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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
3781Beef, chuck, clod roast, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted
Beef Products
92%
3782Game meat, elk, round, separable lean only, cooked, broiled
Lamb, Veal, and Game Products
92%
3783Egg custards, dry mix, prepared with whole milk
Sweets
92%
3784Barbecue loaf, pork, beef
Sausages and Luncheon Meats
92%
3785Chicken, broiler, rotisserie, BBQ, drumstick, meat and skin
Poultry Products
92%
3786Beef, ground, 80% lean meat / 20% fat, patty, cooked, pan-broiled
Beef Products
92%
3787Sauce, tomato chili sauce, bottled, with salt
Soups, Sauces, and Gravies
92%
3788Tofu, extra firm, prepared with nigari
Legumes and Legume Products
92%
3789Chard, swiss, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
92%
3790Fish, sheefish, raw (Alaska Native)
Other
92%
3791Jams and preserves, no sugar (with sodium saccharin), any flavor
Sweets
92%
3792Mustard greens, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
92%
3793Arrowhead, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
92%
3794Beef, round, bottom round, roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted
Beef Products
92%
3795Beef, round, full cut, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled
Beef Products
92%
3796Turkey, retail parts, breast, meat only, with added solution, cooked, roasted
Poultry Products
92%
3797Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled
Beef Products
92%
3798Seaweed, spirulina, raw
Vegetables and Vegetable Products
92%
3799Cereals, WHEATENA, cooked with water, with salt
Breakfast Cereals
92%
3800Pumpkin, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
92%
3801Chard, swiss, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
92%
3802Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled
Beef Products
92%
3803Potatoes, baked, flesh, without salt
Vegetables and Vegetable Products
92%
3804Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 0" fat, select, cooked, roasted
Beef Products
92%
3805Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 0" fat, choice, cooked, roasted
Beef Products
92%
3806Beef, round, bottom round, roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted
Beef Products
92%
3807Apricots, raw
Fruits and Fruit Juices
92%
3808Yogurt, Greek, vanilla, lowfat
Dairy and Egg Products
92%
3809Pancakes, gluten-free, frozen, ready-to-heat
Baked Products
92%
3810Tomato products, canned, sauce, with mushrooms
Vegetables and Vegetable Products
92%

3781–3810 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