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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
241Egg, yolk, dried
Dairy and Egg Products
20952%
242Cornmeal, degermed, enriched, yellow
Cereal Grains and Pasta
20952%
243Cornmeal, degermed, enriched, white
Cereal Grains and Pasta
20952%
244Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch
Breakfast Cereals
20852%
245Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt
Legumes and Legume Products
20852%
246Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt
Legumes and Legume Products
20852%
247Beans, cranberry (roman), mature seeds, cooked, boiled, with salt
Legumes and Legume Products
20752%
248Beans, cranberry (roman), mature seeds, cooked, boiled, without salt
Legumes and Legume Products
20752%
249Cereals, QUAKER, hominy grits, white, quick, dry
Breakfast Cereals
20551%
250Soybeans, mature seeds, dry roasted
Legumes and Legume Products
20551%
251Cereals, QUAKER, hominy grits, white, regular, dry
Breakfast Cereals
20551%
252Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon
Breakfast Cereals
20551%
253Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry
Breakfast Cereals
20551%
254Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread
Breakfast Cereals
20451%
255Lentils, pink or red, raw
Legumes and Legume Products
20451%
256Macaroni and cheese dinner with dry sauce mix, boxed, uncooked
Meals, Entrees, and Side Dishes
20451%
257Macaroni or noodles with cheese, microwaveable, unprepared
Meals, Entrees, and Side Dishes
20451%
258Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour
Snacks
20050%
259Beverages, ABBOTT, EAS whey protein powder
Beverages
20050%
260Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY
Breakfast Cereals
20050%
261Candies, MARS SNACKFOOD US, COCOAVIA Crispy Chocolate Bar
Sweets
20050%
262Protein supplement, milk based, Muscle Milk, powder
Dairy and Egg Products
20050%
263Meat extender
Legumes and Legume Products
19850%
264Wheat flour, white, all-purpose, self-rising, enriched
Cereal Grains and Pasta
19649%
265Seaweed, wakame, raw
Vegetables and Vegetable Products
19649%
266Spinach, raw
Vegetables and Vegetable Products
19449%
267Parsley, freeze-dried
Vegetables and Vegetable Products
19449%
268Turnip greens, raw
Vegetables and Vegetable Products
19449%
269Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran
Breakfast Cereals
19348%
270Egg, whole, dried, stabilized, glucose reduced
Dairy and Egg Products
19348%

241–270 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