Top 10 Foods and Drinks Highest in Fluoride

Fluoride is a mineral 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 United States.

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 (500mcg) per day, while adults need 3-4mg (3000-4000mcg) of fluoride each day. (2) For the adequate intake (AI) calculations below, a value of 4mg (4000mcg) is used.

Since consuming too much fluoride can have ill health effects, the NLM sets the upper limit at 10mg, or 10,000mcg. (2) This is just 2.5 times the adequate intake.

Fluoride can be found in a variety of different 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.

Sugary or carbonated drinks can lead to more tooth decay. Even if they contain significant levels of fluoride, they tend to have a net negative effect on dental health, due to the effects of the sugar they contain. (3)

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

• 1. Black Tea (Brewed With Tap Water) + Add

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

  Nutrition Facts for Black Tea (Brewed). (Source)

  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.

• 2. Fruit Juice (Grape) + Add

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

  Nutrition Facts for Grape Juice (With Added Vitamin C). (Source)

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

• 3. Sodas + Add

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

  Nutrition Facts for Orange Soda. (Source)

  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.

• 4. Blue Crab + Add

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

  Nutrition Facts for Canned Blue Crab. (Source)
• 5. Shrimp + Add

  Fluoride per Cup	Fluoride per 100g	Fluoride per 200 Calories
  257.3mcg (6% AI)	201mcg (5% AI)	402mcg (10% AI)

  Nutrition Facts for Canned Shrimp. (Source)
• 6. Fruit Flavored Water with Sweeteners + Add

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

  Nutrition Facts for Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener. (Source)

  *Flavored water with artificial sweeteners is not as healthy as plain water. Carbonation in water can make the water acidic, increasing the risk of tooth decay. (3) This article has the pH of several popular brands of sparkling water.

• 7. Table Wine + Add

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

  Nutrition Facts for Table Wine. (Source)
• 8. Coffee + Add

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

  Nutrition Facts for Coffee. (Source)

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

• 9. Average Municipal (City) Tap Water + Add

  Fluoride per 8oz Cup	Fluoride per 100g
  168.7mcg (4% AI)	71.2mcg (2% AI)

  Nutrition Facts for Tap Water. (Source)
• 10. Raisins* + Add

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

  Nutrition Facts for Raisins. (Source)

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

More Sources of Fluoride

Food	Serving	Fluoride
1. Cooked Oatmeal +	per cup	4% AI (167.5mcg)
2. Chocolate Almond Milk +	per cup	4% AI (166.1mcg)
3. Light Beer +	per 12oz can	4% AI (160.4mcg)
4. Black Bean Soup +	per cup	2% AI (87.9mcg)
5. Cooked Carrots +	per cup	2% AI (74.1mcg)
6. Cooked Spinach +	per cup	2% AI (68mcg)
7. Boiled Potatoes +	per potato	2% AI (67.2mcg)
8. White Rice +	per cup	2% AI (64.9mcg)
9. Oysters +	per 3oz	1% AI (53.6mcg)
10. Asparagus +	per cup	1% AI (39.4mcg)

Fluoride Requirements By Age and Gender

The adequate intake (%AI) for fluoride ranges from 0.01mg to 4mg per day. (2)

Life Stage	RDA
Infants*
0-6 months old	0.01mg
7-12 months old	0.5mg
Children
1-3 years old	0.7mg
4-8 years old	1mg
Males
9-13 years old	2mg
14-18 years old	3mg
19+ years old	4mg
Females
9-13 years old	2mg
14-18 years old	3mg
19+0 years old	3mg
Pregnancy
14-18 years old	3mg
18+ years old	3mg
Lactation
14-18 years old	3mg
18+ years old	3mg

Source: Dietary Reference Intakes for Fluoride.

From the Nutrient Ranking Tool

Use the ranking tool links below to select foods and create your own food list to share or print.

• Foods High in Fluoride
• Foods Low in Fluoride
• Vegetarian Foods High in Fluoride
• Dairy High in Fluoride

View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• High Caffeine Foods and Drinks
• High Sugar Foods
• High Sugar Fruits
• High Potassium Foods
• High Sodium Foods

Data Sources and References

1. Mariño R, Fajardo J, Morgan M. The Role of Fluoride in the Prevention of Tooth Decay Community Dent Health. 2012 Dec;29(4):302-8. 23488214
2. NIH - Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride.
3. Wang YL, Chang CC, Chi CW, Chang HH, Chiang YC, Chuang YC, Chang HH, Huang GF, Liao YS, Lin CP. Damage from Carbonated Soft Drinks on Enamel: A Systematic Review J Formos Med Assoc. 2014 Nov;113(11):850-6. doi: 10.1016/j.jfma.2014.06.002. Epub 2014 Jul 4. 25001324