411%
1551Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)
Breakfast Cereals
4411%
1552Carrots, baby, raw
Vegetables and Vegetable Products
43.6511%
1553Pasta, homemade, made with egg, cooked
Cereal Grains and Pasta
4311%
1554Wheat, durum
Cereal Grains and Pasta
4311%
1555Fast foods, cheeseburger; double, regular patty; with condiments
Fast Foods
4311%
1556French toast, prepared from recipe, made with low fat (2%) milk
Baked Products
4311%
1557Mangos, raw
Fruits and Fruit Juices
4311%
1558Sweet rolls, cheese
Baked Products
4311%
1559TACO BELL, Taco Salad
Fast Foods
4311%
1560Cabbage, napa, cooked
Vegetables and Vegetable Products
4311%

1531–1560 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