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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
3481Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, all grades, cooked, braised
Beef Products
113%
3482Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)
Vegetables and Vegetable Products
113%
3483Yogurt, vanilla flavor, lowfat milk, sweetened with low calorie sweetener
Dairy and Egg Products
113%
3484Carrots, frozen, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
113%
3485Pineapple, frozen, chunks, sweetened
Fruits and Fruit Juices
113%
3486Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, all grades, raw
Beef Products
113%
3487Veal, ground, cooked, broiled
Lamb, Veal, and Game Products
113%
3488Beef, brisket, flat half, separable lean only, trimmed to 0" fat, select, cooked, braised
Beef Products
113%
3489Lemons, raw, without peel
Fruits and Fruit Juices
113%
3490Infant formula, MEAD JOHNSON, PROSOBEE, with iron, ready to feed, with ARA and DHA
Baby Foods
113%
3491Refried beans, canned, traditional style
Legumes and Legume Products
113%
3492Chokecherries, raw, pitted (Shoshone Bannock)
Other
103%
3493Emu, full rump, cooked, broiled
Poultry Products
103%
3494Soup, chunky vegetable, reduced sodium, canned, ready-to-serve
Soups, Sauces, and Gravies
103%
3495Currants, zante, dried
Fruits and Fruit Juices
103%
3496Squash, summer, zucchini, includes skin, frozen, unprepared
Vegetables and Vegetable Products
103%
3497Salami, cooked, turkey
Sausages and Luncheon Meats
103%
3498SILK Light Vanilla, soymilk
Legumes and Legume Products
103%
3499Cheese, mozzarella, nonfat
Dairy and Egg Products
103%
3500Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised
Beef Products
103%
3501Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, ready-to-feed, with ARA and DHA
Baby Foods
103%
3502Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, all grades, cooked, roasted
Beef Products
103%
3503Infant Formula, MEAD JOHNSON, ENFAMIL GENTLEASE, with iron, prepared from powder
Baby Foods
103%
3504SILK Plain, soymilk
Legumes and Legume Products
103%
3505Beverages, Orange juice, light, No pulp
Beverages
103%
3506SILK Plus for Bone Health, soymilk
Legumes and Legume Products
103%
3507SILK Light Plain, soymilk
Legumes and Legume Products
103%
3508Borage, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
103%
3509Potatoes, boiled, cooked in skin, skin, with salt
Vegetables and Vegetable Products
103%
3510Grapefruit, raw, white, all areas
Fruits and Fruit Juices
103%

3481–3510 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