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 1901–1950 of 3,065 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1901 | Onions, frozen, chopped, unprepared | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1902 | Snacks, popcorn, oil-popped, white popcorn, salt added | Snacks | 17.00 mcg | 4% |
| 1903 | Radishes, oriental, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1904 | Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, with salt | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1905 | Potatoes, microwaved, cooked, in skin, skin with salt | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1906 | Potato puffs, frozen, unprepared | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1907 | Potatoes, microwaved, cooked in skin, skin, without salt | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1908 | Potatoes, raw, skin | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1909 | Oranges, raw, Florida | Fruits and Fruit Juices | 17.00 mcg | 4% |
| 1910 | Snacks, popcorn, home-prepared, oil-popped, unsalted | Snacks | 17.00 mcg | 4% |
| 1911 | Noodles, flat, crunchy, Chinese restaurant | Cereal Grains and Pasta | 17.00 mcg | 4% |
| 1912 | Yautia (tannier), raw | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1913 | Mushroom, white, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1914 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1915 | Mushrooms, white, raw | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1916 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1917 | Nuts, chestnuts, japanese, boiled and steamed | Nut and Seed Products | 17.00 mcg | 4% |
| 1918 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1919 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1920 | Radishes, oriental, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1921 | Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 17.00 mcg | 4% |
| 1922 | Kumquats, raw | Fruits and Fruit Juices | 17.00 mcg | 4% |
| 1923 | Popcorn, microwave, low fat and sodium | Snacks | 17.00 mcg | 4% |
| 1924 | Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS | Fruits and Fruit Juices | 17.00 mcg | 4% |
| 1925 | Babyfood, banana no tapioca, strained | Baby Foods | 17.00 mcg | 4% |
| 1926 | Danish pastry, raspberry, unenriched | Baked Products | 16.00 mcg | 4% |
| 1927 | Snacks, potato chips, made from dried potatoes (preformed), multigrain | Snacks | 16.00 mcg | 4% |
| 1928 | Snacks, vegetable chips, made from garden vegetables | Snacks | 16.00 mcg | 4% |
| 1929 | Soup, minestrone, canned, reduced sodium, ready-to-serve | Soups, Sauces, and Gravies | 16.00 mcg | 4% |
| 1930 | Bread, naan, whole wheat, commercially prepared, refrigerated | Baked Products | 16.00 mcg | 4% |
| 1931 | Danish pastry, lemon, unenriched | Baked Products | 16.00 mcg | 4% |
| 1932 | Danish pastry, fruit, unenriched (includes apple, cinnamon, raisin, strawberry) | Baked Products | 16.00 mcg | 4% |
| 1933 | Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon | Baby Foods | 16.00 mcg | 4% |
| 1934 | Sauce, pesto, BUITONI, pesto with basil, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 16.00 mcg | 4% |
| 1935 | Sauce, pesto, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 16.00 mcg | 4% |
| 1936 | Yam, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1937 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1938 | Squash, winter, butternut, frozen, cooked, boiled, with salt | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1939 | Peppers, sweet, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1940 | Winged bean leaves, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1941 | Pokeberry shoots, (poke), raw | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1942 | Peppers, sweet, green, canned, solids and liquids | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1943 | Peppers, sweet, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1944 | Collards, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1945 | Barley, pearled, cooked | Cereal Grains and Pasta | 16.00 mcg | 4% |
| 1946 | Snacks, tortilla chips, low fat, unsalted | Snacks | 16.00 mcg | 4% |
| 1947 | Nuts, pecans, dry roasted, without salt added | Nut and Seed Products | 16.00 mcg | 4% |
| 1948 | Nuts, coconut milk, raw (liquid expressed from grated meat and water) | Nut and Seed Products | 16.00 mcg | 4% |
| 1949 | Peppers, sweet, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1950 | Peppers, sweet, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mcg | 4% |
Need this on a label? Turn these foods into a print-ready Nutrition Facts label.
Make a labelBuild a recipe from any of these ingredients and export a print-ready FDA or Canada Nutrition Facts label. Free.