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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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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
5761Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, select, raw
Beef Products
31%
5762Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw
Beef Products
31%
5763Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, raw
Beef Products
31%
5764Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable fat, raw
Lamb, Veal, and Game Products
31%
5765Lamb, composite of trimmed retail cuts, separable fat, trimmed to 1/4" fat, choice, raw
Lamb, Veal, and Game Products
31%
5766Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw
Beef Products
31%
5767Luncheon meat, pork with ham, minced, canned, includes Spam (Hormel)
Sausages and Luncheon Meats
31%
5768Lamb, variety meats and by-products, brain, raw
Lamb, Veal, and Game Products
31%
5769Nuts, coconut water (liquid from coconuts)
Nut and Seed Products
31%
5770Syrups, table blends, corn, refiner, and sugar
Sweets
31%
5771McDONALD'S, McFLURRY with M&M'S CANDIES
Fast Foods
31%
5772Celeriac, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
31%
5773Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, select, raw
Beef Products
31%
5774Fish, pollock, Alaska, cooked, dry heat (may contain additives to retain moisture)
Finfish and Shellfish Products
31%
5775Candies, sweet chocolate
Sweets
31%
5776Beef, rib eye steak/roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw
Beef Products
31%
5777Fish, pollock, Atlantic, cooked, dry heat
Finfish and Shellfish Products
31%
5778Chicken, broilers or fryers, neck, meat and skin, cooked simmered
Poultry Products
31%
5779Pork, ground, 96% lean / 4% fat, cooked, pan-broiled
Pork Products
31%
5780Soup, cream of chicken, canned, prepared with equal volume milk
Soups, Sauces, and Gravies
31%
5781Beef, chuck eye Country-Style ribs, boneless, separable lean and fat, trimmed to 0" fat, select, raw
Beef Products
31%
5782Beef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw
Beef Products
31%
5783Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw
Beef Products
31%
5784Quinces, raw
Fruits and Fruit Juices
31%
5785Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, select, raw
Beef Products
31%
5786Guava nectar, canned, with added ascorbic acid
Fruits and Fruit Juices
31%
5787Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw
Beef Products
31%
5788Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw
Beef Products
31%
5789Salad dressing, mayonnaise, imitation, milk cream
Fats and Oils
31%
5790Cereals, CREAM OF RICE, cooked with water, with salt
Breakfast Cereals
31%

5761–5790 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