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 1801–1850 of 2,541 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1801 | Dessert, frozen yogourt, chocolate | Sweets | 12.00 mcg | 3% |
| 1802 | Candies, M&M's Almond Chocolate Candies | Sweets | 12.00 mcg | 3% |
| 1803 | Gourd, dishcloth (towelgourd), boiled, drained, with salt | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 1804 | Kohlrabi, boiled, drained, with salt | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 1805 | Potato, flesh, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 1806 | Potato, flesh and skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 1807 | Tomato products, canned paste, with salt | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 1808 | Granola bar, chewy, chocolate chip | Baked Products | 12.00 mcg | 3% |
| 1809 | Beans, snap (Italian, green or yellow), frozen, microwaved | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 1810 | Blueberry, dried, sweetened | Fruits and fruit juices | 12.00 mcg | 3% |
| 1811 | Soup, tomato rice, canned, condensed | Soups, Sauces and Gravies | 11.00 mcg | 3% |
| 1812 | Sauce, white, thick, homemade | Soups, Sauces and Gravies | 11.00 mcg | 3% |
| 1813 | Soup, tomato, dehydrated, water added | Soups, Sauces and Gravies | 11.00 mcg | 3% |
| 1814 | Soup, tomato, canned, condensed | Soups, Sauces and Gravies | 11.00 mcg | 3% |
| 1815 | Cereal, hot, oats, one minute, prepared, Quaker | Breakfast cereals | 11.00 mcg | 3% |
| 1816 | Cereal, hot, oats, quick, prepared, Quaker | Breakfast cereals | 11.00 mcg | 3% |
| 1817 | Cereal, hot, oats, large flakes, prepared, Quaker | Breakfast cereals | 11.00 mcg | 3% |
| 1818 | Currant, european black, raw | Fruits and fruit juices | 11.00 mcg | 3% |
| 1819 | Lemon, raw, without peel | Fruits and fruit juices | 11.00 mcg | 3% |
| 1820 | Pineapple, frozen chunks, sweetened | Fruits and fruit juices | 11.00 mcg | 3% |
| 1821 | Pineapple juice, frozen concentrate, diluted | Fruits and fruit juices | 11.00 mcg | 3% |
| 1822 | Raspberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 11.00 mcg | 3% |
| 1823 | Ginger root, raw | Vegetables and Vegetable Products | 11.00 mcg | 3% |
| 1824 | Potato, scalloped, homemade, with butter | Vegetables and Vegetable Products | 11.00 mcg | 3% |
| 1825 | Potato, au gratin, homemade, with butter | Vegetables and Vegetable Products | 11.00 mcg | 3% |
| 1826 | Sweet potato, raw | Vegetables and Vegetable Products | 11.00 mcg | 3% |
| 1827 | Sweet potato, canned, mashed | Vegetables and Vegetable Products | 11.00 mcg | 3% |
| 1828 | Tomato products, canned, puree, no salt added | Vegetables and Vegetable Products | 11.00 mcg | 3% |
| 1829 | Tomato, red, ripe, stewed (scalloped with breadcrumbs) | Vegetables and Vegetable Products | 11.00 mcg | 3% |
| 1830 | Carrot, frozen, boiled, drained | Vegetables and Vegetable Products | 11.00 mcg | 3% |
| 1831 | Squash, winter, acorn, boiled, mashed | Vegetables and Vegetable Products | 11.00 mcg | 3% |
| 1832 | Nuts, macadamia (bushnuts, queensland), raw | Nuts and Seeds | 11.00 mcg | 3% |
| 1833 | Lemonade, pink, frozen concentrate | Beverages | 11.00 mcg | 3% |
| 1834 | Refried beans, canned | Legumes and Legume Products | 11.00 mcg | 3% |
| 1835 | Bread, Boston brown, canned | Baked Products | 11.00 mcg | 3% |
| 1836 | Cake, cherry fudge with chocolate icing (frosting) | Baked Products | 11.00 mcg | 3% |
| 1837 | Sweets, jams and preserves | Sweets | 11.00 mcg | 3% |
| 1838 | Candies, fudge, chocolate marshmallow with nuts, homemade | Sweets | 11.00 mcg | 3% |
| 1839 | Dessert, frozen yogourt, chocolate, soft-serve | Sweets | 11.00 mcg | 3% |
| 1840 | Soup, tomato, canned, condensed, reduced sodium | Soups, Sauces and Gravies | 11.00 mcg | 3% |
| 1841 | Sauce, chili, peppers, hot, chili, mature red, canned | Soups, Sauces and Gravies | 11.00 mcg | 3% |
| 1842 | Pineapple, raw, traditional varieties | Fruits and fruit juices | 11.00 mcg | 3% |
| 1843 | Plant-based beverage, soy, unenriched, chocolate | Beverages | 11.00 mcg | 3% |
| 1844 | Grains, wheat, kamut khorasan, cooked | Cereals, Grains and Pasta | 11.00 mcg | 3% |
| 1845 | Cereal, ready-to-eat, amaranth flakes | Breakfast cereals | 11.00 mcg | 3% |
| 1846 | Blackberry, wild, raw | Fruits and fruit juices | 11.00 mcg | 3% |
| 1847 | Carrot, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mcg | 3% |
| 1848 | Potato, au gratin, homemade, with margarine | Vegetables and Vegetable Products | 11.00 mcg | 3% |
| 1849 | Potato, scalloped, homemade, with margarine | Vegetables and Vegetable Products | 11.00 mcg | 3% |
| 1850 | Squash, winter, acorn, boiled, mashed, with salt | Vegetables and Vegetable Products | 11.00 mcg | 3% |
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