Top 10 Foods and Drinks Highest in Fluoride

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
Top 10 Foods and Drinks Highest in Fluoride

Fluoride is a mineral renowned for strengthening teeth helping to prevent cavities and related diseases. (1) Since the amount of fluoride in foods can fluctuate greatly it is typically added to most public water supplies.

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 get concentrated in 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. Of these water, tea, coffee, shellfish, potatoes, and grapes can be considered healthy. All other sources should be avoided.

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)
0μg
(0% AI)
The amount of fluoride the tea contains will depend on the water used to prepare it. Even commercial teas sold in bottles and cans will 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 the soda contains will depend on the water used to prepare it. *Sugary sodas are not a healthy food and 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: Water With Natural Fruit Flavors and Low Calorie Sweeteners*

Fluoride
per 8oz Cup
Fluoride
per 100g
Fluoride
per 200 Calories
247.7μg
(6% AI)
104.5μg
(3% AI)
0μg
(0% 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)
0μg
(0% 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 risk of tooth decay.

See All 198 Foods High in Fluoride

More Sources of Fluoride

FoodServingFluoride
#1 Cooked Oatmeal
(Source)
per cup4% AI
(167.5μg)
#2 Chocolate Almond Milk
(Source)
per cup4% AI
(166.1μg)
#3 Light Beer
(Source)
per 12oz can4% AI
(160.4μg)
#4 Black Bean Soup
(Source)
per cup2% AI
(87.9μg)
#5 Cooked Carrots
(Source)
per cup2% AI
(74.1μg)
#6 Cooked Spinach
(Source)
per cup2% AI
(68μg)
#7 Boiled Potatoes
(Source)
per potato2% AI
(67.2μg)
#8 White Rice
(Source)
per cup2% AI
(64.9μg)
#9 Oysters
(Source)
per 3oz1% AI
(53.6μg)
#10 Asparagus
(Source)
per cup1% AI
(39.4μg)

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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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