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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
2311Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled
Lamb, Veal, and Game Products
236%
2312Onions, sweet, raw
Vegetables and Vegetable Products
236%
2313Corn, sweet, yellow, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
236%
2314Lamb, composite of trimmed retail cuts, separable lean only, trimmed to 1/4" fat, choice, cooked
Lamb, Veal, and Game Products
236%
2315Flour, wheat, all-purpose, unenriched, unbleached
Cereal Grains and Pasta
236%
2316Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, broiled
Lamb, Veal, and Game Products
236%
2317Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated
Vegetables and Vegetable Products
236%
2318Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program)
Cereal Grains and Pasta
236%
2319Nuts, coconut cream, raw (liquid expressed from grated meat)
Nut and Seed Products
236%
2320Feijoa, raw
Fruits and Fruit Juices
236%
2321Hyacinth beans, mature seeds, raw
Legumes and Legume Products
236%
2322Potato puffs, frozen, oven-heated
Vegetables and Vegetable Products
236%
2323Peppers, hot chili, green, raw
Vegetables and Vegetable Products
236%
2324Burdock root, raw
Vegetables and Vegetable Products
236%
2325Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, raw
Lamb, Veal, and Game Products
236%
2326Beans, snap, green, frozen, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
236%
2327Lamb, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, raw
Lamb, Veal, and Game Products
236%
2328Chili with beans, canned
Legumes and Legume Products
236%
2329Restaurant, family style, hash browns
Restaurant Foods
236%
2330Beans, snap, yellow, frozen, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
236%
2331Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, raw
Lamb, Veal, and Game Products
236%
2332Capers, canned
Spices and Herbs
236%
2333Chicken, roasting, meat and skin and giblets and neck, cooked, roasted
Poultry Products
236%
2334Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, raw
Lamb, Veal, and Game Products
236%
2335Pie, mince, prepared from recipe
Baked Products
236%
2336Barley, pearled, raw
Cereal Grains and Pasta
236%
2337Yam, raw
Vegetables and Vegetable Products
236%
2338Rye flour, light
Cereal Grains and Pasta
236%
2339Snacks, granola bars, hard, plain
Snacks
236%
2340Sauce, hoisin, ready-to-serve
Soups, Sauces, and Gravies
236%

2311–2340 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