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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
4951Frijoles rojos volteados (Refried beans, red, canned)
Legumes and Legume Products
51%
4952Plums, raw
Fruits and Fruit Juices
51%
4953Beef, rib, shortribs, separable lean and fat, choice, raw
Beef Products
51%
4954Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted
Beef Products
51%
4955Milk, fluid, 1% fat, without added vitamin A and vitamin D
Dairy and Egg Products
51%
4956Fish, perch, mixed species, raw
Finfish and Shellfish Products
51%
4957Beef, variety meats and by-products, brain, cooked, simmered
Beef Products
51%
4958Milk shakes, thick chocolate
Dairy and Egg Products
51%
4959Ice creams, vanilla
Sweets
51%
4960Milk, filled, fluid, with lauric acid oil
Dairy and Egg Products
51%
4961Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)
Fruits and Fruit Juices
51%
4962Baking chocolate, mexican, squares
Sweets
51%
4963Tangerines, (mandarin oranges), canned, juice pack
Fruits and Fruit Juices
51%
4964Rennin, vanilla, dry mix, prepared with whole milk
Sweets
51%
4965Fish, seatrout, mixed species, raw
Finfish and Shellfish Products
51%
4966Chicken, gizzard, all classes, cooked, simmered
Poultry Products
51%
4967Beverages, tea, black, brewed, prepared with tap water, decaffeinated
Beverages
51%
4968Ice creams, chocolate, rich
Sweets
51%
4969Game meat, goat, raw
Lamb, Veal, and Game Products
51%
4970Candies, fudge, chocolate marshmallow, prepared-from-recipe
Sweets
51%
4971Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted
Beef Products
51%
4972Beef, ground, 93% lean meat / 7% fat, raw
Beef Products
51%
4973Fish, herring, Pacific, raw
Finfish and Shellfish Products
51%
4974Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, all grades, raw
Beef Products
51%
4975Wocas, dried seeds, Oregon, yellow pond lily (Klamath)
Other
51%
4976Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, roasted
Beef Products
51%
4977Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, choice, raw
Beef Products
51%
4978Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted
Pork Products
51%
4979Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D
Dairy and Egg Products
51%
4980Tangerine juice, raw
Fruits and Fruit Juices
51%

4951–4980 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