Top 10 Foods and Drinks Highest in Fluoride

Written by Daisy Whitbread, MScN

Fluoride is a mineral renowned for strengthening teeth helping to prevent cavities and related diseases. 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. 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.

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#1: Black Tea (Prepared with Tap Water)

Fluoride in 100g	1 fl oz (30g)	1 cup (8 fl oz) (237g)
373μg (9% AI)	110μg (3% AI)	884μg (21% 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. Click to see complete nutrition facts.

#2: Seedless Raisins*

Fluoride in 100g	1 cup (not packed) (145g)	50 raisins (26g)
234μg (6% AI)	339μg (9% AI)	61μg (2% AI)

*Raisins are high in sugar and can get stuck between teeth. As such, they can increase risk of tooth decay. Click to see complete nutrition facts.

#3: Blue Crab

Fluoride in 100g	1 cup (135g)	3 oz (85g)
210μg (5% AI)	283μg (7% AI)	178μg (4% AI)

Click to see complete nutrition facts.

#4: Shrimp

Fluoride in 100g	1 can (4.5 oz), drained (128g)	10 shrimp (32g)
201μg (5% AI)	257μg (6% AI)	64μg (2% AI)

Click to see complete nutrition facts.

#5: Table Wine

Fluoride in 100g	1 glass (5 fl oz) (148g)	1 fl oz (30g)
153μg (4% AI)	227μg (6% AI)	45μg (1% AI)

The amount of fluoride the wine contains will depend on the water used to prepare it. Click to see complete nutrition facts.

#6: Fruit Juice (Grape)*

Fluoride in 100g	1 cup (253g)	1 fl oz (32g)
138μg (3% AI)	349μg (8% AI)	44μg (1% AI)

*Fruit juice is high in sugar which can harm teeth. Click to see complete nutrition facts.

#7: Water With Natural Fruit Flavors and Low Calorie Sweeteners*

Fluoride in 100g	1 cuo (8 fl oz) (237g)	1 fl oz (30g)
105μg (3% AI)	248μg (7% AI)	31μg (1% AI)

The amount of fluoride the flavored water contains will depend on the water used to prepare it. *Flavored water with artifical sweeteners are not as healthy as plain water. Carbonation in water can make the water acidic, increasing risk of tooth decay. This article has the pH of several popular brands of sparkling water. Click to see complete nutrition facts.

#8: Coffee Prepared with Tap Water

Fluoride in 100g	1 cup (8 fl oz) (237g)	1 fl oz (30g)
91μg (2% AI)	215μg (5% AI)	27μg (1% AI)

The amount of fluoride the coffee contains will depend on the water used to prepare it. Click to see complete nutrition facts.

#9: Average Municipal (City) Tap Water

Fluoride in 100g	1 liter (1000g)	1 bottle 8 fl oz (237g)
81μg (2% AI)	811μg (20% AI)	192μg (5% AI)

Click to see complete nutrition facts.

#10: Sodas (Orange) *Avoid

Fluoride in 100g	1 can or bottle (12 fl oz) (372g)	1 fl oz (31g)
81μg (2% AI)	300μg (7% AI)	25μg (1% 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. Click to see complete nutrition facts.