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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
2401Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)
Baked Products
226%
2402Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated
Vegetables and Vegetable Products
226%
2403Babyfood, cereal, oatmeal, with applesauce and bananas, junior, fortified
Baby Foods
226%
2404Cardoon, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
226%
2405Sweet potato, frozen, cooked, baked, with salt
Vegetables and Vegetable Products
226%
2406Plantains, yellow, raw
Fruits and Fruit Juices
226%
2407Tofu, hard, prepared with nigari
Legumes and Legume Products
226%
2408Fast foods, hamburger; single, regular patty; double decker bun with condiments and special sauce
Fast Foods
226%
2409Lamb, foreshank, separable lean only, trimmed to 1/4" fat, choice, raw
Lamb, Veal, and Game Products
226%
2410CARRABBA'S ITALIAN GRILL, chicken parmesan without cavatappi pasta
Restaurant Foods
226%
2411Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt
Vegetables and Vegetable Products
226%
2412Snacks, rice cakes, brown rice, plain, unsalted
Snacks
215%
2413Babyfood, fruit, peaches, strained
Baby Foods
215%
2414Candies, carob, unsweetened
Sweets
215%
2415Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, braised
Lamb, Veal, and Game Products
215%
2416Poi
Vegetables and Vegetable Products
215%
2417Lamb, leg, shank half, separable lean and fat, trimmed to 1/8" fat, choice, raw
Lamb, Veal, and Game Products
215%
2418Lamb, shoulder, blade, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted
Lamb, Veal, and Game Products
215%
2419Cheese, cheddar
Dairy and Egg Products
215%
2420Raspberries, raw
Fruits and Fruit Juices
215%
2421Dip, FRITO'S, bean, original flavor
Soups, Sauces, and Gravies
215%
2422Vegetable juice cocktail, low sodium, canned
Vegetables and Vegetable Products
215%
2423Lamb, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled
Lamb, Veal, and Game Products
215%
2424Snacks, rice cakes, brown rice, buckwheat, unsalted
Snacks
215%
2425Duck, wild, meat and skin, raw
Poultry Products
215%
2426Fast Foods, Fried Chicken, Drumstick, meat and skin with breading
Fast Foods
215%
2427Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow
Snacks
215%
2428Sweet potato, frozen, unprepared (Includes foods for USDA's Food Distribution Program)
Vegetables and Vegetable Products
215%
2429Ravioli, meat-filled, with tomato sauce or meat sauce, canned
Meals, Entrees, and Side Dishes
215%
2430Onions, frozen, whole, unprepared
Vegetables and Vegetable Products
215%

2401–2430 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