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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
3361Beef, variety meats and by-products, lungs, raw
Beef Products
113%
3362Beef, brisket, flat half, separable lean only, trimmed to 0" fat, all grades, cooked, braised
Beef Products
113%
3363Fish, trout, rainbow, farmed, raw
Finfish and Shellfish Products
113%
3364Cheese, cottage, creamed, with fruit
Dairy and Egg Products
113%
3365Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, select, raw
Beef Products
113%
3366Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled
Beef Products
113%
3367Wheat, KAMUT khorasan, cooked
Cereal Grains and Pasta
113%
3368Cheese, low fat, cheddar or colby
Dairy and Egg Products
113%
3369Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, choice, cooked, braised
Beef Products
113%
3370Sour cream, light
Dairy and Egg Products
113%
3371Bread, cornbread, dry mix, unenriched (includes corn muffin mix)
Baked Products
113%
3372Restaurant, Chinese, sweet and sour chicken
Restaurant Foods
113%
3373Babyfood, meat, chicken sticks, junior
Baby Foods
113%
3374Game meat, muskrat, cooked, roasted
Lamb, Veal, and Game Products
113%
3375Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, raw
Beef Products
113%
3376Sauce, peppers, hot, chili, mature red, canned
Soups, Sauces, and Gravies
113%
3377Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised
Beef Products
113%
3378Veal, variety meats and by-products, lungs, raw
Lamb, Veal, and Game Products
113%
3379Cheese substitute, mozzarella
Dairy and Egg Products
113%
3380Toddler formula, MEAD JOHNSON, ENFAGROW PREMIUM (formerly ENFAMIL, LIPIL, NEXT STEP), ready-to-feed
Baby Foods
113%
3381Crustaceans, lobster, northern, cooked, moist heat
Finfish and Shellfish Products
113%
3382Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw
Beef Products
113%
3383Cheese, cheddar, nonfat or fat free
Dairy and Egg Products
113%
3384Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, choice, raw
Beef Products
113%
3385Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, braised
Beef Products
113%
3386Infant formula, MEAD JOHNSON, Enfamil Reguline, ready to feed, with ARA and DHA
Baby Foods
113%
3387Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled
Beef Products
113%
3388Pineapple, raw, traditional varieties
Fruits and Fruit Juices
113%
3389Fish, whitefish, dried (Alaska Native)
Other
113%
3390Raspberries, canned, red, heavy syrup pack, solids and liquids
Fruits and Fruit Juices
113%

3361–3390 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