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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
5431Soup, cheese, canned, prepared with equal volume milk
Soups, Sauces, and Gravies
41%
5432Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled
Beef Products
41%
5433Pork, cured, ham, center slice, separable lean and fat, unheated
Pork Products
41%
5434Popcorn, sugar syrup/caramel, fat-free
Snacks
41%
5435Cream, fluid, heavy whipping
Dairy and Egg Products
41%
5436Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium
Sausages and Luncheon Meats
41%
5437Lemon juice from concentrate, bottled, CONCORD
Fruits and Fruit Juices
41%
5438Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw
Beef Products
41%
5439Chicken, dark meat, drumstick, meat and skin, with added solution, cooked, roasted
Poultry Products
41%
5440Turkey and gravy, frozen
Poultry Products
41%
5441Beverages, OCEAN SPRAY, Cranberry-Apple Juice Drink, bottled
Beverages
41%
5442Babyfood, dessert, fruit dessert, without ascorbic acid, junior
Baby Foods
41%
5443Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids
Fruits and Fruit Juices
41%
5444Beef, variety meats and by-products, spleen, cooked, braised
Beef Products
41%
5445Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, select, raw
Beef Products
41%
5446Salad dressing, buttermilk, lite
Fats and Oils
41%
5447Beef, top loin petite roast/filet, boneless, separable lean only, trimmed to 1/8" fat, select, raw
Beef Products
41%
5448Carrot juice, canned
Vegetables and Vegetable Products
41%
5449Puddings, banana, dry mix, instant, prepared with whole milk
Sweets
41%
5450Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw
Beef Products
41%
5451Fish, smelt, rainbow, raw
Finfish and Shellfish Products
41%
5452Sausage, Italian, sweet, links
Sausages and Luncheon Meats
41%
5453Chicken, dark meat, thigh, meat and skin, with added solution, cooked, roasted
Poultry Products
41%
5454Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, cholesterol-free
Fats and Oils
41%
5455Pork, cured, ham and water product, whole, boneless, separable lean only, unheated
Pork Products
41%
5456Pork, fresh, loin, whole, separable lean only, cooked, braised
Pork Products
41%
5457Fish, yellowtail, mixed species, raw
Finfish and Shellfish Products
41%
5458Pheasant, breast, meat only, raw
Poultry Products
41%
5459Sausage, turkey and pork, fresh, bulk, patty or link, cooked
Sausages and Luncheon Meats
41%
5460Cheese, ricotta, whole milk
Dairy and Egg Products
41%

5431–5460 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