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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
481Peanuts, valencia, oil-roasted, without salt
Legumes and Legume Products
12632%
482Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, with yogurt coating
Snacks
12632%
483Peanuts, spanish, oil-roasted, without salt
Legumes and Legume Products
12632%
484Snack, BALANCE, original bar
Snacks
12632%
485Peanuts, valencia, oil-roasted, with salt
Legumes and Legume Products
12632%
486Artichokes, (globe or french), frozen, unprepared
Vegetables and Vegetable Products
12632%
487Taro leaves, raw
Vegetables and Vegetable Products
12632%
488Bread, potato
Baked Products
12632%
489Gravy, chicken, dry
Soups, Sauces, and Gravies
12531%
490Egg substitute, powder
Dairy and Egg Products
12531%
491Noodles, chinese, chow mein
Cereal Grains and Pasta
12531%
492Nuts, formulated, wheat-based, all flavors except macadamia, without salt
Nut and Seed Products
12531%
493Biscuits, plain or buttermilk, dry mix
Baked Products
12531%
494Peanuts, virginia, oil-roasted, without salt
Legumes and Legume Products
12531%
495Veal, variety meats and by-products, liver, raw
Lamb, Veal, and Game Products
12531%
496Peanuts, virginia, oil-roasted, with salt
Legumes and Legume Products
12531%
497Crackers, melba toast, plain
Baked Products
12431%
498Crackers, saltines, fat-free, low-sodium
Baked Products
12431%
499Crackers, saltines, unsalted tops (includes oyster, soda, soup)
Baked Products
12431%
500Crackers, melba toast, plain, without salt
Baked Products
12431%
501Veggie burgers or soyburgers, unprepared
Legumes and Legume Products
12431%
502Jute, potherb, raw
Vegetables and Vegetable Products
12331%
503Bread, french or vienna (includes sourdough)
Baked Products
12331%
504Brussels sprouts, frozen, unprepared
Vegetables and Vegetable Products
12331%
505Tortillas, ready-to-bake or -fry, flour, without added calcium
Baked Products
12331%
506Soup, ramen noodle, dry, any flavor, reduced fat, reduced sodium
Soups, Sauces, and Gravies
12231%
507Pasta mix, classic cheeseburger macaroni, unprepared
Meals, Entrees, and Side Dishes
12231%
508Frybread, made with lard (Navajo)
Other
12231%
509Beans, adzuki, mature seeds, cooked, boiled, without salt
Legumes and Legume Products
12130%
510Beans, adzuki, mature seed, cooked, boiled, with salt
Legumes and Legume Products
12130%

481–510 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