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

#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.

#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.

#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.

#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) |

#5: Shrimp
Fluoride per Cup | Fluoride per 100g | Fluoride per 200 Calories |
---|---|---|
257.3μg (6% AI) | 201μg (5% AI) | 402μg (10% AI) |

#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.

#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) |

#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.

#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) |

#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
Food | Serving | Fluoride |
---|---|---|
#1 Cooked Oatmeal | per cup | 4% AI (167.5μg) |
#2 Chocolate Almond Milk | per cup | 4% AI (166.1μg) |
#3 Light Beer | per 12oz can | 4% AI (160.4μg) |
#4 Black Bean Soup | per cup | 2% AI (87.9μg) |
#5 Cooked Carrots | per cup | 2% AI (74.1μg) |
#6 Cooked Spinach | per cup | 2% AI (68μg) |
#7 Boiled Potatoes | per potato | 2% AI (67.2μg) |
#8 White Rice | per cup | 2% AI (64.9μg) |
#9 Oysters | per 3oz | 1% AI (53.6μg) |
#10 Asparagus | per cup | 1% AI (39.4μg) |
From the Nutrient Ranking Tool
View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
Related
Data Sources and References
- 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
- U.S. Agricultural Research Service Food Data Central
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