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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
181Chicken, broilers or fryers, giblets, cooked, simmered
Poultry Products
25764%
182Rice, white, long-grain, parboiled, enriched, dry
Cereal Grains and Pasta
25764%
183Beef, variety meats and by-products, liver, cooked, braised
Beef Products
25363%
184Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry
Breakfast Cereals
25163%
185Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified
Baby Foods
25063%
186Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber
Breakfast Cereals
24962%
187Peanut flour, defatted
Legumes and Legume Products
24862%
188Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry
Breakfast Cereals
24762%
189Babyfood, cereal, oatmeal, dry fortified
Baby Foods
24762%
190Peanuts, valencia, raw
Legumes and Legume Products
24662%
191Noodles, egg, spinach, enriched, dry
Cereal Grains and Pasta
24561%
192Seeds, cottonseed meal, partially defatted (glandless)
Nut and Seed Products
24261%
193Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares
Snacks
24160%
194Snacks, soy chips or crisps, salted
Snacks
24060%
195Peanuts, spanish, raw
Legumes and Legume Products
24060%
196Peanuts, all types, raw
Legumes and Legume Products
24060%
197Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry
Breakfast Cereals
23960%
198Peanuts, virginia, raw
Legumes and Legume Products
23960%
199Seeds, sunflower seed kernels, toasted, without salt
Nut and Seed Products
23860%
200Seeds, sunflower seed kernels, toasted, with salt added
Nut and Seed Products
23860%
201Seeds, sunflower seed kernels from shell, dry roasted, with salt added
Nut and Seed Products
23759%
202Pasta, dry, enriched
Cereal Grains and Pasta
23759%
203Seeds, sunflower seed kernels, dry roasted, with salt added
Nut and Seed Products
23759%
204Seeds, sunflower seed kernels, dry roasted, without salt
Nut and Seed Products
23759%
205Seeds, sunflower seed butter, without salt
Nut and Seed Products
23759%
206Spices, oregano, dried
Spices and Herbs
23759%
207Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program)
Nut and Seed Products
23759%
208Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar
Breakfast Cereals
23559%
209Babyfood, oatmeal cereal with fruit, dry, instant, toddler fortified
Baby Foods
23459%
210Seeds, sunflower seed kernels, oil roasted, with salt added
Nut and Seed Products
23459%

181–210 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