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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
5281Sauce, cheese, ready-to-serve
Soups, Sauces, and Gravies
41%
5282Flan, caramel custard, dry mix, prepared with whole milk
Sweets
41%
5283Chicken, broilers or fryers, dark meat, drumstick, meat and skin, cooked, braised
Poultry Products
41%
5284Cheese, goat, hard type
Dairy and Egg Products
41%
5285Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw
Beef Products
41%
5286Corn bran, crude
Cereal Grains and Pasta
41%
5287Pork, cured, ham, whole, separable lean only, roasted
Pork Products
41%
5288Salad dressing, mayonnaise, light
Fats and Oils
41%
5289Frankfurter, low sodium
Sausages and Luncheon Meats
41%
5290Fat free ice cream, no sugar added, flavors other than chocolate
Dairy and Egg Products
41%
5291Pie, apple, commercially prepared, unenriched flour
Baked Products
41%
5292Beef, rib eye steak/roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, raw
Beef Products
41%
5293Pasta, gluten-free, corn and rice flour, cooked
Cereal Grains and Pasta
41%
5294Puddings, chocolate, dry mix, regular, prepared with whole milk
Sweets
41%
5295Chicken, dark meat, drumstick, meat and skin, with added solution, cooked, braised
Poultry Products
41%
5296Sauce, salsa, ready-to-serve
Soups, Sauces, and Gravies
41%
5297Game meat, moose, cooked, roasted
Lamb, Veal, and Game Products
41%
5298Babyfood, banana apple dessert, strained
Baby Foods
41%
5299Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt
Vegetables and Vegetable Products
41%
5300Fish, salmon, chum, raw
Finfish and Shellfish Products
41%
5301Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program)
Finfish and Shellfish Products
41%
5302Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw
Beef Products
41%
5303Turkey breast, sliced, prepackaged
Sausages and Luncheon Meats
41%
5304Puddings, banana, dry mix, instant, prepared with 2% milk
Sweets
41%
5305Beverages, Acai berry drink, fortified
Beverages
41%
5306Beverages, OCEAN SPRAY, Diet Cran Cherry
Beverages
41%
5307Cheese, ricotta, whole milk
Dairy and Egg Products
41%
5308Ice creams, chocolate, light
Sweets
41%
5309Soup, chili beef, canned, prepared with equal volume water
Soups, Sauces, and Gravies
41%
5310Soup, beef mushroom, canned, prepared with equal volume water
Soups, Sauces, and Gravies
41%

5281–5310 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