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 (500mcg) per day, while adults need 3-4mg (3000-4000mcg) of fluoride each day. (1) For the adequate intake (AI) calculations below 4mg (4000mcg) was used.
Since consuming too much fluoride can have ill health effects, the NLM sets the upper limit at 10mg, or 10,000mcg. 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

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

Fluoride per Cup | Fluoride per 100g | Fluoride per 200 Calories |
---|---|---|
349.1mcg (9% AI) | 138mcg (3% AI) | 460mcg (11% AI) |
*Fruit juice is high in sugar which can harm teeth.

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

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

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

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

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

Fluoride per 8oz Cup | Fluoride per 100g | Fluoride per 200 Calories |
---|---|---|
215mcg (5% AI) | 90.7mcg (2% AI) | 18140mcg (454% AI) |
The amount of fluoride the coffee contains will depend on the water used to prepare it.

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

Fluoride per Oz | Fluoride per 100g | Fluoride per 200 Calories |
---|---|---|
60.8mcg (2% AI) | 233.9mcg (6% AI) | 156.5mcg (4% AI) |
*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) |
About the Data
Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
From the Nutrient Ranking Tool
Use the ranking tool links below to select foods and create your own food list to share or print.
View more nutrients 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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