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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
3991Beef, chuck, mock tender steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled
Beef Products
82%
3992Passion-fruit juice, yellow, raw
Fruits and Fruit Juices
82%
3993Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted
Beef Products
82%
3994Waffles, gluten-free, frozen, ready-to-heat
Baked Products
82%
3995Lamb, variety meats and by-products, lungs, cooked, braised
Lamb, Veal, and Game Products
82%
3996Babyfood, dinner, mixed vegetable, strained
Baby Foods
82%
3997Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled
Beef Products
82%
3998Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, pan-fried
Pork Products
82%
3999Beef, round, bottom round, roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted
Beef Products
82%
4000Fish, mackerel, king, raw
Finfish and Shellfish Products
82%
4001Snacks, corn-based, extruded, chips, plain
Snacks
82%
4002Beef, round, bottom round, roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted
Beef Products
82%
4003Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted
Beef Products
82%
4004Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled
Beef Products
82%
4005Beef, round, full cut, separable lean and fat, trimmed to 1/8" fat, choice, raw
Beef Products
82%
4006New Zealand spinach, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
82%
4007Beef, short loin, porterhouse steak, separable lean only, trimmed to 0" fat, select, cooked, broiled
Beef Products
82%
4008Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted
Beef Products
82%
4009Soup, beef noodle, canned, prepared with equal volume water
Soups, Sauces, and Gravies
82%
4010Rice, white, long-grain, parboiled, unenriched, dry
Cereal Grains and Pasta
82%
4011Sausage, turkey, hot, smoked
Sausages and Luncheon Meats
82%
4012Turkey, ground, fat free, raw
Poultry Products
82%
4013Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised
Beef Products
82%
4014Chicken, broiler, rotisserie, BBQ, thigh, meat only
Poultry Products
82%
4015Beef, short loin, t-bone steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled
Beef Products
82%
4016Game meat, rabbit, domesticated, composite of cuts, raw
Lamb, Veal, and Game Products
82%
4017Fish, turbot, european, raw
Finfish and Shellfish Products
82%
4018Potatoes, mashed, home-prepared, whole milk added
Vegetables and Vegetable Products
82%
4019Nance, frozen, unsweetened
Fruits and Fruit Juices
82%
4020Dock, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
82%

3991–4020 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