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 2701–2750 of 5,726 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2701 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 29.00 mcg | 7% | USDA_SR |
| 2702 | Beets, harvard, canned, solids and liquids | Vegetables and Vegetable Products | 29.00 mcg | 7% | USDA_SR |
| 2703 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 29.00 mcg | 7% | USDA_SR |
| 2704 | Seeds, sesame flour, partially defatted | Nut and Seed Products | 29.00 mcg | 7% | USDA_SR |
| 2705 | Peas, green, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 29.00 mcg | 7% | USDA_SR |
| 2706 | Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.00 mcg | 7% | USDA_SR |
| 2707 | Peas, green, canned, seasoned, solids and liquids | Vegetables and Vegetable Products | 29.00 mcg | 7% | USDA_SR |
| 2708 | Peas, edible-podded, boiled, drained, without salt | Vegetables and Vegetable Products | 29.00 mcg | 7% | USDA_SR |
| 2709 | Noodles, egg, dry, unenriched | Cereal Grains and Pasta | 29.00 mcg | 7% | USDA_SR |
| 2710 | Corn flour, masa, unenriched, white | Cereal Grains and Pasta | 29.00 mcg | 7% | USDA_SR |
| 2711 | Snacks, potato chips, plain, salted | Snacks | 29.00 mcg | 7% | USDA_SR |
| 2712 | Pepper, banana, raw | Vegetables and Vegetable Products | 29.00 mcg | 7% | USDA_SR |
| 2713 | Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mcg | 7% | USDA_SR |
| 2714 | Lettuce, iceberg (includes crisphead types), raw | Vegetables and Vegetable Products | 29.00 mcg | 7% | USDA_SR |
| 2715 | Beets, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 29.00 mcg | 7% | USDA_SR |
| 2716 | Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.00 mcg | 7% | USDA_SR |
| 2717 | Beets, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 29.00 mcg | 7% | USDA_SR |
| 2718 | Mung beans, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mcg | 7% | USDA_SR |
| 2719 | Corn, sweet, yellow, canned, drained solids, rinsed with tap water | Vegetables and Vegetable Products | 29.00 mcg | 7% | USDA_SR |
| 2720 | Raspberries, puree, seedless | Fruits and Fruit Juices | 29.00 mcg | 7% | USDA_SR |
| 2721 | CRACKER BARREL, steak fries | Restaurant Foods | 29.00 mcg | 7% | USDA_SR |
| 2722 | Restaurant, Mexican, refried beans | Restaurant Foods | 29.00 mcg | 7% | USDA_SR |
| 2723 | Refried beans | Legumes and Legume Products | 29.00 mcg | 7% | CNF |
| 2724 | Spaghetti with pomodoro sauce (tomato sauce) | Mixed Dishes | 29.00 mcg | 7% | CNF |
| 2725 | Corn, sweet, canned, drained solids, rinsed | Vegetables and Vegetable Products | 29.00 mcg | 7% | CNF |
| 2726 | Refried beans, canned, vegetarian | Legumes and Legume Products | 29.00 mcg | 7% | CNF |
| 2727 | Cake, gingerbread, dry mix, prepared, without icing | Baked Products | 29.00 mcg | 7% | CNF |
| 2728 | Peas, green, canned, solids and liquid, no salt added | Vegetables and Vegetable Products | 29.00 mcg | 7% | CNF |
| 2729 | Peas, edible-podded (snow peas), boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mcg | 7% | CNF |
| 2730 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mcg | 7% | CNF |
| 2731 | Fast foods, brownie | Fast Foods | 29.00 mcg | 7% | CNF |
| 2732 | Beans, pinto, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mcg | 7% | CNF |
| 2733 | Tomato, orange, raw | Vegetables and Vegetable Products | 29.00 mcg | 7% | CNF |
| 2734 | Pepper, banana, raw | Vegetables and Vegetable Products | 29.00 mcg | 7% | CNF |
| 2735 | Pasta, egg noodles, unenriched, dry | Cereals, Grains and Pasta | 29.00 mcg | 7% | CNF |
| 2736 | Snacks, potato chips, plain, salted | Snacks | 29.00 mcg | 7% | CNF |
| 2737 | Pie, peach, 2 crust | Baked Products | 29.00 mcg | 7% | CNF |
| 2738 | Cookie, brownie, homemade | Baked Products | 29.00 mcg | 7% | CNF |
| 2739 | Tofu, fuyu, salted and fermented (with calcium sulphate) | Legumes and Legume Products | 29.00 mcg | 7% | CNF |
| 2740 | Tofu, fuyu, salted and fermented (prepared with magnesium chloride) | Legumes and Legume Products | 29.00 mcg | 7% | CNF |
| 2741 | Carob (St. John's bread), flour | Legumes and Legume Products | 29.00 mcg | 7% | CNF |
| 2742 | Seeds, sesame flour, low fat | Nuts and Seeds | 29.00 mcg | 7% | CNF |
| 2743 | Seeds, sesame flour, partially defatted | Nuts and Seeds | 29.00 mcg | 7% | CNF |
| 2744 | Beets, harvard, canned, solids and liquid | Vegetables and Vegetable Products | 29.00 mcg | 7% | CNF |
| 2745 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil | Vegetables and Vegetable Products | 29.00 mcg | 7% | CNF |
| 2746 | Lettuce, iceberg | Vegetables and Vegetable Products | 29.00 mcg | 7% | CNF |
| 2747 | Corn pudding , homemade | Vegetables and Vegetable Products | 29.00 mcg | 7% | CNF |
| 2748 | Beans, pinto, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 29.00 mcg | 7% | CNF |
| 2749 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 29.00 mcg | 7% | CNF |
| 2750 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 29.00 mcg | 7% | CNF |
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