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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
5311Pork, fresh, variety meats and by-products, spleen, raw
Pork Products
41%
5312Chicken, broilers or fryers, dark meat, thigh, meat and skin, cooked, braised
Poultry Products
41%
5313Pork, cured, ham, steak, boneless, extra lean, unheated
Pork Products
41%
5314Veal, composite of trimmed retail cuts, separable fat, raw
Lamb, Veal, and Game Products
41%
5315Turkey, skin from whole (light and dark), with added solution, raw
Poultry Products
41%
5316Puddings, rice, ready-to-eat
Sweets
41%
5317Soup, cream of potato, canned, prepared with equal volume milk
Soups, Sauces, and Gravies
41%
5318Soup, vegetarian vegetable, canned, prepared with equal volume water
Soups, Sauces, and Gravies
41%
5319Game meat, caribou, raw
Lamb, Veal, and Game Products
41%
5320Egg, white, raw, fresh
Dairy and Egg Products
41%
5321Beef, ground, 97% lean meat / 3% fat, raw
Beef Products
41%
5322Goose, domesticated, meat and skin, raw
Poultry Products
41%
5323Dessert topping, powdered, 1.5 ounce prepared with 1/2 cup milk
Dairy and Egg Products
41%
5324Chicken, dark meat, drumstick, meat only, with added solution, cooked, braised
Poultry Products
41%
5325Pie fillings, cherry, low calorie
Sweets
41%
5326Chicken, broilers or fryers, breast, meat only, cooked, roasted
Poultry Products
41%
5327Puddings, lemon, dry mix, instant, prepared with whole milk
Sweets
41%
5328Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, choice, raw
Beef Products
41%
5329Luncheon meat, pork and chicken, minced, canned, includes Spam Lite
Sausages and Luncheon Meats
41%
5330Puddings, coconut cream, dry mix, instant, prepared with 2% milk
Sweets
41%
5331Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, choice, raw
Beef Products
41%
5332Soup, cream of chicken, canned, condensed, reduced sodium
Soups, Sauces, and Gravies
41%
5333Soup, mushroom with beef stock, canned, prepared with equal volume water
Soups, Sauces, and Gravies
41%
5334Cherries, sweet, canned, light syrup pack, solids and liquids
Fruits and Fruit Juices
41%
5335Soup, chicken broth, canned, condensed
Soups, Sauces, and Gravies
41%
5336Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, braised
Pork Products
41%
5337Salad dressing, ranch dressing, regular
Fats and Oils
41%
5338Carrot juice, canned
Vegetables and Vegetable Products
41%
5339Puddings, tapioca, dry mix, prepared with 2% milk
Sweets
41%
5340Pork, cured, ham -- water added, rump, bone-in, separable lean only, heated, roasted
Pork Products
41%

5311–5340 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