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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
2221Kiwifruit, green, raw
Fruits and Fruit Juices
256%
2222Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted
Lamb, Veal, and Game Products
256%
2223Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted
Lamb, Veal, and Game Products
256%
2224Pasta, gluten-free, corn, dry
Cereal Grains and Pasta
256%
2225Candies, NESTLE, BUTTERFINGER Crisp
Sweets
256%
2226Pie crust, refrigerated, regular, unbaked
Baked Products
256%
2227Bananas, overripe, raw
Fruits and Fruit Juices
256%
2228Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids
Legumes and Legume Products
256%
2229Nuts, cashew nuts, raw
Nut and Seed Products
256%
2230Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat
Snacks
256%
2231Restaurant, family style, coleslaw
Restaurant Foods
256%
2232Nuts, cashew nuts, oil roasted, with salt added
Nut and Seed Products
256%
2233Chicken, stewing, meat and skin, and giblets and neck, cooked, stewed
Poultry Products
256%
2234Gravy, meat or poultry, low sodium, prepared
Soups, Sauces, and Gravies
256%
2235Oranges, raw, navels
Fruits and Fruit Juices
256%
2236Pumpkin leaves, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
256%
2237Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted
Lamb, Veal, and Game Products
256%
2238Sorghum flour, whole-grain
Cereal Grains and Pasta
256%
2239Mushrooms, brown, italian, or crimini, raw
Vegetables and Vegetable Products
256%
2240Parmesan cheese topping, fat free
Dairy and Egg Products
256%
2241Corn flour, whole-grain, yellow
Cereal Grains and Pasta
256%
2242Granola bar, soft, milk chocolate coated, peanut butter
Snacks
256%
2243Blackberries, raw
Fruits and Fruit Juices
256%
2244Babyfood, cereal, mixed, with applesauce and bananas, strained
Baby Foods
256%
2245Spices, cloves, ground
Spices and Herbs
256%
2246Pumpkin leaves, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
256%
2247Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)
Finfish and Shellfish Products
246%
2248Fish, fish sticks, frozen, prepared
Finfish and Shellfish Products
246%
2249Bread, pita, white, unenriched
Baked Products
246%
2250Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS Cereal
Breakfast Cereals
246%

2221–2250 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