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 1001–1050 of 7,106 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1001 | Pigeonpeas, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 100.00 mcg | 25% | USDA_SR |
| 1002 | Seeds, sesame butter, paste | Nut and Seed Products | 100.00 mcg | 25% | USDA_SR |
| 1003 | Okra, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 100.00 mcg | 25% | USDA_SR |
| 1004 | Okra, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 100.00 mcg | 25% | USDA_SR |
| 1005 | Luncheon slices, meatless | Legumes and Legume Products | 100.00 mcg | 25% | USDA_SR |
| 1006 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 100.00 mcg | 25% | USDA_SR |
| 1007 | Corn, white, steamed (Navajo) | American Indian/Alaska Native Foods | 100.00 mcg | 25% | USDA_SR |
| 1008 | Cookie, shortbread, plain, commercial, no sugar added, with artificial sweetener | Baked Products | 100.00 mcg | 25% | CNF |
| 1009 | Cereal, ready to eat, Special K: Satisfaction, Kellogg's | Breakfast cereals | 100.00 mcg | 25% | CNF |
| 1010 | Salad, caesar, homemade | Mixed Dishes | 100.00 mcg | 25% | CNF |
| 1011 | Peas, pigeon, boiled, drained, with salt | Vegetables and Vegetable Products | 100.00 mcg | 25% | CNF |
| 1012 | Okra (gumbo), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 100.00 mcg | 25% | CNF |
| 1013 | Meatless, luncheon slices | Legumes and Legume Products | 100.00 mcg | 25% | CNF |
| 1014 | Breakfast tart, low fat | Baked Products | 100.00 mcg | 25% | CNF |
| 1015 | Bread, rye | Baked Products | 100.00 mcg | 25% | CNF |
| 1016 | Cracker, standard snack-type, sandwich, with cheese filling | Baked Products | 100.00 mcg | 25% | CNF |
| 1017 | Seeds, sesame butter, from whole seed, paste | Nuts and Seeds | 100.00 mcg | 25% | CNF |
| 1018 | Peas, pigeon, boiled, drained | Vegetables and Vegetable Products | 100.00 mcg | 25% | CNF |
| 1019 | Okra (gumbo), frozen, boiled, drained | Vegetables and Vegetable Products | 100.00 mcg | 25% | CNF |
| 1020 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 100.00 mcg | 25% | CNF |
| 1021 | Rolls, dinner, rye | Baked Products | 99.00 mcg | 25% | USDA_SR |
| 1022 | Bread, protein, (includes gluten), toasted | Baked Products | 99.00 mcg | 25% | USDA_SR |
| 1023 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 99.00 mcg | 25% | USDA_SR |
| 1024 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 99.00 mcg | 25% | CNF |
| 1025 | Pasta, egg noodles, enriched, cooked, salted | Cereals, Grains and Pasta | 99.00 mcg | 25% | CNF |
| 1026 | Pasta, egg noodles, enriched, cooked | Cereals, Grains and Pasta | 99.00 mcg | 25% | CNF |
| 1027 | Bread, protein (includes gluten), toasted | Baked Products | 99.00 mcg | 25% | CNF |
| 1028 | Roll, dinner, rye | Baked Products | 99.00 mcg | 25% | CNF |
| 1029 | Milk and cereal bar | Snacks | 98.00 mcg | 24% | USDA_SR |
| 1030 | Bread, raisin, enriched, toasted | Baked Products | 98.00 mcg | 24% | USDA_SR |
| 1031 | Bread, egg, toasted | Baked Products | 98.00 mcg | 24% | USDA_SR |
| 1032 | Bagels, oat bran | Baked Products | 98.00 mcg | 24% | USDA_SR |
| 1033 | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) | Nut and Seed Products | 98.00 mcg | 24% | USDA_SR |
| 1034 | Nuts, walnuts, english | Nut and Seed Products | 98.00 mcg | 24% | USDA_SR |
| 1035 | Seeds, sesame seeds, whole, roasted and toasted | Nut and Seed Products | 98.00 mcg | 24% | USDA_SR |
| 1036 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nut and Seed Products | 98.00 mcg | 24% | USDA_SR |
| 1037 | Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) | Nut and Seed Products | 98.00 mcg | 24% | USDA_SR |
| 1038 | Spinach, canned, regular pack, drained solids | Vegetables and Vegetable Products | 98.00 mcg | 24% | USDA_SR |
| 1039 | Seeds, sesame butter, tahini, type of kernels unspecified | Nut and Seed Products | 98.00 mcg | 24% | USDA_SR |
| 1040 | Tortilla, includes plain and from mutton sandwich (Navajo) | American Indian/Alaska Native Foods | 98.00 mcg | 24% | USDA_SR |
| 1041 | Bread, kneel down (Navajo) | American Indian/Alaska Native Foods | 98.00 mcg | 24% | USDA_SR |
| 1042 | Bar, milk and cereal | Baked Products | 98.00 mcg | 24% | CNF |
| 1043 | Bread, egg, (challah), toasted | Baked Products | 98.00 mcg | 24% | CNF |
| 1044 | Bagel, oat bran | Baked Products | 98.00 mcg | 24% | CNF |
| 1045 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nuts and Seeds | 98.00 mcg | 24% | CNF |
| 1046 | Seeds, sesame butter, tahini, unroasted kernels | Nuts and Seeds | 98.00 mcg | 24% | CNF |
| 1047 | Seeds, sesame butter, tahini, roasted and toasted kernels | Nuts and Seeds | 98.00 mcg | 24% | CNF |
| 1048 | Nuts, walnuts, English or Persian, dried | Nuts and Seeds | 98.00 mcg | 24% | CNF |
| 1049 | Seeds, sesame seeds, whole, roasted and toasted | Nuts and Seeds | 98.00 mcg | 24% | CNF |
| 1050 | Spinach, canned, drained solids | Vegetables and Vegetable Products | 98.00 mcg | 24% | CNF |
Need this on a label? Turn these foods into a print-ready Nutrition Facts label.
Make a labelBuild a recipe from any of these ingredients and export a print-ready FDA or Canada Nutrition Facts label. Free.