Top 10 Foods and Drinks Highest in Fluoride

Photo of Daisy Whitbread Written by Daisy Whitbread
BSc (Hons) MSc DipION
Photo of Dr. Patricia Shelton Medically Reviewed by
Dr. Patricia Shelton
Evidence Based. References sourced from PubMed.
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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.

More Sources of Fluoride

1. Cooked Oatmeal per cup 4% AI
2. Chocolate Almond Milk per cup 4% AI
3. Light Beer per 12oz can 4% AI
4. Black Bean Soup per cup 2% AI
5. Cooked Carrots per cup 2% AI
6. Cooked Spinach per cup 2% AI
7. Boiled Potatoes per potato 2% AI
8. White Rice per cup 2% AI
9. Oysters per 3oz 1% AI
10. Asparagus per cup 1% AI

Fluoride Requirements By Age and Gender

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

Life StageRDA
0-6 months old0.01mg
7-12 months old0.5mg
1-3 years old0.7mg
4-8 years old1mg
9-13 years old2mg
14-18 years old3mg
19+ years old4mg
9-13 years old2mg
14-18 years old3mg
19+0 years old3mg
14-18 years old3mg
18+ years old3mg
14-18 years old3mg
18+ years old3mg

Source: Dietary Reference Intakes for Fluoride.

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Data Sources and References

  1. MariƱo 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
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