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 1701–1750 of 2,541 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1701 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 1702 | Carrot, boiled, drained | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 1703 | Pepper, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 1704 | Tomato products, canned, sauce with onions, green peppers and celery | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 1705 | Pepper, jalapeno, canned, solids and liquid | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 1706 | Nuts, coconut cream (liquid from grated meat), sweetened, canned | Nuts and Seeds | 14.00 mcg | 4% |
| 1707 | Nuts, coconut milk (liquid from grated meat and water), canned | Nuts and Seeds | 14.00 mcg | 4% |
| 1708 | Nuts, coconut milk (liquid from grated meat and water), frozen | Nuts and Seeds | 14.00 mcg | 4% |
| 1709 | Hot chocolate, with aspartame, mix, powder | Beverages | 14.00 mcg | 4% |
| 1710 | Malt beverage, includes non-alcoholic beer (<0.5% alcohol by volume) | Beverages | 14.00 mcg | 4% |
| 1711 | Soy sauce (made with soy and wheat), shoyu, regular | Legumes and Legume Products | 14.00 mcg | 4% |
| 1712 | Candies, bars, Kit Kat wafer bar | Sweets | 14.00 mcg | 4% |
| 1713 | Snacks, banana chips | Snacks | 14.00 mcg | 4% |
| 1714 | Grains, buckwheat groats, roasted, cooked | Cereals, Grains and Pasta | 14.00 mcg | 4% |
| 1715 | Pasta, Japanese noodles, somen, dry | Cereals, Grains and Pasta | 14.00 mcg | 4% |
| 1716 | Jackfruit, canned, syrup pack | Fruits and fruit juices | 14.00 mcg | 4% |
| 1717 | Cucumber, peeled, raw | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 1718 | Potato, Russet, flesh and skin, raw | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 1719 | Salad dressing, french, fat free | Fats and Oils | 14.00 mcg | 4% |
| 1720 | Salad dressing, coleslaw | Fats and Oils | 14.00 mcg | 4% |
| 1721 | Sweets, topping, chocolate flavour hazelnut spread | Sweets | 14.00 mcg | 4% |
| 1722 | Mushroom, shiitake, stir-fried, no fat added | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 1723 | Lasagna, vegetable, frozen, baked | Mixed Dishes | 14.00 mcg | 4% |
| 1724 | Beet greens, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 1725 | Eggplant (aubergine, brinjal), boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 1726 | Kale, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 1727 | Lambsquarters, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 1728 | Pepper, sweet, red, frozen, chopped, unprepared | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 1729 | Plant-based beverage, soy, enriched, all flavours | Beverages | 14.00 mcg | 4% |
| 1730 | Salad, taco, with salsa, homemade | Mixed Dishes | 14.00 mcg | 4% |
| 1731 | Plant-based beverage, soy, enriched, all flavours, reduced fat | Beverages | 14.00 mcg | 4% |
| 1732 | Cereal, ready to eat, Flax Plus Maple Pecan Crunch, Nature's Path | Breakfast cereals | 14.00 mcg | 4% |
| 1733 | Stinging Nettles, native, blanched | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 1734 | Snacks, fruit leather, pieces, vitamin C added | Snacks | 14.00 mcg | 4% |
| 1735 | Spices, ginger, ground | Spices and Herbs | 13.00 mcg | 3% |
| 1736 | Grapefruit, pink or red, all areas, raw | Fruits and fruit juices | 13.00 mcg | 3% |
| 1737 | Grapefruit juice, frozen concentrate, undiluted | Fruits and fruit juices | 13.00 mcg | 3% |
| 1738 | Lemon peel, raw | Fruits and fruit juices | 13.00 mcg | 3% |
| 1739 | Dandelion greens, boiled, drained | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 1740 | Jerusalem artichoke (sunchoke), raw | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 1741 | Kale, boiled, drained | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 1742 | Lotus root, raw | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 1743 | Onion, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 1744 | Onion, frozen, whole, boiled, drained | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 1745 | Potato, hashed brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 1746 | Potato, whole, peeled, frozen, unprepared | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 1747 | Squash, summer, crookneck, frozen, boiled, drained | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 1748 | Borage, raw | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 1749 | Dock (sorrel), raw | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 1750 | Kale, scotch, boiled, drained | Vegetables and Vegetable Products | 13.00 mcg | 3% |
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