Top 10 Foods and Drinks Highest in Fluoride

Top 10 Foods and Drinks Highest in Fluoride

Fluoride is a mineral well known for strengthening teeth and helping prevent dental cavities. (1) Since the amount of fluoride in foods can vary, it is added to public water supplies in some countries, including the US.

According to the National Library of Medicine (NLM), the amount of fluoride you need depends on your body mass (weight). Children typically need 0.5mg (500μg) per day, while adults need 3-4mg (3000-4000μg) of fluoride each day. (1) For the adequate intake (%AI) calculations below 4mg (4000μg) was used.

Since consuming too much fluoride can have ill health effects, the NLM sets the upper limit at 10mg, or 10,000μg. This is just 2.5 times the adequate intake.

Fluoride tends to accumulate in a mixture of both healthy and unhealthy foods including tea, coffee, shellfish, grapes (raisins, wine, grape juice), artificial sweeteners, sodas, potatoes, flavored popsicles, baby foods, broths, stews, and hot cereals made with tap water. If fluoride fortified water is used to make these foods and drinks, they will contain even more fluoride.

Further sugary or carbonated drinks can lead to more tooth decay, wiping out any good effect from the fluoride.

For all these fluoride foods and drinks, if fluoride fortified water was used in their creation, they will have even more fluoride. Below are the top 10 sources of fluoride, for more, see the extended list of fluoride rich foods and drinks.


List of Fluoride Sources

A cup of black tea

#1: Black Tea (Brewed With Tap Water)

Fluoride
per Cup
Fluoride
per 100g
Fluoride
per 200 Calories
883.8μg
(22% AI)
372.9μg
(9% AI)
74580μg
(1865% AI)

The amount of fluoride will depend on the levels in the water used to prepare it. Even commercial teas sold in bottles and cans may contain some fluoride.

A glass of grape juice

#2: Fruit Juice (Grape)

Fluoride
per Cup
Fluoride
per 100g
Fluoride
per 200 Calories
349.1μg
(9% AI)
138μg
(3% AI)
460μg
(11% AI)

*Fruit juice is high in sugar which can harm teeth.

A can of soda

#3: Sodas

Fluoride
per 12oz Can
Fluoride
per 100g
Fluoride
per 200 Calories
299.8μg
(7% AI)
80.6μg
(2% AI)
335.8μg
(8% AI)

The amount of fluoride will depend on the levels in the water used to prepare it. *Sugary sodas are not healthy food and are best avoided. Further, the acidic carbonation in soda can cause tooth decay.

A crab claw

#4: Blue Crab

Fluoride
1 Cup
Fluoride
per 100g
Fluoride
per 200 Calories
283.4μg
(7% AI)
209.9μg
(5% AI)
505.8μg
(13% AI)
Shrimp

#5: Shrimp

Fluoride
per Cup
Fluoride
per 100g
Fluoride
per 200 Calories
257.3μg
(6% AI)
201μg
(5% AI)
402μg
(10% AI)
Glass of fruit water

#6: Fruit Flavored Water with Sweeteners

Fluoride
per 8oz Cup
Fluoride
per 100g
Fluoride
per 200 Calories
247.7μg
(6% AI)
104.5μg
(3% AI)
20900μg
(523% AI)

*Flavored water with artificial sweeteners are not as healthy as plain water. Carbonation in water can make the water acidic, increasing the risk of tooth decay. This article has the pH of several popular brands of sparkling water.

A glass of wine

#7: Table Wine

Fluoride
per 5oz Glass
Fluoride
per 100g
Fluoride
per 200 Calories
226.9μg
(6% AI)
153.3μg
(4% AI)
369.4μg
(9% AI)
Cafe Americano

#8: Coffee

Fluoride
per 8oz Cup
Fluoride
per 100g
Fluoride
per 200 Calories
215μg
(5% AI)
90.7μg
(2% AI)
18140μg
(454% AI)

The amount of fluoride the coffee contains will depend on the water used to prepare it.

A glass of water

#9: Average Municipal (City) Tap Water

Fluoride
per 8oz Cup
Fluoride
per 100g
Fluoride
per 200 Calories
168.7μg
(4% AI)
71.2μg
(2% AI)
0μg
(0% AI)
Raisins

#10: Raisins*

Fluoride
per Oz
Fluoride
per 100g
Fluoride
per 200 Calories
60.8μg
(2% AI)
233.9μg
(6% AI)
156.5μg
(4% AI)

*Raisins are high in sugar and can get stuck between teeth. As such, they can increase the risk of tooth decay.

See All 196 Foods High in Fluoride

More Sources of Fluoride

FoodServingFluoride
#1 Cooked Oatmealper cup4% AI
(167.5μg)
#2 Chocolate Almond Milkper cup4% AI
(166.1μg)
#3 Light Beerper 12oz can4% AI
(160.4μg)
#4 Black Bean Soupper cup2% AI
(87.9μg)
#5 Cooked Carrotsper cup2% AI
(74.1μg)
#6 Cooked Spinachper cup2% AI
(68μg)
#7 Boiled Potatoesper potato2% AI
(67.2μg)
#8 White Riceper cup2% AI
(64.9μg)
#9 Oystersper 3oz1% AI
(53.6μg)
#10 Asparagusper cup1% AI
(39.4μg)

View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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Data Sources and References

  1. Fluoride: A Review Of Use And Effects On Health. Mater Sociomed. 2016 Apr; 28(2): 133–137. Published online 2016 Mar 25. doi: 10.5455/msm.2016.28.133-137
  2. U.S. Agricultural Research Service Food Data Central

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