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)
37290μg
(932% AI)
Source: Nutrition Facts for Black Tea
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)
Source: Nutrition Facts for Grape Juice (With Added Vitamin C)
*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)
Source: Nutrition Facts for Orange Soda
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)
Source: Nutrition Facts for Canned Blue Crab
Shrimp

#5: Shrimp

Fluoride
per Cup
Fluoride
per 100g
Fluoride
per 200 Calories
257.3μg
(6% AI)
201μg
(5% AI)
402μg
(10% AI)
Source: Nutrition Facts for Canned Shrimp
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)
10450μg
(261% AI)
Source: Nutrition Facts for Water Non-carbonated Bottles Natural Fruit Flavors Sweetened With Low Calorie Sweetener
*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)
Source: Nutrition Facts for Table Wine
Cafe Americano

#8: Coffee

Fluoride
per 8oz Cup
Fluoride
per 100g
Fluoride
per 200 Calories
215μg
(5% AI)
90.7μg
(2% AI)
9070μg
(227% AI)
Source: Nutrition Facts for Coffee
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)
Source: Nutrition Facts for Tap Water
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)
Source: Nutrition Facts for Raisins
*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 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)

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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. USDA National Nutrient Database for Standard Reference, Release 28.