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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
4921Beef, chuck eye roast, boneless, America's Beef Roast, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted
Beef Products
62%
4922Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted
Beef Products
62%
4923Puddings, chocolate flavor, low calorie, instant, dry mix
Sweets
62%
4924Juice, pomegranate, from concentrate, shelf-stable
Fruits and Fruit Juices
5.872%
4925Juice, prune, shelf-stable
Fruits and Fruit Juices
5.291%
4926Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt
Breakfast Cereals
51%
4927Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, choice, raw
Beef Products
51%
4928Veal, foreshank, osso buco, separable lean only, cooked, braised
Lamb, Veal, and Game Products
51%
4929Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, select, raw
Beef Products
51%
4930Beef, chuck, blade roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised
Beef Products
51%
4931Guava sauce, cooked
Fruits and Fruit Juices
51%
4932Rhubarb, frozen, cooked, with sugar
Fruits and Fruit Juices
51%
4933Beverages, coffee and cocoa, instant, decaffeinated, with whitener and low calorie sweetener
Beverages
51%
4934Baking chocolate, mexican, squares
Sweets
51%
4935Puddings, chocolate, dry mix, instant, prepared with 2% milk
Sweets
51%
4936Ice cream cookie sandwich
Dairy and Egg Products
51%
4937Soup, beef and mushroom, low sodium, chunk style
Soups, Sauces, and Gravies
51%
4938Pork, fresh, loin, whole, separable lean only, raw
Pork Products
51%
4939Pork, fresh, shoulder, whole, separable lean only, raw
Pork Products
51%
4940Milk, nonfat, fluid, without added vitamin A and vitamin D (fat free or skim)
Dairy and Egg Products
51%
4941Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted
Beef Products
51%
4942Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin A
Dairy and Egg Products
51%
4943Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled
Beef Products
51%
4944Pepperoni, beef and pork, sliced
Sausages and Luncheon Meats
51%
4945Chicken, nuggets, white meat, precooked, frozen, not reheated
Meals, Entrees, and Side Dishes
51%
4946Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted
Beef Products
51%
4947Fish, herring, Pacific, raw
Finfish and Shellfish Products
51%
4948Sauce, enchilada, red, mild, ready to serve
Soups, Sauces, and Gravies
51%
4949Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted
Beef Products
51%
4950Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt
Breakfast Cereals
51%

4921–4950 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