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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
5731Peaches, canned, extra light syrup, solids and liquids (Includes foods for USDA's Food Distribution Program)
Fruits and Fruit Juices
31%
5732Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids
Fruits and Fruit Juices
31%
5733Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, choice, raw
Beef Products
31%
5734Fish, gefiltefish, commercial, sweet recipe
Finfish and Shellfish Products
31%
5735Ham and cheese spread
Sausages and Luncheon Meats
31%
5736Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids
Fruits and Fruit Juices
31%
5737Beef, rib eye steak/roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, raw
Beef Products
31%
5738Pork, cured, ham with natural juices, shank, bone-in, separable lean and fat, unheated
Pork Products
31%
5739Pork, cured, ham -- water added, rump, bone-in, separable lean only, unheated
Pork Products
31%
5740Veal, variety meats and by-products, pancreas, raw
Lamb, Veal, and Game Products
31%
5741Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw
Beef Products
31%
5742Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw
Beef Products
31%
5743Puddings, chocolate, dry mix, instant
Sweets
31%
5744Beef, rib eye steak/roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, select, raw
Beef Products
31%
5745Naranjilla (lulo) pulp, frozen, unsweetened
Fruits and Fruit Juices
31%
5746Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)
Fruits and Fruit Juices
31%
5747Chicken spread
Sausages and Luncheon Meats
31%
5748Beef, chuck eye roast, boneless, America's Beef Roast, separable lean and fat, trimmed to 0" fat, select, raw
Beef Products
31%
5749Chicken, cornish game hens, meat and skin, raw
Poultry Products
31%
5750Beef, rib eye steak/roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw
Beef Products
31%
5751Pork, cured, ham and water product, slice, boneless, separable lean only, heated, pan-broil
Pork Products
31%
5752Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, choice, raw
Beef Products
31%
5753Beef, brisket, flat half, boneless, separable lean and fat, trimmed to 0" fat, select, raw
Beef Products
31%
5754Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw
Beef Products
31%
5755Gelatin desserts, dry mix, with added ascorbic acid, sodium-citrate and salt
Sweets
31%
5756Lamb, variety meats and by-products, tongue, cooked, braised
Lamb, Veal, and Game Products
31%
5757Pork, cured, shoulder, blade roll, separable lean and fat, roasted
Pork Products
31%
5758Plums, canned, purple, heavy syrup pack, solids and liquids
Fruits and Fruit Juices
31%
5759Oscar Mayer, Ham (chopped with natural juice)
Sausages and Luncheon Meats
31%
5760Chicken, dark meat, thigh, meat and skin, with added solution, raw
Poultry Products
31%

5731–5760 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