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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
5101Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted
Beef Products
51%
5102Beef, chuck, blade roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised
Beef Products
51%
5103Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled
Beef Products
51%
5104Pineapple, canned, extra heavy syrup pack, solids and liquids
Fruits and Fruit Juices
51%
5105Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D
Dairy and Egg Products
51%
5106Chicken, broilers or fryers, thigh, meat only, cooked, roasted
Poultry Products
51%
5107Beverages, chocolate syrup, prepared with whole milk
Beverages
51%
5108Stew, moose (Alaska Native)
Other
51%
5109Pineapple, canned, juice pack, solids and liquids
Fruits and Fruit Juices
51%
5110Milk, chocolate, lowfat, reduced sugar
Dairy and Egg Products
51%
5111Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled
Beef Products
51%
5112Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, select, raw
Beef Products
51%
5113Fish, tuna, white, canned in oil, without salt, drained solids
Finfish and Shellfish Products
51%
5114Bratwurst, pork, beef and turkey, lite, smoked
Sausages and Luncheon Meats
51%
5115Fish, salmon, pink, cooked, dry heat
Finfish and Shellfish Products
51%
5116Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted
Beef Products
51%
5117Beverages, Malted drink mix, chocolate, with added nutrients, powder, prepared with whole milk
Beverages
51%
5118Beverages, coffee and cocoa, instant, decaffeinated, with whitener and low calorie sweetener
Beverages
51%
5119Chicken, stewing, meat and skin, cooked, stewed
Poultry Products
51%
5120Rennin, chocolate, dry mix, prepared with 2% milk
Sweets
51%
5121Cheese, gjetost
Dairy and Egg Products
51%
5122Milk, chocolate beverage, hot cocoa, homemade
Dairy and Egg Products
51%
5123Fish, roughy, orange, cooked, dry heat
Finfish and Shellfish Products
51%
5124Fish, sea bass, mixed species, raw
Finfish and Shellfish Products
51%
5125Pastrami, turkey
Sausages and Luncheon Meats
51%
5126Fish, wolffish, Atlantic, raw
Finfish and Shellfish Products
51%
5127Fish, tuna, light, canned in oil, without salt, drained solids
Finfish and Shellfish Products
51%
5128Pork, fresh, shoulder, whole, separable lean and fat, cooked, roasted
Pork Products
51%
5129Yogurt, Greek, fruit, whole milk
Dairy and Egg Products
51%
5130Pork, fresh, shoulder, arm picnic, separable lean only, cooked, braised
Pork Products
51%

5101–5130 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