Top 10 Foods and Drinks Highest in Fluoride

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 souces 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.


A Cup of Black Tea

#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.


Golden and Black Raisins

#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.


A Crab Claw

#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.


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Photo of Shrimp

#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.


A Glass of Red Wine

#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.


A glass of grape juice

#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.


A glass of flavored water

#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.


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A Cup of Coffee

#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.


A glass of water

#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.


A Red Soft Drink Can

#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.


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Click each heading below for more information from HealthAliciousNess.com

Potato Chips made from Dried Potatoes106μg (3% AI) per 100 gram serving30μg (1% AI) per 1 oz (28 grams) Click to see complete nutrition facts for Potato Chips
Sugar Free Fruit Flavored Popscicle Pops89μg (2% AI) per 100 gram serving49μg (1% AI) per 1 serving 1.75 fl oz pop (55 grams) Click to see complete nutrition facts for Popsicle Pops
Jellies73μg (2% AI) per 100 gram serving15μg (0% AI) per 1 serving 1 tbsp (21 grams)10μg (0% AI) per 1 packet (0.5 oz) (14 grams) Click to see complete nutrition facts for Jellies
Oatmeal72μg (2% AI) per 100 gram serving168μg (5% AI) per 1 cup (234 grams)10μg (0% AI) per 1 tbsp (15 grams) Click to see complete nutrition facts for Oatmeal
Canned Beef Gravy99μg (2% AI) per 100 gram serving231μg (5% AI) per 1 cup (233 grams)289μg (6% AI) per 1 can (291 grams) Click to see complete nutrition facts for Canned Beef Gravy
Babyfood (Mashed Potatoes)70μg (2% AI) per 100 gram serving119μg (3% AI) per 1 container (170 grams) Click to see complete nutrition facts for Babyfood (Mashed Cheddar Potatoes and Broccoli)
Chicken Broth Made with Bouillon70μg (2% AI) per 100 gram serving169μg (5% AI) per 1 cup 8 fl oz (241 grams)21μg (1% AI) per 1 fl oz (30 grams) Click to see complete nutrition facts for Chicken Broth Made with Bouillon
Chocolate Almond Milk69μg (2% AI) per 100 gram serving166μg (5% AI) per 1 cup (240 grams) Click to see complete nutrition facts for Chocolate Almond Milk
Potato Chips61μg (2% AI) per 100 gram serving139μg (5% AI) per 1 bag (227 grams) Click to see complete nutrition facts for Potato Chips
Canned Beef Stew57μg (1% AI) per 100 gram serving111μg (2% AI) per 1 cup (1 serving) (196 grams) Click to see complete nutrition facts for Canned Beef Stew
Corn Grits (Cooked with Tap Water)56μg (1% AI) per 100 gram serving144μg (3% AI) per 1 cup (257 grams)9μg (0% AI) per 1 tablespoon (16 grams) Click to see complete nutrition facts for Grits Cooked with Tap Water

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