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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
2491Corn, sweet, white, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
205%
2492Cheese, Mexican, blend, reduced fat
Dairy and Egg Products
205%
2493Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program)
Cereal Grains and Pasta
205%
2494Sorghum grain
Cereal Grains and Pasta
205%
2495Mollusks, scallop, (bay and sea), cooked, steamed
Finfish and Shellfish Products
205%
2496Split pea soup, canned, reduced sodium, prepared with water or ready-to serve
Soups, Sauces, and Gravies
205%
2497Chicken, broilers or fryers, back, meat and skin, cooked, fried, batter
Poultry Products
205%
2498Pie, egg custard, commercially prepared
Baked Products
205%
2499Cheese, brick
Dairy and Egg Products
205%
2500Eggplant, pickled
Vegetables and Vegetable Products
205%
2501Clif Z bar
Baby Foods
205%
2502Fish, salmon, chum, canned, drained solids with bone
Finfish and Shellfish Products
205%
2503Yogurt, Greek, nonfat, strawberry, DANNON OIKOS
Dairy and Egg Products
205%
2504Snacks, taro chips
Snacks
205%
2505Tomato juice, canned, without salt added
Vegetables and Vegetable Products
205%
2506Squash, summer, all varieties, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
205%
2507Squash, winter, all varieties, cooked, baked, with salt
Vegetables and Vegetable Products
205%
2508Lemon juice, raw
Fruits and Fruit Juices
205%
2509Snacks, rice cakes, brown rice, multigrain
Snacks
205%
2510Squash, summer, all varieties, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
205%
2511Fish, sablefish, smoked
Finfish and Shellfish Products
205%
2512Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted
Lamb, Veal, and Game Products
205%
2513Cheese, cheddar, reduced fat (Includes foods for USDA's Food Distribution Program)
Dairy and Egg Products
205%
2514Peas and onions, frozen, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
205%
2515Fish, sturgeon, mixed species, smoked
Finfish and Shellfish Products
205%
2516Squash, winter, all varieties, cooked, baked, without salt
Vegetables and Vegetable Products
205%
2517Snacks, rice cakes, brown rice, multigrain, unsalted
Snacks
205%
2518Soup, lentil with ham, canned, ready-to-serve
Soups, Sauces, and Gravies
205%
2519Corn, sweet, white, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
205%
2520Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, choice, raw
Lamb, Veal, and Game Products
205%

2491–2520 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