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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
4531Turkey, whole, breast, meat only, raw
Poultry Products
72%
4532Cheese food, pasteurized process, American, without added vitamin D
Dairy and Egg Products
72%
4533Beef, ground, 95% lean meat / 5% fat, crumbles, cooked, pan-browned
Beef Products
72%
4534Beef, short loin, top loin, separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled
Beef Products
72%
4535Noodles, egg, unenriched, cooked, without added salt
Cereal Grains and Pasta
72%
4536Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted
Beef Products
72%
4537Beef, ground, 97% lean meat /3% fat, patty, cooked, pan-broiled
Beef Products
72%
4538Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, choice, cooked
Beef Products
72%
4539Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, roasted
Beef Products
72%
4540Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled
Beef Products
72%
4541Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, select, cooked
Beef Products
72%
4542Beef, rib eye steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, grilled
Beef Products
72%
4543Babyfood, juice, mixed fruit
Baby Foods
72%
4544Chicken, broilers or fryers, dark meat, meat and skin, raw
Poultry Products
72%
4545Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)
Vegetables and Vegetable Products
72%
4546Beef, ground, 80% lean meat / 20% fat, loaf, cooked, baked
Beef Products
72%
4547Chicken, broilers or fryers, back, meat only, cooked, roasted
Poultry Products
72%
4548Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled
Beef Products
72%
4549Soup, clam chowder, new england, canned, prepared with equal volume water
Soups, Sauces, and Gravies
72%
4550Beef, plate, inside skirt steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled
Beef Products
72%
4551Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour
Baked Products
72%
4552Beef, round, tip round, separable lean and fat, trimmed to 1/8" fat, select, raw
Beef Products
72%
4553Beef, rib eye steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled
Beef Products
72%
4554Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted
Beef Products
72%
4555Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled
Beef Products
72%
4556Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled
Beef Products
72%
4557Lamb, variety meats and by-products, brain, cooked, pan-fried
Lamb, Veal, and Game Products
72%
4558Beef, rib eye roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, roasted
Beef Products
72%
4559Beverages, citrus fruit juice drink, frozen concentrate, prepared with water
Beverages
72%
4560Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised
Beef Products
72%

4531–4560 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