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 2101–2150 of 3,065 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2101 | CHICK-FIL-A, hash browns | Fast Foods | 13.00 mcg | 3% |
| 2102 | Tomatoes, red, ripe, cooked, with salt | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2103 | Onions, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2104 | Dock, raw | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2105 | Tomatoes, red, ripe, cooked | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2106 | Potatoes, hash brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2107 | DENNY'S, onion rings | Restaurant Foods | 13.00 mcg | 3% |
| 2108 | BANQUET, Salisbury Steak With Gravy, family size, frozen, unprepared | Meals, Entrees, and Side Dishes | 13.00 mcg | 3% |
| 2109 | Peppers, hot pickled, canned | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2110 | Spelt, cooked | Cereal Grains and Pasta | 13.00 mcg | 3% |
| 2111 | Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip | Snacks | 13.00 mcg | 3% |
| 2112 | Dandelion greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2113 | Lotus root, raw | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2114 | Mushrooms, shiitake, raw | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2115 | Jerusalem-artichokes, raw | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2116 | Dandelion greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2117 | Salisbury steak with gravy, frozen | Meals, Entrees, and Side Dishes | 13.00 mcg | 3% |
| 2118 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2119 | Candies, semisweet chocolate | Sweets | 13.00 mcg | 3% |
| 2120 | Snacks, granola bars, hard, chocolate chip | Snacks | 13.00 mcg | 3% |
| 2121 | Lemon peel, raw | Fruits and Fruit Juices | 13.00 mcg | 3% |
| 2122 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 12.00 mcg | 3% |
| 2123 | Grapefruit, raw, white, California | Fruits and Fruit Juices | 12.00 mcg | 3% |
| 2124 | Grapefruit, raw, pink and red, California and Arizona | Fruits and Fruit Juices | 12.00 mcg | 3% |
| 2125 | Soup, vegetable, canned, low sodium, condensed | Soups, Sauces, and Gravies | 12.00 mcg | 3% |
| 2126 | Salad dressing, italian dressing, fat-free | Fats and Oils | 12.00 mcg | 3% |
| 2127 | McDONALD'S, Hash Brown | Fast Foods | 12.00 mcg | 3% |
| 2128 | Fast foods, potatoes, hash browns, round pieces or patty | Fast Foods | 12.00 mcg | 3% |
| 2129 | Snacks, granola bar, QUAKER, DIPPS, all flavors | Snacks | 12.00 mcg | 3% |
| 2130 | Grapefruit juice, pink or red, with added calcium | Fruits and Fruit Juices | 12.00 mcg | 3% |
| 2131 | Soup, bean with frankfurters, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 12.00 mcg | 3% |
| 2132 | Soup, tomato bisque, canned, condensed | Soups, Sauces, and Gravies | 12.00 mcg | 3% |
| 2133 | Salad dressing, thousand island dressing, fat-free | Fats and Oils | 12.00 mcg | 3% |
| 2134 | Fast foods, sundae, strawberry | Fast Foods | 12.00 mcg | 3% |
| 2135 | Carambola, (starfruit), raw | Fruits and Fruit Juices | 12.00 mcg | 3% |
| 2136 | Sauce, chili, peppers, hot, immature green, canned | Soups, Sauces, and Gravies | 12.00 mcg | 3% |
| 2137 | Soup, onion, canned, condensed | Soups, Sauces, and Gravies | 12.00 mcg | 3% |
| 2138 | Babyfood, juice, orange and apple | Baby Foods | 12.00 mcg | 3% |
| 2139 | Gravy, mushroom, canned | Soups, Sauces, and Gravies | 12.00 mcg | 3% |
| 2140 | Babyfood, cereal, rice, with bananas, dry | Baby Foods | 12.00 mcg | 3% |
| 2141 | Candies, soft fruit and nut squares | Sweets | 12.00 mcg | 3% |
| 2142 | Pumpkin, canned, with salt | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2143 | Potatoes, microwaved, cooked in skin, flesh, with salt | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2144 | Potatoes, microwaved, cooked, in skin, flesh and skin, with salt | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2145 | Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2146 | Potatoes, o'brien, frozen, prepared | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2147 | Potatoes, microwaved, cooked in skin, flesh, without salt | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2148 | Potatoes, microwaved, cooked in skin, flesh and skin, without salt | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2149 | Yambean (jicama), raw | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2150 | Potatoes, hash brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 12.00 mcg | 3% |
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