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 3951–4000 of 5,726 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3951 | Soup, wonton (won ton), restaurant prepared | Soups, Sauces and Gravies | 13.00 mcg | 3% | CNF |
| 3952 | Granola bar, chewy, fruit flavour, yogourt coated | Baked Products | 13.00 mcg | 3% | CNF |
| 3953 | Onion, frozen, whole, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 3954 | Onion, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 3955 | Kale, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 3956 | Dandelion greens, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 3957 | Grains, spelt, cooked | Cereals, Grains and Pasta | 13.00 mcg | 3% | CNF |
| 3958 | Sauce, pasta, spaghetti or marinara, ready-to-serve, low sodium | Soups, Sauces and Gravies | 13.00 mcg | 3% | CNF |
| 3959 | Tomato, crushed, canned | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 3960 | Sauce, pasta, spaghetti or marinara, ready-to-serve | Soups, Sauces and Gravies | 13.00 mcg | 3% | CNF |
| 3961 | Candies, bars / chips, semisweet chocolate | Sweets | 13.00 mcg | 3% | CNF |
| 3962 | Candies, bars, Alpine White bar with almonds | Sweets | 13.00 mcg | 3% | CNF |
| 3963 | Snacks, tortilla chips, nacho | Snacks | 13.00 mcg | 3% | CNF |
| 3964 | Soy sauce (made with hydrolyzed vegetable protein) | Legumes and Legume Products | 13.00 mcg | 3% | CNF |
| 3965 | Lemonade with artificial sweetener, powder | Beverages | 13.00 mcg | 3% | CNF |
| 3966 | Tomato, red, ripe, boiled, with salt | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 3967 | Tomato, red, ripe, boiled | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 3968 | Kale, scotch, boiled, drained | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 3969 | Dock (sorrel), raw | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 3970 | Borage, raw | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 3971 | Squash, summer, crookneck, frozen, boiled, drained | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 3972 | Potato, whole, peeled, frozen, unprepared | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 3973 | Potato, hashed brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 3974 | Onion, frozen, whole, boiled, drained | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 3975 | Onion, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 3976 | Lotus root, raw | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 3977 | Kale, boiled, drained | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 3978 | Jerusalem artichoke (sunchoke), raw | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 3979 | Dandelion greens, boiled, drained | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 3980 | Lemon peel, raw | Fruits and fruit juices | 13.00 mcg | 3% | CNF |
| 3981 | Grapefruit juice, frozen concentrate, undiluted | Fruits and fruit juices | 13.00 mcg | 3% | CNF |
| 3982 | Grapefruit, pink or red, all areas, raw | Fruits and fruit juices | 13.00 mcg | 3% | CNF |
| 3983 | Spices, ginger, ground | Spices and Herbs | 13.00 mcg | 3% | CNF |
| 3984 | Squash, spaghetti, peeled, seeded, raw | Vegetables and Vegetable Products | 12.70 mcg | 3% | USDA_FF |
| 3985 | Grapefruit juice, white, canned or bottled, unsweetened | Fruits and Fruit Juices | 12.00 mcg | 3% | USDA_FF |
| 3986 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 12.00 mcg | 3% | USDA_SR |
| 3987 | Grapefruit, raw, white, California | Fruits and Fruit Juices | 12.00 mcg | 3% | USDA_SR |
| 3988 | Grapefruit, raw, pink and red, California and Arizona | Fruits and Fruit Juices | 12.00 mcg | 3% | USDA_SR |
| 3989 | Soup, vegetable, canned, low sodium, condensed | Soups, Sauces, and Gravies | 12.00 mcg | 3% | USDA_SR |
| 3990 | Salad dressing, italian dressing, fat-free | Fats and Oils | 12.00 mcg | 3% | USDA_SR |
| 3991 | McDONALD'S, Hash Brown | Fast Foods | 12.00 mcg | 3% | USDA_SR |
| 3992 | Fast foods, potatoes, hash browns, round pieces or patty | Fast Foods | 12.00 mcg | 3% | USDA_SR |
| 3993 | Snacks, granola bar, QUAKER, DIPPS, all flavors | Snacks | 12.00 mcg | 3% | USDA_SR |
| 3994 | Grapefruit juice, pink or red, with added calcium | Fruits and Fruit Juices | 12.00 mcg | 3% | USDA_SR |
| 3995 | Soup, bean with frankfurters, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 12.00 mcg | 3% | USDA_SR |
| 3996 | Soup, tomato bisque, canned, condensed | Soups, Sauces, and Gravies | 12.00 mcg | 3% | USDA_SR |
| 3997 | Salad dressing, thousand island dressing, fat-free | Fats and Oils | 12.00 mcg | 3% | USDA_SR |
| 3998 | Fast foods, sundae, strawberry | Fast Foods | 12.00 mcg | 3% | USDA_SR |
| 3999 | Carambola, (starfruit), raw | Fruits and Fruit Juices | 12.00 mcg | 3% | USDA_SR |
| 4000 | Sauce, chili, peppers, hot, immature green, canned | Soups, Sauces, and Gravies | 12.00 mcg | 3% | USDA_SR |
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