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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
3841Game meat, squirrel, cooked, roasted
Lamb, Veal, and Game Products
92%
3842Chicken, broilers or fryers, meat and skin, cooked, fried, flour
Poultry Products
92%
3843Yogurt, fruit, low fat, 10 grams protein per 8 ounce
Dairy and Egg Products
92%
3844Fish, mackerel, king, cooked, dry heat
Finfish and Shellfish Products
92%
3845Emu, top loin, cooked, broiled
Poultry Products
92%
3846Soup, tomato bisque, canned, prepared with equal volume milk
Soups, Sauces, and Gravies
92%
3847Game meat, rabbit, domesticated, composite of cuts, cooked, stewed
Lamb, Veal, and Game Products
92%
3848Beverages, coffee, instant, mocha, sweetened
Beverages
92%
3849Tomato products, canned, sauce, with tomato tidbits
Vegetables and Vegetable Products
92%
3850Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D
Dairy and Egg Products
92%
3851Fruit salad, (pineapple and papaya and banana and guava), tropical, canned, heavy syrup, solids and liquids
Fruits and Fruit Juices
92%
3852Chicken, broilers or fryers, back, meat only, raw
Poultry Products
92%
3853Ice cream, soft serve, chocolate
Dairy and Egg Products
92%
3854Beef, round, bottom round, roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted
Beef Products
92%
3855Cheese, cottage, nonfat, uncreamed, dry, large or small curd
Dairy and Egg Products
92%
3856Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised
Beef Products
92%
3857Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 0" fat, all grades, cooked, roasted
Beef Products
92%
3858Tomatoes, red, ripe, canned, with green chilies
Vegetables and Vegetable Products
92%
3859Candies, TOOTSIE ROLL, chocolate-flavor roll
Sweets
92%
3860Beef, round, bottom round, roast, separable lean and fat, trimmed to 0" fat, select, cooked, roasted
Beef Products
92%
3861McDONALD'S, Vanilla Reduced Fat Ice Cream Cone
Fast Foods
92%
3862Pokeberry shoots, (poke), cooked, boiled, drained, without salt
Vegetables and Vegetable Products
92%
3863Beef, round, top round, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised
Beef Products
92%
3864Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted
Beef Products
92%
3865Stew, steamed corn (Navajo)
Other
92%
3866Figs, dried, uncooked
Fruits and Fruit Juices
92%
3867Cheese, mozzarella, low sodium
Dairy and Egg Products
92%
3868Desserts, flan, caramel custard, prepared-from-recipe
Sweets
92%
3869Turkey, wing, from whole bird, meat only, with added solution, roasted
Poultry Products
92%
3870Yogurt, fruit variety, nonfat
Dairy and Egg Products
92%

3841–3870 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