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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
5011Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, all grades, raw
Beef Products
51%
5012Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D
Dairy and Egg Products
51%
5013Poultry, mechanically deboned, from mature hens, raw
Poultry Products
51%
5014Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled
Beef Products
51%
5015Chicken, roasting, meat and skin, cooked, roasted
Poultry Products
51%
5016Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D
Dairy and Egg Products
51%
5017Plums, raw
Fruits and Fruit Juices
51%
5018Beverages, tea, black, brewed, prepared with tap water
Beverages
51%
5019Beef, variety meats and by-products, mechanically separated beef, raw
Beef Products
51%
5020Mollusks, squid, mixed species, raw
Finfish and Shellfish Products
51%
5021Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A and vitamin D
Dairy and Egg Products
51%
5022Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled
Beef Products
51%
5023Beef, ground, 95% lean meat / 5% fat, raw
Beef Products
51%
5024Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, select, raw
Beef Products
51%
5025Beverages, Eggnog-flavor mix, powder, prepared with whole milk
Beverages
51%
5026Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)
Dairy and Egg Products
51%
5027Beef, cured, breakfast strips, raw or unheated
Beef Products
51%
5028Turkey, diced, light and dark meat, seasoned
Poultry Products
51%
5029Soup, stock, chicken, home-prepared
Soups, Sauces, and Gravies
51%
5030Bologna, beef, low fat
Sausages and Luncheon Meats
51%
5031Rice, white, steamed, Chinese restaurant
Cereal Grains and Pasta
51%
5032Raspberries, wild (Northern Plains Indians)
Other
51%
5033Game meat, goat, cooked, roasted
Lamb, Veal, and Game Products
51%
5034Pickles, chowchow, with cauliflower onion mustard, sweet
Vegetables and Vegetable Products
51%
5035Chicken, broilers or fryers, leg, meat only, cooked, roasted
Poultry Products
51%
5036Beerwurst, pork and beef
Sausages and Luncheon Meats
51%
5037Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, choice, raw
Beef Products
51%
5038Soup, mushroom barley, canned, condensed
Soups, Sauces, and Gravies
51%
5039Candies, nougat, with almonds
Sweets
51%
5040Pineapple, canned, extra heavy syrup pack, solids and liquids
Fruits and Fruit Juices
51%

5011–5040 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