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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
4201Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, select, cooked, grilled
Beef Products
82%
4202Cheese, parmesan, shredded
Dairy and Egg Products
82%
4203Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled
Beef Products
82%
4204Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised
Beef Products
82%
4205Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, pan-fried
Pork Products
82%
4206Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted
Beef Products
82%
4207Beef, short loin, porterhouse steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled
Beef Products
82%
4208Chicken, broilers or fryers, rotisserie, original seasoning, wing, meat and skin, cooked
Poultry Products
82%
4209Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added
Vegetables and Vegetable Products
82%
4210Beef, short loin, top loin, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled
Beef Products
82%
4211Game meat, rabbit, wild, cooked, stewed
Lamb, Veal, and Game Products
82%
4212Beef, chopped, cured, smoked
Sausages and Luncheon Meats
82%
4213Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added
Vegetables and Vegetable Products
82%
4214Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST
Cereal Grains and Pasta
82%
4215Game meat, bison, separable lean only, cooked, roasted
Lamb, Veal, and Game Products
82%
4216Chicken, broilers or fryers, dark meat, meat only, cooked, roasted
Poultry Products
82%
4217Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised
Beef Products
82%
4218Veal, variety meats and by-products, lungs, cooked, braised
Lamb, Veal, and Game Products
82%
4219Potatoes, mashed, home-prepared, whole milk and butter added
Vegetables and Vegetable Products
82%
4220Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled
Beef Products
82%
4221Babyfood, dessert, fruit pudding, orange, strained
Baby Foods
82%
4222Beef, brisket, point half, separable lean only, trimmed to 0" fat, all grades, cooked, braised
Beef Products
82%
4223Potatoes, mashed, home-prepared, whole milk added
Vegetables and Vegetable Products
82%
4224Turnips, frozen, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
82%
4225Beef, round, full cut, separable lean and fat, trimmed to 1/8" fat, choice, raw
Beef Products
82%
4226Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled
Beef Products
82%
4227Strawberries, raw
Fruits and Fruit Juices
82%
4228Egg custards, dry mix, prepared with 2% milk
Sweets
82%
4229Beef, chuck for stew, separable lean and fat, choice, cooked, braised
Beef Products
82%
4230Beef, round, tip round, roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted
Beef Products
82%

4201–4230 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