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Foods with Fluoride: How Much Fluoride Do You Need?

Fluoride is a mineral known to strengthen teeth and help prevent cavities. Since the amount of fluoride in food may vary, it is added to public water supplies in several countries, including the United States.

According to the National Library of Medicine (NLM), the fluoride you need depends on your body mass (weight). Children usually need 0.5mg (500μg) per day, while adults need 3mg (3000-4000μg) fluoride per day. Calculations below 4 mg (4000μg) were used for an adequate intake (% AI).

Since consuming too much fluoride can have bad health effects, NLM sets the upper limit at 10mg or 10,000μg. That’s just 2.5 times the amount.

Fluoride builds up in a mixture of healthy and unhealthy foods including tea, coffee, shellfish, grapes (raisins, wine, grape juice), artificial sweeteners, sodas, potatoes, flavored popsicles, baby food, broth, stew, and hot cereals. If fluoride-fortified water is used to make these foods and drinks, they will contain more fluoride. More sugary or carbonated beverages may be more corrosive, and fluoride may have a better effect.

Foods with Fluoride

Grapes, raisins, and wine

Grapes in all their forms contain fluoride. Yet another reason to enjoy a glass of wine! Raisins contain the most concentrated fluoride in these grape-related foods, but they also contain more sugar. Grapes are great for health and fluoride!


Baked potatoes are a good source of fluoride! Russet potatoes, in particular, contain high amounts of minerals. Any type of potato, prepared in any way, will contain some fluoride, but not french fries. They are certainly not healthy, of course! However, once you have your spuds ready, be aware that they contain some fluoride.


Crab legs are not only a fancy seafood treat, they also contain high levels of natural fluoride! Blue crabs are especially good for getting your fluoride.


Shrimp, is a great source of fluoride, including a variety of shellfish. Bring the shrimp cocktail (and maybe a real one too!)

Black tea

Making black tea in tap water actually gives you fluoride from two sources: water and tea. Black tea leaves themselves contain minerals and if you make it with tap water, it will only add to the fluoride levels you are drinking.


Don’t worry, coffee also contains fluoride. In the same way as tea, if you prepare it with standard tap water you will get double the dose.

Raw fruit

Most raw fruits contain fluoride! These include apples, bananas, avocados, cherries, peaches, strawberries, watermelons, and many more. Not only is fresh fruit delicious, but it can also help your teeth.

How much fluoride do you need?

Dental experts agree that fluoride really helps prevent erosion and cavities, but how much do we actually need? Do you have things like too much fluoride?

The short answer is yes, you can consume too much.

The good news is that fluoride in the above foods is usually measured in micrograms and the risk of over-exposure is quite low. Children need about 500 micrograms (or 0.5 mg) and adults need about 3,000-4,000 micrograms (3-4 mg) per day.

There is a legal limit to the amount of fluoride in tap water but if you are worried about how much you are eating it is a good idea to measure it! There are products to help you do just that.


Where Can fluoride be found?

Fluoride is a naturally occurring mineral that is found in all-natural waters to some extent – both seawater and freshwater. It is the 13th most abundant element on the Earth's crust; a chemical Ion of Fluorine. Fluorine is the gaseous form; Fluorite the crystal form.

What foods contain fluoride UK?

In terms of dietary sources, fish (which contains 1.9mg fluoride/kg) and tea (which contains 3.85mg fluoride/L) are important natural sources of fluoride, along with tap water that has been fluoridated.

What is the best source of fluoride?

Grapes are also a natural source of fluoride, but not in very high concentrations compared to raisins, which have more than 20 times as much fluoride as raw grapes. Wine is also a good source of fluoride, particularly white wine, which contains nearly twice as much as red wine.

Is milk a fluoride?

The level of fluoride in milk has been a subject of disagreement for many years. With advances in analytical technology, the reported fluoride concentration has steadily declined. The present study showed that the mean fluoride concentration of cow's milk is 0.09 ± 0.07 and buffalo's milk is 0.09 ± 0.08.


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