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 2501–2550 of 5,726 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2501 | Wheat flours, bread, unenriched | Cereal Grains and Pasta | 33.00 mcg | 8% | USDA_SR |
| 2502 | Rye flour, dark | Cereal Grains and Pasta | 33.00 mcg | 8% | USDA_SR |
| 2503 | Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 33.00 mcg | 8% | USDA_SR |
| 2504 | Succotash, (corn and limas), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 33.00 mcg | 8% | USDA_SR |
| 2505 | Acorn stew (Apache) | American Indian/Alaska Native Foods | 33.00 mcg | 8% | USDA_SR |
| 2506 | Blueberries, wild, raw (Alaska Native) | American Indian/Alaska Native Foods | 33.00 mcg | 8% | USDA_SR |
| 2507 | Succotash, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 33.00 mcg | 8% | CNF |
| 2508 | Succotash, boiled, drained, with salt | Vegetables and Vegetable Products | 33.00 mcg | 8% | CNF |
| 2509 | Potato, french-fried, frozen, shoestring, heated in oven | Vegetables and Vegetable Products | 33.00 mcg | 8% | CNF |
| 2510 | Blueberry, wild, raw | Fruits and fruit juices | 33.00 mcg | 8% | CNF |
| 2511 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 33.00 mcg | 8% | CNF |
| 2512 | Fast foods, dessert, burrito with fruit (apple or cherry) | Fast Foods | 33.00 mcg | 8% | CNF |
| 2513 | Cake, date square (matrimonial cake), homemade | Baked Products | 33.00 mcg | 8% | CNF |
| 2514 | Cookie, oatmeal, homemade, without raisins | Baked Products | 33.00 mcg | 8% | CNF |
| 2515 | Pie, pecan, commercial | Baked Products | 33.00 mcg | 8% | CNF |
| 2516 | Cookie, chocolate chip, homemade, made with margarine | Baked Products | 33.00 mcg | 8% | CNF |
| 2517 | Cake, gingerbread, homemade | Baked Products | 33.00 mcg | 8% | CNF |
| 2518 | Bread, banana, homemade, made with margarine | Baked Products | 33.00 mcg | 8% | CNF |
| 2519 | Broadbeans (fava beans), canned, solids and liquid | Legumes and Legume Products | 33.00 mcg | 8% | CNF |
| 2520 | Nuts, ginkgo nuts, canned | Nuts and Seeds | 33.00 mcg | 8% | CNF |
| 2521 | Onion rings, breaded, par fried, frozen, heated in oven | Vegetables and Vegetable Products | 33.00 mcg | 8% | CNF |
| 2522 | Celery, boiled, drained | Vegetables and Vegetable Products | 33.00 mcg | 8% | CNF |
| 2523 | Beans, snap (Italian, green or yellow), boiled, drained | Vegetables and Vegetable Products | 33.00 mcg | 8% | CNF |
| 2524 | Beans, snap (Italian, green or yellow), raw | Vegetables and Vegetable Products | 33.00 mcg | 8% | CNF |
| 2525 | Turnip greens and turnips, frozen, boiled, drained | Vegetables and Vegetable Products | 33.00 mcg | 8% | CNF |
| 2526 | Succotash, frozen, boiled, drained | Vegetables and Vegetable Products | 33.00 mcg | 8% | CNF |
| 2527 | Succotash, boiled, drained | Vegetables and Vegetable Products | 33.00 mcg | 8% | CNF |
| 2528 | Cereal, ready to eat, Puffed Rice, unsweenened, Quaker | Breakfast cereals | 33.00 mcg | 8% | CNF |
| 2529 | Kiwifruit (kiwi), green, peeled, raw | Fruits and Fruit Juices | 32.85 mcg | 8% | USDA_FF |
| 2530 | Mushrooms, shiitake | Vegetables and Vegetable Products | 32.13 mcg | 8% | USDA_FF |
| 2531 | Mushrooms, shiitake | Vegetables and Vegetable Products | 32.13 mcg | 8% | USDA_FF |
| 2532 | Oats, whole grain, rolled, old fashioned | Cereal Grains and Pasta | 32.03 mcg | 8% | USDA_FF |
| 2533 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, unenriched | Baked Products | 32.00 mcg | 8% | USDA_SR |
| 2534 | Pie, pecan, commercially prepared | Baked Products | 32.00 mcg | 8% | USDA_SR |
| 2535 | Cookies, raisin, soft-type | Baked Products | 32.00 mcg | 8% | USDA_SR |
| 2536 | Cereals, QUAKER, Instant Oatmeal Organic, Regular | Breakfast Cereals | 32.00 mcg | 8% | USDA_SR |
| 2537 | Cereals ready-to-eat, wheat, puffed, fortified | Breakfast Cereals | 32.00 mcg | 8% | USDA_SR |
| 2538 | Cereals, oats, regular and quick, not fortified, dry | Breakfast Cereals | 32.00 mcg | 8% | USDA_SR |
| 2539 | Soymilk (All flavors), enhanced | Legumes and Legume Products | 32.00 mcg | 8% | USDA_SR |
| 2540 | Cereals, QUAKER, Quick Oats, Dry | Breakfast Cereals | 32.00 mcg | 8% | USDA_SR |
| 2541 | Babyfood, green beans, dices, toddler | Baby Foods | 32.00 mcg | 8% | USDA_SR |
| 2542 | Cereals, oats, instant, fortified, plain, dry | Breakfast Cereals | 32.00 mcg | 8% | USDA_SR |
| 2543 | Potatoes, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 32.00 mcg | 8% | USDA_SR |
| 2544 | Lima beans, immature seeds, frozen, fordhook, unprepared | Vegetables and Vegetable Products | 32.00 mcg | 8% | USDA_SR |
| 2545 | CARRABBA'S ITALIAN GRILL, spaghetti with pomodoro sauce | Restaurant Foods | 32.00 mcg | 8% | USDA_SR |
| 2546 | Oat flour, partially debranned | Cereal Grains and Pasta | 32.00 mcg | 8% | USDA_SR |
| 2547 | Cocoa, dry powder, unsweetened, processed with alkali | Sweets | 32.00 mcg | 8% | USDA_SR |
| 2548 | Cocoa, dry powder, unsweetened | Sweets | 32.00 mcg | 8% | USDA_SR |
| 2549 | Beans, snap, yellow, canned, no salt added, drained solids | Vegetables and Vegetable Products | 32.00 mcg | 8% | USDA_SR |
| 2550 | Beans, snap, yellow, canned, regular pack, drained solids | Vegetables and Vegetable Products | 32.00 mcg | 8% | USDA_SR |
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