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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
3181Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, choice, raw
Beef Products
133%
3182Emu, fan fillet, raw
Poultry Products
133%
3183Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, all grades, raw
Beef Products
133%
3184Soup, wonton, Chinese restaurant
Soups, Sauces, and Gravies
133%
3185Duck, domesticated, meat and skin, raw
Poultry Products
133%
3186Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, all grades, raw
Beef Products
133%
3187Lamb, variety meats and by-products, pancreas, raw
Lamb, Veal, and Game Products
133%
3188BURGER KING, Hash Brown Rounds
Fast Foods
133%
3189Fish, salmon, coho, farmed, raw
Finfish and Shellfish Products
133%
3190Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, choice, raw
Beef Products
133%
3191Spices, ginger, ground
Spices and Herbs
133%
3192Lotus root, raw
Vegetables and Vegetable Products
133%
3193Onions, frozen, chopped, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
133%
3194Squash, spaghetti, peeled, seeded, raw
Vegetables and Vegetable Products
12.73%
3195Candies, fudge, vanilla with nuts
Sweets
123%
3196Potatoes, microwaved, cooked in skin, flesh, with salt
Vegetables and Vegetable Products
123%
3197Fish, halibut, Atlantic and Pacific, raw
Finfish and Shellfish Products
123%
3198Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, select, cooked, braised
Beef Products
123%
3199Soup, bean with ham, canned, chunky, ready-to-serve
Soups, Sauces, and Gravies
123%
3200Candies, NESTLE, BABY RUTH Bar
Sweets
123%
3201Yogurt, frozen, flavors not chocolate, nonfat milk, with low-calorie sweetener
Dairy and Egg Products
123%
3202Gravy, mushroom, canned
Soups, Sauces, and Gravies
123%
3203Spaghetti, spinach, cooked
Cereal Grains and Pasta
123%
3204Grapefruit juice, pink or red, with added calcium
Fruits and Fruit Juices
123%
3205Mountain yam, hawaii, cooked, steamed, without salt
Vegetables and Vegetable Products
123%
3206Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, all grades, raw
Beef Products
123%
3207Beef, ground, 75% lean meat / 25% fat, crumbles, cooked, pan-browned
Beef Products
123%
3208Yambean (jicama), raw
Vegetables and Vegetable Products
123%
3209Chicken, wing, frozen, glazed, barbecue flavored, heated (microwave)
Poultry Products
123%
3210Mustard greens, raw
Vegetables and Vegetable Products
123%

3181–3210 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