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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
5041Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled
Beef Products
51%
5042Soup, turkey, chunky, canned, ready-to-serve
Soups, Sauces, and Gravies
51%
5043Chicken, roasting, meat and skin, cooked, roasted
Poultry Products
51%
5044Rennin, vanilla, dry mix, prepared with 2% milk
Sweets
51%
5045Fish, mahimahi, raw
Finfish and Shellfish Products
51%
5046Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, choice, raw
Beef Products
51%
5047Fish, snapper, mixed species, raw
Finfish and Shellfish Products
51%
5048Game meat, caribou, cooked, roasted
Lamb, Veal, and Game Products
51%
5049Pork, cured, ham, extra lean and regular, canned, roasted
Pork Products
51%
5050Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D
Dairy and Egg Products
51%
5051Beverages, chocolate-flavor beverage mix for milk, powder, with added nutrients, prepared with whole milk
Beverages
51%
5052Pineapple, canned, juice pack, drained
Fruits and Fruit Juices
51%
5053Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw
Beef Products
51%
5054Pineapple, canned, light syrup pack, solids and liquids
Fruits and Fruit Juices
51%
5055Snacks, popcorn, caramel-coated, without peanuts
Snacks
51%
5056Soup, mushroom barley, canned, condensed
Soups, Sauces, and Gravies
51%
5057Tomatoes, red, ripe, canned, stewed
Vegetables and Vegetable Products
51%
5058Game meat, goat, cooked, roasted
Lamb, Veal, and Game Products
51%
5059Snacks, rice cakes, brown rice, rye
Snacks
51%
5060Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt
Breakfast Cereals
51%
5061Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled
Beef Products
51%
5062Candies, NESTLE, 100 GRAND Bar
Sweets
51%
5063Sauce, enchilada, red, mild, ready to serve
Soups, Sauces, and Gravies
51%
5064Turkey, diced, light and dark meat, seasoned
Poultry Products
51%
5065Bratwurst, pork, beef, link
Sausages and Luncheon Meats
51%
5066Guinea hen, meat and skin, raw
Poultry Products
51%
5067Wocas, tuber, cooked, Oregon, yellow pond lily (Klamath)
Other
51%
5068Pork, cured, ham, center slice, country-style, separable lean only, raw
Pork Products
51%
5069Bologna, pork
Sausages and Luncheon Meats
51%
5070Pineapple, canned, water pack, solids and liquids
Fruits and Fruit Juices
51%

5041–5070 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