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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
3001Beet greens, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
144%
3002Beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried
Beef Products
144%
3003Radishes, white icicle, raw
Vegetables and Vegetable Products
144%
3004Eggplant, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
144%
3005Peppers, jalapeno, canned, solids and liquids
Vegetables and Vegetable Products
144%
3006Malt beverage, includes non-alcoholic beer
Beverages
144%
3007Mollusks, squid, mixed species, cooked, fried
Finfish and Shellfish Products
144%
3008Tomato products, canned, sauce, spanish style
Vegetables and Vegetable Products
144%
3009Cornsalad, raw
Vegetables and Vegetable Products
144%
3010Gelatin desserts, dry mix, reduced calorie, with aspartame, no added sodium
Sweets
144%
3011Litchis, raw
Fruits and Fruit Juices
144%
3012Bananas, dehydrated, or banana powder
Fruits and Fruit Juices
144%
3013Fast foods, nachos, with cheese, beans, ground beef, and tomatoes
Fast Foods
144%
3014Restaurant, family style, onion rings
Restaurant Foods
144%
3015Melons, cantaloupe, raw
Fruits and Fruit Juices
144%
3016Noodles, japanese, somen, dry
Cereal Grains and Pasta
144%
3017Jackfruit, canned, syrup pack
Fruits and Fruit Juices
144%
3018Carrots, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
144%
3019ON THE BORDER, cheese enchilada
Restaurant Foods
144%
3020Cake, boston cream pie, commercially prepared
Baked Products
144%
3021Nuts, coconut milk, frozen (liquid expressed from grated meat and water)
Nut and Seed Products
144%
3022Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, select, raw
Beef Products
144%
3023Fish, salmon, coho, farmed, cooked, dry heat
Finfish and Shellfish Products
144%
3024Candies, milk chocolate, with almonds
Sweets
144%
3025Babyfood, Baby MUM MUM Rice Biscuits
Baby Foods
144%
3026Nuts, coconut milk, canned (liquid expressed from grated meat and water)
Nut and Seed Products
144%
3027APPLEBEE'S, Double Crunch Shrimp
Restaurant Foods
144%
3028Babyfood, GERBER, 3rd Foods, apple, mango and kiwi
Baby Foods
144%
3029Salad dressing, french dressing, fat-free
Fats and Oils
144%
3030Ice cream bar, covered with chocolate and nuts
Dairy and Egg Products
144%

3001–3030 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