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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
1861Blueberries, wild, raw (Alaska Native)
Other
338%
1862Whey, acid, dried
Dairy and Egg Products
338%
1863Chicken, broilers or fryers, skin only, cooked, fried, flour
Poultry Products
338%
1864Beverages, Protein powder whey based
Beverages
338%
1865Bread, salvadoran sweet cheese (quesadilla salvadorena)
Baked Products
338%
1866Beans, liquid from stewed kidney beans
Legumes and Legume Products
338%
1867Succotash, (corn and limas), cooked, boiled, drained, with salt
Vegetables and Vegetable Products
338%
1868Rye flour, dark
Cereal Grains and Pasta
338%
1869Onion rings, breaded, par fried, frozen, prepared, heated in oven
Vegetables and Vegetable Products
338%
1870Nuts, ginkgo nuts, canned
Nut and Seed Products
338%
1871Cookies, chocolate chip, prepared from recipe, made with butter
Baked Products
338%
1872Beans, snap, green, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
338%
1873Kiwifruit (kiwi), green, peeled, raw
Fruits and Fruit Juices
32.858%
1874Mushrooms, shiitake
Vegetables and Vegetable Products
32.138%
1875Mushrooms, shiitake
Vegetables and Vegetable Products
32.138%
1876Oats, whole grain, rolled, old fashioned
Cereal Grains and Pasta
32.038%
1877Cornmeal, white (Navajo)
Other
328%
1878Cereals ready-to-eat, wheat, puffed, fortified
Breakfast Cereals
328%
1879Cereals, QUAKER, Quick Oats, Dry
Breakfast Cereals
328%
1880Cheese, feta
Dairy and Egg Products
328%
1881Cocoa, dry powder, unsweetened, processed with alkali
Sweets
328%
1882Soup, beef broth, cubed, dry
Soups, Sauces, and Gravies
328%
1883Beans, snap, yellow, canned, no salt added, drained solids
Vegetables and Vegetable Products
328%
1884Nuts, almonds, honey roasted, unblanched
Nut and Seed Products
328%
1885Sweet Potatoes, french fried, frozen as packaged, salt added in processing
Vegetables and Vegetable Products
328%
1886Cereals, QUAKER, Instant Oatmeal Organic, Regular
Breakfast Cereals
328%
1887Soup, chicken broth cubes, dry
Soups, Sauces, and Gravies
328%
1888Soymilk (All flavors), enhanced
Legumes and Legume Products
328%
1889CARRABBA'S ITALIAN GRILL, spaghetti with pomodoro sauce
Restaurant Foods
328%
1890Cereals, oats, instant, fortified, plain, dry
Breakfast Cereals
328%

1861–1890 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