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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
2701Beans, snap, yellow, canned, regular pack, solids and liquids
Vegetables and Vegetable Products
185%
2702Game meat, bison, ribeye, separable lean only, 1" steak, cooked, broiled
Lamb, Veal, and Game Products
185%
2703Teff, cooked
Cereal Grains and Pasta
185%
2704Soy sauce made from soy (tamari)
Legumes and Legume Products
185%
2705Cheese, monterey
Dairy and Egg Products
185%
2706Chicken, broilers or fryers, wing, meat and skin, cooked, fried, batter
Poultry Products
185%
2707Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid
Fruits and Fruit Juices
185%
2708Cheese, caraway
Dairy and Egg Products
185%
2709Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor
Snacks
185%
2710Lamb, ground, raw
Lamb, Veal, and Game Products
185%
2711Beans, snap, green, canned, no salt added, solids and liquids
Vegetables and Vegetable Products
185%
2712Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS
Fruits and Fruit Juices
174%
2713Babyfood, cereal, mixed, with bananas, dry
Baby Foods
174%
2714Fish, pompano, florida, cooked, dry heat
Finfish and Shellfish Products
174%
2715Vitasoy USA, Vitasoy Organic Classic Original Soymilk
Legumes and Legume Products
174%
2716Fish, pike, walleye, cooked, dry heat
Finfish and Shellfish Products
174%
2717Cookies, chocolate cream covered biscuit sticks
Baked Products
174%
2718Babyfood, carrots and beef, strained
Baby Foods
174%
2719Snacks, popcorn, oil-popped, white popcorn, salt added
Snacks
174%
2720Fish, pike, northern, cooked, dry heat
Finfish and Shellfish Products
174%
2721Fish, sablefish, cooked, dry heat
Finfish and Shellfish Products
174%
2722Sauce, cocktail, ready-to-serve
Soups, Sauces, and Gravies
174%
2723Fish, whitefish, mixed species, cooked, dry heat
Finfish and Shellfish Products
174%
2724Babyfood, vegetables, corn, creamed, strained
Baby Foods
174%
2725Fish, eel, mixed species, cooked, dry heat
Finfish and Shellfish Products
174%
2726Fish, sturgeon, mixed species, cooked, dry heat
Finfish and Shellfish Products
174%
2727Lamb, loin, separable lean and fat, trimmed to 1/4" fat, choice, raw
Lamb, Veal, and Game Products
174%
2728Lamb, leg, sirloin half, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted
Lamb, Veal, and Game Products
174%
2729Onions, frozen, chopped, unprepared
Vegetables and Vegetable Products
174%
2730Fish, sheepshead, cooked, dry heat
Finfish and Shellfish Products
174%

2701–2730 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