Foods That Naturally Contain Fluoride

Baked potato

Dentists love fluoride because it can strengthen and re-mineralize damaged enamel, making it more resistant to decay. That’s why fluoride is added to public drinking water and toothpaste and mouthwash. Contrary to what you might hear, fluoride is a mineral that occurs in nature in many different places, including our food. Here are a few fluoride-rich foods you now have a new excuse to enjoy.


Popeye’s favorite superfood, spinach is packed with all kinds of great vitamins and minerals, and fluoride is among them. Spinach contains 0.07 mg of fluoride per cup. It is also a great source of Vitamin C, which can strengthen the immune system and help your body fight infections.

Grapes, Raisins, and Wine

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.

Black Tea

If you get your daily caffeine hit from black tea, you’re also adding to your fluoride intake. Some people believe that the high level of fluoride in tea simply comes from preparing it with fluoridated tap water. In fact, the tea leaves themselves contain the mineral. Brewing your black tea with tap water just increases the fluoride content a little bit more. But be warned, black tea will stain your teeth, even quicker than black coffee!


Potatoes are also a decent source, particularly russet potatoes, which contain 0.49 ppm of fluoride. However, this fluoride content depends on how the potatoes are prepared: baked or baked potatoes and hash browns contain twice as much fluoride as french fries!

Please note, even if you eat a lot of the foods mentioned above, the best ways to get the fluoride you need to keep your teeth strong are drinking tap water and using fluoride toothpaste!