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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
2431Snacks, rice cracker brown rice, plain
Snacks
215%
2432Pie, pumpkin, prepared from recipe
Baked Products
215%
2433Pie, Dutch Apple, Commercially Prepared
Baked Products
215%
2434Chili con carne with beans, canned entree
Meals, Entrees, and Side Dishes
215%
2435Veal, variety meats and by-products, kidneys, cooked, braised
Lamb, Veal, and Game Products
215%
2436Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted
Lamb, Veal, and Game Products
215%
2437Cheese, gouda
Dairy and Egg Products
215%
2438Squash, summer, scallop, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
215%
2439Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, braised
Lamb, Veal, and Game Products
215%
2440Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, braised
Lamb, Veal, and Game Products
215%
2441Dip, FRITO'S, bean, original flavor
Soups, Sauces, and Gravies
215%
2442Poi
Vegetables and Vegetable Products
215%
2443Snacks, granola bars, soft, uncoated, raisin
Snacks
215%
2444Vegetable juice cocktail, low sodium, canned
Vegetables and Vegetable Products
215%
2445Cheese, cheddar
Dairy and Egg Products
215%
2446Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled
Lamb, Veal, and Game Products
215%
2447Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, braised
Lamb, Veal, and Game Products
215%
2448Ravioli, meat-filled, with tomato sauce or meat sauce, canned
Meals, Entrees, and Side Dishes
215%
2449Dip, bean, original flavor
Soups, Sauces, and Gravies
215%
2450Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)
Cereal Grains and Pasta
215%
2451Rutabagas, raw
Vegetables and Vegetable Products
215%
2452Raspberries, raw
Fruits and Fruit Juices
215%
2453McDONALD'S, FILET-O-FISH
Fast Foods
215%
2454Soup, bouillon cubes and granules, low sodium, dry
Soups, Sauces, and Gravies
215%
2455Fast Foods, Fried Chicken, Breast, meat and skin and breading
Fast Foods
215%
2456Tomato and vegetable juice, low sodium
Vegetables and Vegetable Products
215%
2457Mushrooms, maitake, raw
Vegetables and Vegetable Products
215%
2458Snacks, tortilla chips, taco-flavor
Snacks
215%
2459Tempeh, cooked
Legumes and Legume Products
215%
2460Melons, cantaloupe, raw
Fruits and Fruit Juices
215%

2431–2460 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