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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
2521Fish, salmon, chum, canned, drained solids with bone
Finfish and Shellfish Products
205%
2522Corn, sweet, white, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
205%
2523Eggplant, pickled
Vegetables and Vegetable Products
205%
2524Peas and onions, frozen, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
205%
2525Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, choice, raw
Lamb, Veal, and Game Products
205%
2526Cheese, Mexican, blend, reduced fat
Dairy and Egg Products
205%
2527Tomato juice, canned, with salt added
Vegetables and Vegetable Products
205%
2528Fish, sturgeon, mixed species, smoked
Finfish and Shellfish Products
205%
2529Squash, winter, all varieties, cooked, baked, without salt
Vegetables and Vegetable Products
205%
2530Ravioli, cheese-filled, canned
Meals, Entrees, and Side Dishes
205%
2531Couscous, dry
Cereal Grains and Pasta
205%
2532Lemon juice, raw
Fruits and Fruit Juices
205%
2533Fish, sablefish, smoked
Finfish and Shellfish Products
205%
2534Lamb, leg, shank half, separable lean and fat, trimmed to 1/4" fat, choice, raw
Lamb, Veal, and Game Products
205%
2535Babyfood, juice, orange and apricot
Baby Foods
205%
2536Soy milk, unsweetened, plain, shelf stable
Legumes and Legume Products
19.695%
2537Soy milk, unsweetened, plain, shelf stable
Legumes and Legume Products
19.695%
2538Grapefruit juice, red, not fortified, not from concentrate, refrigerated
Fruits and Fruit Juices
19.025%
2539Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), liquid concentrate, with ARA and DHA
Baby Foods
195%
2540Lamb, loin, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled
Lamb, Veal, and Game Products
195%
2541Snacks, rice cakes, brown rice, corn
Snacks
195%
2542Baking chocolate, unsweetened, liquid
Sweets
195%
2543Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Legumes and Legume Products
195%
2544Fish, trout, rainbow, wild, cooked, dry heat
Finfish and Shellfish Products
195%
2545Lamb, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, choice, raw
Lamb, Veal, and Game Products
195%
2546Orange juice, chilled, includes from concentrate, with added calcium and vitamins A, D, E
Fruits and Fruit Juices
195%
2547Barley, hulled
Cereal Grains and Pasta
195%
2548Lamb, ground, cooked, broiled
Lamb, Veal, and Game Products
195%
2549Lamb, leg, sirloin half, separable lean and fat, trimmed to 1/8" fat, choice, raw
Lamb, Veal, and Game Products
195%
2550Taro, cooked, without salt
Vegetables and Vegetable Products
195%

2521–2550 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