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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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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
4831Mollusks, whelk, unspecified, raw
Finfish and Shellfish Products
62%
4832Turkey, retail parts, thigh, meat and skin, raw
Poultry Products
62%
4833Turkey, dark meat, meat and skin, raw
Poultry Products
62%
4834Dip, salsa con queso, cheese and salsa- medium
Soups, Sauces, and Gravies
62%
4835Pork, fresh, ground, cooked
Pork Products
62%
4836Cheese, Swiss, nonfat or fat free
Dairy and Egg Products
62%
4837Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled
Beef Products
62%
4838Pork, fresh, loin, whole, separable lean and fat, cooked, roasted
Pork Products
62%
4839Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled
Beef Products
62%
4840Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled
Beef Products
62%
4841Fish, flatfish (flounder and sole species), cooked, dry heat
Finfish and Shellfish Products
62%
4842Sweet potato, cooked, baked in skin, flesh, with salt
Vegetables and Vegetable Products
62%
4843Quail, cooked, total edible
Poultry Products
62%
4844Rice, white, short-grain, raw, unenriched
Cereal Grains and Pasta
62%
4845Babyfood, meat, beef with vegetables, toddler
Baby Foods
62%
4846Fish, tilapia, cooked, dry heat
Finfish and Shellfish Products
62%
4847Guanabana nectar, canned
Fruits and Fruit Juices
62%
4848Babyfood, fruit, bananas with tapioca, strained
Baby Foods
62%
4849Turkey, gizzard, all classes, raw
Poultry Products
62%
4850Cheese, swiss, low fat
Dairy and Egg Products
62%
4851Veal, ground, cooked, pan-fried
Lamb, Veal, and Game Products
62%
4852Chicken, stewing, meat only, cooked, stewed
Poultry Products
62%
4853Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, raw
Beef Products
62%
4854Fish, seatrout, mixed species, cooked, dry heat
Finfish and Shellfish Products
62%
4855Gooseberries, raw
Fruits and Fruit Juices
62%
4856Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt
Breakfast Cereals
62%
4857Poultry, mechanically deboned, from backs and necks with skin, raw
Poultry Products
62%
4858Beef, ground, 95% lean meat / 5% fat, loaf, cooked, baked
Beef Products
62%
4859Babyfood, dessert, banana pudding, strained
Baby Foods
62%
4860Beef, ground, 90% lean meat / 10% fat, loaf, cooked, baked
Beef Products
62%

4831–4860 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