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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
4141Beef, chuck for stew, separable lean and fat, select, cooked, braised
Beef Products
82%
4142Salami, pork, beef, less sodium
Sausages and Luncheon Meats
82%
4143Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted
Beef Products
82%
4144Beef, round, bottom round, roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted
Beef Products
82%
4145Soup, vegetable beef, canned, condensed
Soups, Sauces, and Gravies
82%
4146Beef, ground, 90% lean meat / 10% fat, patty, cooked, broiled
Beef Products
82%
4147Lotus root, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
82%
4148Chicken, broiler, rotisserie, BBQ, thigh, meat only
Poultry Products
82%
4149Beef, chuck, top blade, separable lean only, trimmed to 0" fat, all grades, cooked, broiled
Beef Products
82%
4150Milk, evaporated, 2% fat, with added vitamin A and vitamin D
Dairy and Egg Products
82%
4151Beef, chuck, mock tender steak, separable lean and fat, trimmed to 0" fat, USDA choice, cooked, broiled
Beef Products
82%
4152Chicken, broilers or fryers, leg, meat only, cooked, stewed
Poultry Products
82%
4153Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised
Beef Products
82%
4154Cherries, sour, red, canned, heavy syrup pack, solids and liquids
Fruits and Fruit Juices
82%
4155Celeriac, raw
Vegetables and Vegetable Products
82%
4156Babyfood, dessert, blueberry yogurt, strained
Baby Foods
82%
4157Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, raw
Beef Products
82%
4158Fish, mackerel, king, raw
Finfish and Shellfish Products
82%
4159Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled
Beef Products
82%
4160Beef, cured, breakfast strips, cooked
Beef Products
82%
4161Candies, MARS SNACKFOOD US, M&M's Milk Chocolate Candies
Sweets
82%
4162Barley flour or meal
Cereal Grains and Pasta
82%
4163Sauce, teriyaki, ready-to-serve
Soups, Sauces, and Gravies
82%
4164Lotus root, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
82%
4165Game meat, elk, ground, cooked, pan-broiled
Lamb, Veal, and Game Products
82%
4166Ostrich, outside leg, raw
Poultry Products
82%
4167Beef, round, tip round, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted
Beef Products
82%
4168Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised
Beef Products
82%
4169Snacks, M&M MARS, COMBOS Snacks Cheddar Cheese Pretzel
Snacks
82%
4170Van's, Gluten Free, Totally Original Waffles
Baked Products
82%

4141–4170 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