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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
4711Frozen yogurts, vanilla, soft-serve
Sweets
62%
4712Sweet potato, cooked, baked in skin, flesh, with salt
Vegetables and Vegetable Products
62%
4713Squab, (pigeon), meat and skin, raw
Poultry Products
62%
4714Beef, brisket, point half, separable lean and fat, trimmed to 1/8" fat, all grades, raw
Beef Products
62%
4715Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled
Beef Products
62%
4716Milk dessert, frozen, milk-fat free, chocolate
Sweets
62%
4717Fish, flatfish (flounder and sole species), cooked, dry heat
Finfish and Shellfish Products
62%
4718Babyfood, mixed fruit juice with low fat yogurt
Baby Foods
62%
4719Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled
Beef Products
62%
4720Duck, domesticated, meat and skin, cooked, roasted
Poultry Products
62%
4721Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, all grades, cooked, grilled
Beef Products
62%
4722Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled
Pork Products
62%
4723Nectarines, raw
Fruits and Fruit Juices
62%
4724Pheasant, raw, meat only
Poultry Products
62%
4725Mulberries, raw
Fruits and Fruit Juices
62%
4726Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled
Beef Products
62%
4727Alcoholic beverage, pina colada, canned
Beverages
62%
4728Turkey, back, from whole bird, meat only, with added solution, raw
Poultry Products
62%
4729Potatoes, mashed, ready-to-eat
Vegetables and Vegetable Products
62%
4730Guinea hen, meat only, raw
Poultry Products
62%
4731Quail, cooked, total edible
Poultry Products
62%
4732Babyfood, fruit, bananas and pineapple with tapioca, junior
Baby Foods
62%
4733Beverages, Malted drink mix, natural, with added nutrients, powder, prepared with whole milk
Beverages
62%
4734Babyfood, cereal, rice, prepared with whole milk
Baby Foods
62%
4735Veal, loin, chop, separable lean and fat, cooked, grilled
Lamb, Veal, and Game Products
62%
4736Veal, shoulder, blade chop, separable lean and fat, cooked, grilled
Lamb, Veal, and Game Products
62%
4737Milk, indian buffalo, fluid
Dairy and Egg Products
62%
4738Beef, rib eye steak, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled
Beef Products
62%
4739Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked
Pork Products
62%
4740Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled
Beef Products
62%

4711–4740 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