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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
2881Soy milk, sweetened, plain, refrigerated
Legumes and Legume Products
15.814%
2882DENNY'S, french fries
Restaurant Foods
154%
2883Babyfood, vegetables, carrots, strained
Baby Foods
154%
2884Veal, loin, separable lean and fat, cooked, roasted
Lamb, Veal, and Game Products
154%
2885Tomatoes, red, ripe, raw, year round average
Vegetables and Vegetable Products
154%
2886Fish, drum, freshwater, raw
Finfish and Shellfish Products
154%
2887Babyfood, dinner, chicken noodle, junior
Baby Foods
154%
2888Beans, baked, canned, with pork and tomato sauce
Legumes and Legume Products
154%
2889Soup, minestrone, canned, prepared with equal volume water
Soups, Sauces, and Gravies
154%
2890Peas, green, split, mature seeds, raw
Legumes and Legume Products
154%
2891Rutabagas, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
154%
2892Dates, medjool
Fruits and Fruit Juices
154%
2893Chicken, broilers or fryers, back, meat and skin, cooked, fried, flour
Poultry Products
154%
2894Nuts, pecans, oil roasted, without salt added
Nut and Seed Products
154%
2895Salsify, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
154%
2896Fish, salmon, pink, canned, without salt, solids with bone and liquid
Finfish and Shellfish Products
154%
2897Game meat, bison, ground, cooked, pan-broiled
Lamb, Veal, and Game Products
154%
2898Strawberries, frozen, sweetened, sliced
Fruits and Fruit Juices
154%
2899Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola
Breakfast Cereals
154%
2900Frog legs, raw
Finfish and Shellfish Products
154%
2901Fish, whiting, mixed species, cooked, dry heat
Finfish and Shellfish Products
154%
2902Fish, salmon, pink, canned, total can contents
Finfish and Shellfish Products
154%
2903Lamb, rib, separable lean and fat, trimmed to 1/8" fat, choice, raw
Lamb, Veal, and Game Products
154%
2904Fish, sablefish, raw
Finfish and Shellfish Products
154%
2905Plantains, green, fried
Fruits and Fruit Juices
154%
2906Fish, sunfish, pumpkin seed, raw
Finfish and Shellfish Products
154%
2907Fish, shark, mixed species, cooked, batter-dipped and fried
Finfish and Shellfish Products
154%
2908Snacks, popcorn, microwave, regular (butter) flavor, made with partially hydrogenated oil
Snacks
154%
2909Onions, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
154%
2910Fish, cisco, raw
Finfish and Shellfish Products
154%

2881–2910 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