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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
1981Squash, summer, scallop, raw
Vegetables and Vegetable Products
308%
1982Oranges, raw, all commercial varieties
Fruits and Fruit Juices
308%
1983Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt
Breakfast Cereals
308%
1984Fruit juice smoothie, ODWALLA, strawberry banana
Fruits and Fruit Juices
308%
1985Broccoli, frozen, spears, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
308%
1986Fish, salmon, chinook, raw
Finfish and Shellfish Products
308%
1987Fast foods, potato, french fried in vegetable oil
Fast Foods
308%
1988Drumstick pods, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
308%
1989Rolls, dinner, whole-wheat
Baked Products
308%
1990Muffins, wheat bran, toaster-type with raisins, toasted
Baked Products
308%
1991Beets, canned, drained solids
Vegetables and Vegetable Products
308%
1992OLIVE GARDEN, spaghetti with meat sauce
Restaurant Foods
308%
1993CARRABBA'S ITALIAN GRILL, spaghetti with meat sauce
Restaurant Foods
308%
1994Cornmeal, degermed, unenriched, yellow
Cereal Grains and Pasta
308%
1995Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size
Breakfast Cereals
308%
1996Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate.
Beverages
308%
1997Cereals ready-to-eat, MOM'S BEST, Honey Nut TOASTY O'S
Breakfast Cereals
308%
1998Oranges, raw, with peel
Fruits and Fruit Juices
308%
1999Drumstick pods, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
308%
2000Buckwheat
Cereal Grains and Pasta
308%
2001Liver sausage, liverwurst, pork
Sausages and Luncheon Meats
308%
2002Restaurant, Italian, spaghetti with meat sauce
Restaurant Foods
308%
2003Fast foods, crispy chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise
Fast Foods
308%
2004Fish, catfish, channel, cooked, breaded and fried
Finfish and Shellfish Products
308%
2005Oats, whole grain, steel cut
Cereal Grains and Pasta
29.998%
2006Orange juice, no pulp, not fortified, from concentrate, refrigerated
Fruits and Fruit Juices
29.858%
2007Watermelon, seedless, rind only, raw
Fruits and Fruit Juices
29.687%
2008Mushroom, lion's mane
Vegetables and Vegetable Products
29.587%
2009Mushroom, lion's mane
Vegetables and Vegetable Products
29.587%
2010Chicken, broilers or fryers, meat and skin and giblets and neck, roasted
Poultry Products
297%

1981–2010 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