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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
541Babyfood, baked product, finger snacks cereal fortified
Baby Foods
11429%
542Peppermint, fresh
Spices and Herbs
11429%
543Malabar spinach, cooked
Vegetables and Vegetable Products
11429%
544Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)
Cereal Grains and Pasta
11429%
545Nuts, acorn flour, full fat
Nut and Seed Products
11429%
546Spinach, mature
Vegetables and Vegetable Products
113.428%
547Spinach, mature
Vegetables and Vegetable Products
113.428%
548Rolls, french
Baked Products
11328%
549Nuts, hazelnuts or filberts
Nut and Seed Products
11328%
550Pasta mix, Italian lasagna, unprepared
Meals, Entrees, and Side Dishes
11328%
551Seeds, breadnut tree seeds, dried
Nut and Seed Products
11328%
552Nuts, beechnuts, dried
Nut and Seed Products
11328%
553PIZZA HUT 14" Pepperoni Pizza, Hand-Tossed Crust
Fast Foods
11228%
554Egg, yolk, raw, frozen, salted, pasteurized
Dairy and Egg Products
11228%
555Pancakes, plain, reduced fat
Baked Products
11228%
556Frybread, made with lard (Apache)
Other
11228%
557Fireweed, leaves, raw
Vegetables and Vegetable Products
11228%
558Soybeans, green, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
11128%
559Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)
Baked Products
11128%
560Pigeon peas (red gram), mature seeds, cooked, boiled, without salt
Legumes and Legume Products
11128%
561Corn, dried, yellow (Northern Plains Indians)
Other
11128%
562Pigeon peas (red gram), mature seeds, cooked, boiled, with salt
Legumes and Legume Products
11128%
563Bagels, cinnamon-raisin
Baked Products
11128%
564Bread, white, commercially prepared, low sodium, no salt
Baked Products
11128%
565Crackers, sandwich-type, peanut butter filled, reduced fat
Baked Products
11128%
566Soybeans, green, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
11128%
567Rolls, hamburger or hotdog, mixed-grain
Baked Products
11128%
568Bread, white, commercially prepared (includes soft bread crumbs)
Baked Products
11128%
569Soup, ramen noodle, beef flavor, dry
Soups, Sauces, and Gravies
11128%
570Nuts, chestnuts, chinese, dried
Nut and Seed Products
11028%

541–570 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