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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
301Lentils, mature seeds, cooked, boiled, without salt
Legumes and Legume Products
18145%
302Spices, bay leaf
Spices and Herbs
18045%
303Seaweed, kelp, raw
Vegetables and Vegetable Products
18045%
304Spices, parsley, dried
Spices and Herbs
18045%
305Mollusks, conch, baked or broiled
Finfish and Shellfish Products
17945%
306Babyfood, cereal, barley, dry fortified
Baby Foods
17945%
307Cereals, QUAKER, Instant Grits, Country Bacon flavor, dry
Breakfast Cereals
17845%
308Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry
Breakfast Cereals
17845%
309Chrysanthemum, garland, raw
Vegetables and Vegetable Products
17744%
310Pasta, fresh-refrigerated, spinach, as purchased
Cereal Grains and Pasta
17744%
311Chrysanthemum leaves, raw
Vegetables and Vegetable Products
17744%
312Soy protein isolate
Legumes and Legume Products
17644%
313Pasta, fresh-refrigerated, plain, as purchased
Cereal Grains and Pasta
17644%
314Soy protein isolate, potassium type
Legumes and Legume Products
17644%
315Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry
Breakfast Cereals
17644%
316Cereals, QUAKER, corn grits, instant, plain, dry
Breakfast Cereals
17644%
317Bread, stuffing, cornbread, dry mix
Baked Products
17544%
318Rice mix, cheese flavor, dry mix, unprepared
Meals, Entrees, and Side Dishes
17544%
319Egg, yolk, raw, frozen, sugared, pasteurized
Dairy and Egg Products
17444%
320Pigeonpeas, immature seeds, raw
Vegetables and Vegetable Products
17343%
321Ice cream cones, cake or wafer-type
Baked Products
17343%
322Cereals, QUAKER, Instant Grits Product with American Cheese Flavor, dry
Breakfast Cereals
17343%
323Beans, pinto, mature seeds, cooked, boiled, with salt
Legumes and Legume Products
17243%
324Beans, pinto, mature seeds, cooked, boiled, without salt
Legumes and Legume Products
17243%
325Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
Legumes and Legume Products
17243%
326Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt
Legumes and Legume Products
17243%
327Soybeans, mature seeds, sprouted, raw
Vegetables and Vegetable Products
17243%
328Snacks, pretzels, hard, plain, made with enriched flour, unsalted
Snacks
17143%
329Cereals, QUAKER, Instant Grits, Butter flavor, dry
Breakfast Cereals
17143%
330Cereals, corn grits, white, regular and quick, enriched, dry
Breakfast Cereals
17143%

301–330 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