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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
3121Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, all grades, raw
Beef Products
133%
3122Macaroni and Cheese, canned entree
Meals, Entrees, and Side Dishes
133%
3123Fish, whiting, mixed species, raw
Finfish and Shellfish Products
133%
3124Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, all grades, raw
Beef Products
133%
3125Potato salad with egg
Meals, Entrees, and Side Dishes
133%
3126Dandelion greens, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
133%
3127Spices, ginger, ground
Spices and Herbs
133%
3128Beef, round, bottom round, roast, separable lean only, trimmed to 1/8" fat, all grades, raw
Beef Products
133%
3129Dandelion greens, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
133%
3130Snacks, tortilla chips, nacho cheese
Snacks
133%
3131Tomatoes, red, ripe, cooked, with salt
Vegetables and Vegetable Products
133%
3132Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, select, raw
Beef Products
133%
3133Veal, cubed for stew (leg and shoulder), separable lean only, raw
Lamb, Veal, and Game Products
133%
3134Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, select, raw
Beef Products
133%
3135Veal, breast, plate half, boneless, separable lean and fat, cooked, braised
Lamb, Veal, and Game Products
133%
3136Tomatoes, red, ripe, cooked
Vegetables and Vegetable Products
133%
3137Veal, sirloin, separable lean and fat, raw
Lamb, Veal, and Game Products
133%
3138Beef, short loin, top loin steak, separable lean only, trimmed to 1/8" fat, all grades, raw
Beef Products
133%
3139BANQUET, Salisbury Steak With Gravy, family size, frozen, unprepared
Meals, Entrees, and Side Dishes
133%
3140Fish, trout, mixed species, raw
Finfish and Shellfish Products
133%
3141Veal, composite of trimmed retail cuts, separable lean only, raw
Lamb, Veal, and Game Products
133%
3142Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, select, raw
Beef Products
133%
3143Onions, frozen, whole, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
133%
3144Dock, raw
Vegetables and Vegetable Products
133%
3145Veal, shoulder, whole (arm and blade), separable lean only, cooked, roasted
Lamb, Veal, and Game Products
133%
3146Veal, composite of trimmed retail cuts, separable lean and fat, raw
Lamb, Veal, and Game Products
133%
3147Beef, flank, steak, separable lean only, trimmed to 0" fat, select, raw
Beef Products
133%
3148Turkey, all classes, gizzard, cooked, simmered
Poultry Products
133%
3149Veal, rib, separable lean only, raw
Lamb, Veal, and Game Products
133%
3150Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw
Beef Products
133%

3121–3150 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