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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
271Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal
Breakfast Cereals
19248%
272Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch
Breakfast Cereals
19248%
273Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size
Breakfast Cereals
19248%
274Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry
Breakfast Cereals
19148%
275Asparagus, frozen, unprepared
Vegetables and Vegetable Products
19148%
276Cereals, oats, instant, fortified, with cinnamon and spice, dry
Breakfast Cereals
19148%
277Babyfood, cereal, high protein, with apple and orange, dry
Baby Foods
19048%
278Rice and vermicelli mix, beef flavor, unprepared
Meals, Entrees, and Side Dishes
18947%
279Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry
Vegetables and Vegetable Products
18847%
280Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry
Breakfast Cereals
18747%
281Cowpeas (blackeyes), immature seeds, frozen, unprepared
Vegetables and Vegetable Products
18747%
282Garlic bread, frozen
Baked Products
18647%
283Wheat flour, white, cake, enriched
Cereal Grains and Pasta
18647%
284Quinoa, uncooked
Cereal Grains and Pasta
18446%
285Formulated Bar, SOUTH BEACH protein bar
Snacks
18446%
286Rolls, dinner, egg
Baked Products
18446%
287Wheat flour, white, bread, enriched
Cereal Grains and Pasta
18346%
288Fast foods, french toast sticks
Fast Foods
18346%
289Wheat flour, white, all-purpose, enriched, bleached
Cereal Grains and Pasta
18346%
290Wheat flour, white, all-purpose, enriched, calcium-fortified
Cereal Grains and Pasta
18346%
291Wheat flour, white, all-purpose, enriched, unbleached
Cereal Grains and Pasta
18346%
292Semolina, enriched
Cereal Grains and Pasta
18346%
293Asparagus, green, raw
Vegetables and Vegetable Products
182.546%
294Cereals ready-to-eat, POST SELECTS Blueberry Morning
Breakfast Cereals
18246%
295Candies, MARS SNACKFOOD US, COCOAVIA Blueberry and Almond Chocolate Bar
Sweets
18246%
296Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan
Breakfast Cereals
18246%
297Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Almond Snack Bar
Snacks
18246%
298Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits
Breakfast Cereals
18246%
299Seaweed, irishmoss, raw
Vegetables and Vegetable Products
18246%
300Lentils, mature seeds, cooked, boiled, without salt
Legumes and Legume Products
18145%

271–300 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