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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
4111Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised
Beef Products
82%
4112Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled
Beef Products
82%
4113Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised
Beef Products
82%
4114Melons, casaba, raw
Fruits and Fruit Juices
82%
4115Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
82%
4116Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, broiled
Pork Products
82%
4117Blueberries, wild, canned, heavy syrup, drained
Fruits and Fruit Juices
82%
4118Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled
Beef Products
82%
4119Salad dressing, mayonnaise, soybean and safflower oil, with salt
Fats and Oils
82%
4120Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised
Beef Products
82%
4121Nuts, coconut meat, dried (desiccated), sweetened, shredded
Nut and Seed Products
82%
4122Tomatoes, red, ripe, canned, packed in tomato juice
Vegetables and Vegetable Products
82%
4123Beef, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, select, cooked
Beef Products
82%
4124Chicken, broilers or fryers, breast, skinless, boneless, meat only, with added solution, raw
Poultry Products
82%
4125Sauce, sweet and sour, ready-to-serve
Soups, Sauces, and Gravies
82%
4126Turkey, whole, skin (light and dark), roasted
Poultry Products
82%
4127Soup, cream of mushroom, low sodium, ready-to-serve, canned
Soups, Sauces, and Gravies
82%
4128Beef, chuck, top blade, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled
Beef Products
82%
4129Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled
Beef Products
82%
4130Beef, chuck, mock tender steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled
Beef Products
82%
4131Beef, ground, 75% lean meat / 25% fat, raw
Beef Products
82%
4132Cherries, sour, red, canned, water pack, solids and liquids
Fruits and Fruit Juices
82%
4133Beef, round, bottom round, roast, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted
Beef Products
82%
4134Rhubarb, frozen, uncooked
Fruits and Fruit Juices
82%
4135Dock, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
82%
4136Babyfood, dinner, turkey and rice, junior
Baby Foods
82%
4137Sauce, salsa, verde, ready-to-serve
Soups, Sauces, and Gravies
82%
4138Pickles, cucumber, dill, reduced sodium
Vegetables and Vegetable Products
82%
4139Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, choice, raw
Beef Products
82%
4140Soup, hot and sour, Chinese restaurant
Soups, Sauces, and Gravies
82%

4111–4140 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