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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
3211Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw
Beef Products
123%
3212Sauce, chili, peppers, hot, immature green, canned
Soups, Sauces, and Gravies
123%
3213Blueberries, dried, sweetened
Fruits and Fruit Juices
123%
3214Snacks, tortilla chips, plain, white corn, salted
Snacks
123%
3215Gourd, dishcloth (towelgourd), cooked, boiled, drained, without salt
Vegetables and Vegetable Products
123%
3216Emu, inside drum, raw
Poultry Products
123%
3217Beef, round, tip round, roast, separable lean only, trimmed to 0" fat, all grades, raw
Beef Products
123%
3218Squash, summer, crookneck and straightneck, frozen, unprepared
Vegetables and Vegetable Products
123%
3219Soup, tomato bisque, canned, condensed
Soups, Sauces, and Gravies
123%
3220CAMPBELL'S CHUNKY, Hearty Beef Barley Soup
Soups, Sauces, and Gravies
123%
3221Soup, onion, canned, condensed
Soups, Sauces, and Gravies
123%
3222Whey, sweet, dried
Dairy and Egg Products
123%
3223Yogurt, plain, skim milk
Dairy and Egg Products
123%
3224Frozen yogurts, chocolate
Sweets
123%
3225Potatoes, hash brown, frozen, with butter sauce, unprepared
Vegetables and Vegetable Products
123%
3226Ice creams, strawberry
Sweets
123%
3227Veal, shoulder, whole (arm and blade), separable lean and fat, raw
Lamb, Veal, and Game Products
123%
3228Snacks, granola bars, hard, almond
Snacks
123%
3229Bison, ground, grass-fed, raw
Lamb, Veal, and Game Products
123%
3230Fast Foods, Fried Chicken, Thigh, meat only, skin and breading removed
Fast Foods
123%
3231Soup, bean with frankfurters, canned, prepared with equal volume water
Soups, Sauces, and Gravies
123%
3232Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted
Pork Products
123%
3233Veal, shoulder, whole (arm and blade), separable lean and fat, cooked, roasted
Lamb, Veal, and Game Products
123%
3234Fish, haddock, raw
Finfish and Shellfish Products
123%
3235Babyfood, cereal, rice, with bananas, dry
Baby Foods
123%
3236Soup, cream of asparagus, canned, prepared with equal volume milk
Soups, Sauces, and Gravies
123%
3237Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, select, raw
Beef Products
123%
3238Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw
Beef Products
123%
3239Potatoes, microwaved, cooked in skin, flesh and skin, without salt
Vegetables and Vegetable Products
123%
3240Chicken breast tenders, breaded, uncooked
Poultry Products
123%

3211–3240 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