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 3501–3550 of 5,726 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3501 | Vegetables, mixed, canned, unsalted | Vegetables and Vegetable Products | 18.00 mcg | 4% | CNF |
| 3502 | Potato, red, flesh and skin, raw | Vegetables and Vegetable Products | 18.00 mcg | 4% | CNF |
| 3503 | Potato, white, flesh and skin, raw | Vegetables and Vegetable Products | 18.00 mcg | 4% | CNF |
| 3504 | Plant-based beverage, soy, original and vanilla, unenriched | Beverages | 18.00 mcg | 4% | CNF |
| 3505 | Wasabi, root, (Japanese horseradish), raw | Vegetables and Vegetable Products | 18.00 mcg | 4% | CNF |
| 3506 | Fast foods, entree, chili con carne | Fast Foods | 18.00 mcg | 4% | CNF |
| 3507 | Pasta, macaroni (elbow), unenriched, dry | Cereals, Grains and Pasta | 18.00 mcg | 4% | CNF |
| 3508 | Pasta, spaghetti, unenriched, dry | Cereals, Grains and Pasta | 18.00 mcg | 4% | CNF |
| 3509 | Grains, bulgur, cooked | Cereals, Grains and Pasta | 18.00 mcg | 4% | CNF |
| 3510 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 18.00 mcg | 4% | CNF |
| 3511 | Candies, bars, Whatchamacallit | Sweets | 18.00 mcg | 4% | CNF |
| 3512 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 18.00 mcg | 4% | CNF |
| 3513 | Snacks, popcorn, cakes | Snacks | 18.00 mcg | 4% | CNF |
| 3514 | Pie, fried, lemon | Baked Products | 18.00 mcg | 4% | CNF |
| 3515 | Pie, fried, cherry | Baked Products | 18.00 mcg | 4% | CNF |
| 3516 | Pie, fried, fruit (apple, blueberry, peach, strawberry) | Baked Products | 18.00 mcg | 4% | CNF |
| 3517 | Soy sauce (made from soy), tamari | Legumes and Legume Products | 18.00 mcg | 4% | CNF |
| 3518 | Vegetables, mixed, canned, solids and liquid | Vegetables and Vegetable Products | 18.00 mcg | 4% | CNF |
| 3519 | Peas and carrots, canned, solids and liquid | Vegetables and Vegetable Products | 18.00 mcg | 4% | CNF |
| 3520 | Mushroom, boiled, drained | Vegetables and Vegetable Products | 18.00 mcg | 4% | CNF |
| 3521 | Chayote, fruit, boiled, drained | Vegetables and Vegetable Products | 18.00 mcg | 4% | CNF |
| 3522 | Cabbage, red, raw | Vegetables and Vegetable Products | 18.00 mcg | 4% | CNF |
| 3523 | Beans, snap (Italian, green or yellow), canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 18.00 mcg | 4% | CNF |
| 3524 | Beans, shellie, canned, solids and liquid | Vegetables and Vegetable Products | 18.00 mcg | 4% | CNF |
| 3525 | Pineapple, raw | Fruits and fruit juices | 18.00 mcg | 4% | CNF |
| 3526 | Pineapple juice, canned, added vitamin C | Fruits and fruit juices | 18.00 mcg | 4% | CNF |
| 3527 | Cherimoya, raw | Fruits and fruit juices | 18.00 mcg | 4% | CNF |
| 3528 | Cereal, hot, oats, instant: raisins and spice, prepared, Quaker | Breakfast cereals | 18.00 mcg | 4% | CNF |
| 3529 | Soup, mushroom, dehydrated | Soups, Sauces and Gravies | 18.00 mcg | 4% | CNF |
| 3530 | Vitasoy USA, Vitasoy Organic Classic Original Soymilk | Legumes and Legume Products | 17.00 mcg | 4% | USDA_SR |
| 3531 | Cake, chocolate, commercially prepared with chocolate frosting, in-store bakery | Baked Products | 17.00 mcg | 4% | USDA_SR |
| 3532 | Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar | Snacks | 17.00 mcg | 4% | USDA_SR |
| 3533 | Snacks, popcorn, microwave, low fat | Snacks | 17.00 mcg | 4% | USDA_SR |
| 3534 | Sauce, cocktail, ready-to-serve | Soups, Sauces, and Gravies | 17.00 mcg | 4% | USDA_SR |
| 3535 | Babyfood, vegetables, carrots, junior | Baby Foods | 17.00 mcg | 4% | USDA_SR |
| 3536 | Snacks, granola bar, chewy, reduced sugar, all flavors | Snacks | 17.00 mcg | 4% | USDA_SR |
| 3537 | Crackers, matzo, plain | Baked Products | 17.00 mcg | 4% | USDA_SR |
| 3538 | Infant formula, ABBOTT NUTRITION, SIMILAC NEOSURE, ready-to-feed, with ARA and DHA | Baby Foods | 17.00 mcg | 4% | USDA_SR |
| 3539 | Sauce, hot chile, sriracha, CHA! BY TEXAS PETE | Soups, Sauces, and Gravies | 17.00 mcg | 4% | USDA_SR |
| 3540 | Babyfood, cereal, mixed, with bananas, dry | Baby Foods | 17.00 mcg | 4% | USDA_SR |
| 3541 | Spices, pepper, black | Spices and Herbs | 17.00 mcg | 4% | USDA_SR |
| 3542 | Onions, frozen, chopped, unprepared | Vegetables and Vegetable Products | 17.00 mcg | 4% | USDA_SR |
| 3543 | Snacks, popcorn, oil-popped, white popcorn, salt added | Snacks | 17.00 mcg | 4% | USDA_SR |
| 3544 | Radishes, oriental, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 17.00 mcg | 4% | USDA_SR |
| 3545 | Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, with salt | Vegetables and Vegetable Products | 17.00 mcg | 4% | USDA_SR |
| 3546 | Potatoes, microwaved, cooked, in skin, skin with salt | Vegetables and Vegetable Products | 17.00 mcg | 4% | USDA_SR |
| 3547 | Potato puffs, frozen, unprepared | Vegetables and Vegetable Products | 17.00 mcg | 4% | USDA_SR |
| 3548 | Potatoes, microwaved, cooked in skin, skin, without salt | Vegetables and Vegetable Products | 17.00 mcg | 4% | USDA_SR |
| 3549 | Potatoes, raw, skin | Vegetables and Vegetable Products | 17.00 mcg | 4% | USDA_SR |
| 3550 | Oranges, raw, Florida | Fruits and Fruit Juices | 17.00 mcg | 4% | USDA_SR |
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