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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
2941Pie, coconut cream, prepared from mix, no-bake type
Baked Products
154%
2942Game meat, beefalo, composite of cuts, raw
Lamb, Veal, and Game Products
154%
2943Desserts, mousse, chocolate, prepared-from-recipe
Sweets
154%
2944Tofu, raw, regular, prepared with calcium sulfate
Legumes and Legume Products
154%
2945Fish, trout, mixed species, cooked, dry heat
Finfish and Shellfish Products
154%
2946Nuts, pecans, oil roasted, with salt added
Nut and Seed Products
154%
2947Veal, shank (fore and hind), separable lean and fat, raw
Lamb, Veal, and Game Products
154%
2948Rutabagas, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
154%
2949Fish, croaker, Atlantic, raw
Finfish and Shellfish Products
154%
2950Veal, sirloin, separable lean and fat, cooked, braised
Lamb, Veal, and Game Products
154%
2951Tamales (Navajo)
Other
154%
2952Fish, salmon, king (chinook), raw (Alaska Native)
Other
154%
2953Onions, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
154%
2954Veal, shoulder, arm, separable lean and fat, raw
Lamb, Veal, and Game Products
154%
2955Strawberries, frozen, sweetened, sliced
Fruits and Fruit Juices
154%
2956Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted
Lamb, Veal, and Game Products
154%
2957Rice and Wheat cereal bar
Snacks
154%
2958New Zealand spinach, raw
Vegetables and Vegetable Products
154%
2959Salsify, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
154%
2960Babyfood, dinner, chicken noodle, junior
Baby Foods
154%
2961Veal, shoulder, whole (arm and blade), separable lean and fat, cooked, braised
Lamb, Veal, and Game Products
154%
2962Fish, salmon, pink, canned, total can contents
Finfish and Shellfish Products
154%
2963Beans, snap, yellow, frozen, all styles, unprepared
Vegetables and Vegetable Products
154%
2964Fish, pike, northern, raw
Finfish and Shellfish Products
154%
2965Beet greens, raw
Vegetables and Vegetable Products
154%
2966Restaurant, family style, french fries
Restaurant Foods
154%
2967Candies, M&M MARS Pretzel Chocolate Candies
Sweets
154%
2968Candies, MARS SNACKFOOD US, TWIX Peanut Butter Cookie Bars
Sweets
154%
2969Sauce, oyster, ready-to-serve
Soups, Sauces, and Gravies
154%
2970Fish, haddock, smoked
Finfish and Shellfish Products
154%

2941–2970 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