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 4701–4750 of 5,726 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4701 | Gourd, dishcloth (towelgourd), raw | Vegetables and Vegetable Products | 7.00 mcg | 2% | USDA_SR |
| 4702 | Cucumber, with peel, raw | Vegetables and Vegetable Products | 7.00 mcg | 2% | USDA_SR |
| 4703 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 7.00 mcg | 2% | USDA_SR |
| 4704 | Mango nectar, canned | Fruits and Fruit Juices | 7.00 mcg | 2% | USDA_SR |
| 4705 | Pears, raw, bosc (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 7.00 mcg | 2% | USDA_SR |
| 4706 | Pears, raw, red anjou | Fruits and Fruit Juices | 7.00 mcg | 2% | USDA_SR |
| 4707 | Sapote, mamey, raw | Fruits and Fruit Juices | 7.00 mcg | 2% | USDA_SR |
| 4708 | Rhubarb, raw | Fruits and Fruit Juices | 7.00 mcg | 2% | USDA_SR |
| 4709 | Squash, Indian, cooked, boiled (Navajo) | American Indian/Alaska Native Foods | 7.00 mcg | 2% | USDA_SR |
| 4710 | Candies, white chocolate | Sweets | 7.00 mcg | 2% | USDA_SR |
| 4711 | Babyfood, fruit, jarred, apple and other fruit (plum, mango, kiwi, pear, banana, apricot and/or pineapple), all stages | Babyfoods | 7.00 mcg | 2% | CNF |
| 4712 | Beverage mix, chocolate flavour, powder, no added sugar | Beverages | 7.00 mcg | 2% | CNF |
| 4713 | Quinoa burger patty, frozen | Mixed Dishes | 7.00 mcg | 2% | CNF |
| 4714 | Pear, bosc, raw | Fruits and fruit juices | 7.00 mcg | 2% | CNF |
| 4715 | Pear, red anjou, raw | Fruits and fruit juices | 7.00 mcg | 2% | CNF |
| 4716 | Vitamin water, all flavours, sweetened | Beverages | 7.00 mcg | 2% | CNF |
| 4717 | Salad, grape and apple with yogourt and candied walnuts | Fast Foods | 7.00 mcg | 2% | CNF |
| 4718 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 7.00 mcg | 2% | CNF |
| 4719 | Potato, mashed, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 7.00 mcg | 2% | CNF |
| 4720 | Agave, dried | Vegetables and Vegetable Products | 7.00 mcg | 2% | CNF |
| 4721 | Agave, raw | Vegetables and Vegetable Products | 7.00 mcg | 2% | CNF |
| 4722 | Mango, nectar, canned | Fruits and fruit juices | 7.00 mcg | 2% | CNF |
| 4723 | Grains, rice, white, glutinous, flour | Cereals, Grains and Pasta | 7.00 mcg | 2% | CNF |
| 4724 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 7.00 mcg | 2% | CNF |
| 4725 | Sauce, mustard, yellow, ready-to-serve | Spices and Herbs | 7.00 mcg | 2% | CNF |
| 4726 | Pasta, macaroni (elbow), unenriched, cooked | Cereals, Grains and Pasta | 7.00 mcg | 2% | CNF |
| 4727 | Pasta, spaghetti, unenriched, cooked, salted | Cereals, Grains and Pasta | 7.00 mcg | 2% | CNF |
| 4728 | Pasta, egg noodles, unenriched, cooked, salted | Cereals, Grains and Pasta | 7.00 mcg | 2% | CNF |
| 4729 | Pasta, spaghetti, unenriched, cooked | Cereals, Grains and Pasta | 7.00 mcg | 2% | CNF |
| 4730 | Pasta, egg noodles, unenriched, cooked | Cereals, Grains and Pasta | 7.00 mcg | 2% | CNF |
| 4731 | Pasta, Japanese noodles, soba, cooked | Cereals, Grains and Pasta | 7.00 mcg | 2% | CNF |
| 4732 | Grains, rice, white, glutinous, dry | Cereals, Grains and Pasta | 7.00 mcg | 2% | CNF |
| 4733 | Grains, arrowroot flour | Cereals, Grains and Pasta | 7.00 mcg | 2% | CNF |
| 4734 | Dessert, frozen, fruit and juice bar | Sweets | 7.00 mcg | 2% | CNF |
| 4735 | Sweets, confectioner's coating / chips, white chocolate | Sweets | 7.00 mcg | 2% | CNF |
| 4736 | Juice drink, fruit punch, frozen concentrate | Beverages | 7.00 mcg | 2% | CNF |
| 4737 | Juice drink, orange and apricot, canned | Beverages | 7.00 mcg | 2% | CNF |
| 4738 | Lemonade, white, frozen concentrate | Beverages | 7.00 mcg | 2% | CNF |
| 4739 | Juice drink, citrus fruit, frozen concentrate, water added | Beverages | 7.00 mcg | 2% | CNF |
| 4740 | Nuts, coconut meat, desiccated, sweetened, flaked, canned | Nuts and Seeds | 7.00 mcg | 2% | CNF |
| 4741 | Potato, mashed, prepared from flakes without milk, whole milk and butter added | Vegetables and Vegetable Products | 7.00 mcg | 2% | CNF |
| 4742 | Cucumber, raw | Vegetables and Vegetable Products | 7.00 mcg | 2% | CNF |
| 4743 | Tomatillo, raw | Vegetables and Vegetable Products | 7.00 mcg | 2% | CNF |
| 4744 | Potato, mashed, dehydrated, granules without milk, prepared with whole milk and margarine | Vegetables and Vegetable Products | 7.00 mcg | 2% | CNF |
| 4745 | Sweet potato, canned, syrup pack, solids and liquid | Vegetables and Vegetable Products | 7.00 mcg | 2% | CNF |
| 4746 | Taro, Tahitian, cooked | Vegetables and Vegetable Products | 7.00 mcg | 2% | CNF |
| 4747 | Potato salad, homemade | Vegetables and Vegetable Products | 7.00 mcg | 2% | CNF |
| 4748 | Potato, au gratin, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 7.00 mcg | 2% | CNF |
| 4749 | Gourd, dishcloth (towelgourd), raw | Vegetables and Vegetable Products | 7.00 mcg | 2% | CNF |
| 4750 | Bamboo shoots, raw | Vegetables and Vegetable Products | 7.00 mcg | 2% | CNF |
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