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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
2281Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt
Vegetables and Vegetable Products
246%
2282Cabbage, red, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
246%
2283Squash, summer, zucchini, includes skin, raw
Vegetables and Vegetable Products
246%
2284Beans, snap, green, canned, regular pack, drained solids
Vegetables and Vegetable Products
246%
2285Jackfruit, raw
Fruits and Fruit Juices
246%
2286Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt
Vegetables and Vegetable Products
246%
2287Sauerkraut, canned, solids and liquids
Vegetables and Vegetable Products
246%
2288Pretzels, soft, unsalted
Snacks
246%
2289Babyfood, vegetables, green beans, strained
Baby Foods
246%
2290Squash, winter, all varieties, raw
Vegetables and Vegetable Products
246%
2291Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, raw
Lamb, Veal, and Game Products
246%
2292Spices, pumpkin pie spice
Spices and Herbs
246%
2293Crackers, matzo, egg
Baked Products
246%
2294Macaroni and cheese loaf, chicken, pork and beef
Sausages and Luncheon Meats
246%
2295Peas, green, canned, regular pack, solids and liquids
Vegetables and Vegetable Products
246%
2296Mollusks, octopus, common, cooked, moist heat
Finfish and Shellfish Products
246%
2297Babyfood, juice, orange and banana
Baby Foods
246%
2298Soup, bean with frankfurters, canned, condensed
Soups, Sauces, and Gravies
246%
2299Beans, baked, canned, no salt added
Legumes and Legume Products
246%
2300Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, raw
Lamb, Veal, and Game Products
246%
2301Fish, fish sticks, frozen, prepared
Finfish and Shellfish Products
246%
2302Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron
Baby Foods
246%
2303Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone
Finfish and Shellfish Products
246%
2304Turkey, stuffing, mashed potatoes w/gravy, assorted vegetables, frozen, microwaved
Meals, Entrees, and Side Dishes
246%
2305Chicken, roasting, meat and skin and giblets and neck, cooked, roasted
Poultry Products
236%
2306DENNY'S, hash browns
Restaurant Foods
236%
2307Cherimoya, raw
Fruits and Fruit Juices
236%
2308Drumstick leaves, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
236%
2309Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled
Lamb, Veal, and Game Products
236%
2310Beans, snap, green, frozen, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
236%

2281–2310 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