This ranking cannot tell you whether someone actually absorbs and uses folate well, or whether they have a genetic variant that slows the conversion of one folate form to another. What it does show is where folate lives in food and which items hit the 400 mcg Daily Value in a modest serving.
Folate concentrates in leafy greens, legumes and offal. The ranking stacks foods by their folate density per 100 g; this is not the same as bioavailability, since some plant sources contain folate in forms your body takes up less readily than others.
FDA daily value: 400 mcg
Selling a product with folate? Generate a print-ready nutrition label from your recipe.
Showing 1301–1350 of 3,065 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | OLIVE GARDEN, lasagna classico | Restaurant Foods | 35.00 mcg | 9% |
| 1302 | Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1303 | Water convolvulus, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1304 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1305 | Potatoes, french fried, all types, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1306 | Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1307 | Fruit juice smoothie, NAKED JUICE, strawberry banana | Fruits and Fruit Juices | 35.00 mcg | 9% |
| 1308 | Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free | Baked Products | 35.00 mcg | 9% |
| 1309 | Bread, raisin, unenriched | Baked Products | 34.00 mcg | 8% |
| 1310 | Pie crust, cookie-type, prepared from recipe, graham cracker, chilled | Baked Products | 34.00 mcg | 8% |
| 1311 | Cookies, oatmeal, commercially prepared, soft-type | Baked Products | 34.00 mcg | 8% |
| 1312 | Cake, yellow, prepared from recipe without frosting | Baked Products | 34.00 mcg | 8% |
| 1313 | Boysenberries, canned, heavy syrup | Fruits and Fruit Juices | 34.00 mcg | 8% |
| 1314 | Blackberries, frozen, unsweetened | Fruits and Fruit Juices | 34.00 mcg | 8% |
| 1315 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry | Breakfast Cereals | 34.00 mcg | 8% |
| 1316 | Nuts, pine nuts, dried | Nut and Seed Products | 34.00 mcg | 8% |
| 1317 | Shallots, raw | Vegetables and Vegetable Products | 34.00 mcg | 8% |
| 1318 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 34.00 mcg | 8% |
| 1319 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 34.00 mcg | 8% |
| 1320 | Corn with red and green peppers, canned, solids and liquids | Vegetables and Vegetable Products | 34.00 mcg | 8% |
| 1321 | Rye flour, medium | Cereal Grains and Pasta | 34.00 mcg | 8% |
| 1322 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 34.00 mcg | 8% |
| 1323 | Lima beans, immature seeds, raw | Vegetables and Vegetable Products | 34.00 mcg | 8% |
| 1324 | Cornmeal, yellow (Navajo) | American Indian/Alaska Native Foods | 34.00 mcg | 8% |
| 1325 | Cookies, chocolate chip, prepared from recipe, made with margarine | Baked Products | 33.00 mcg | 8% |
| 1326 | Bread, banana, prepared from recipe, made with margarine | Baked Products | 33.00 mcg | 8% |
| 1327 | Broadbeans (fava beans), mature seeds, canned | Legumes and Legume Products | 33.00 mcg | 8% |
| 1328 | Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder | Beverages | 33.00 mcg | 8% |
| 1329 | Snacks, granola bites, mixed flavors | Snacks | 33.00 mcg | 8% |
| 1330 | Soup, black bean, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 33.00 mcg | 8% |
| 1331 | Danish pastry, cinnamon, unenriched | Baked Products | 33.00 mcg | 8% |
| 1332 | Cookies, oatmeal, prepared from recipe, without raisins | Baked Products | 33.00 mcg | 8% |
| 1333 | Cake, gingerbread, prepared from recipe | Baked Products | 33.00 mcg | 8% |
| 1334 | Babyfood, vegetables, green beans, junior | Baby Foods | 33.00 mcg | 8% |
| 1335 | Crackers, toast thins, low sodium | Baked Products | 33.00 mcg | 8% |
| 1336 | Succotash, (corn and limas), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1337 | Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1338 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1339 | Nuts, ginkgo nuts, canned | Nut and Seed Products | 33.00 mcg | 8% |
| 1340 | Turnip greens and turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1341 | Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1342 | Turnip greens and turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1343 | Celery, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1344 | Beans, snap, green, raw | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1345 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 33.00 mcg | 8% |
| 1346 | Beans, snap, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1347 | Beans, snap, yellow, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1348 | Beans, snap, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1349 | Beans, snap, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1350 | Wheat flours, bread, unenriched | Cereal Grains and Pasta | 33.00 mcg | 8% |
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