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 1251–1300 of 3,209 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1251 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained, with salt | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1252 | Potato, french-fried, frozen, unprepared | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1253 | Cheese, cream, fat free | Dairy and Egg Products | 35.00 mcg | 9% |
| 1254 | Peas, edible-podded (snow peas), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1255 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1256 | Dumpling, plain | Baked Products | 35.00 mcg | 9% |
| 1257 | Cracker, matzo, whole-wheat | Baked Products | 35.00 mcg | 9% |
| 1258 | Bread, pita, whole-wheat | Baked Products | 35.00 mcg | 9% |
| 1259 | Snacks, plantain chips | Snacks | 35.00 mcg | 9% |
| 1260 | Cake, angel food, commercial | Baked Products | 35.00 mcg | 9% |
| 1261 | Winged beans (goa bean), green, boiled, drained | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1262 | Vegetables, broccoli and cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1263 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1264 | Avocado, raw, florida | Fruits and fruit juices | 35.00 mcg | 9% |
| 1265 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1266 | Cake, yellow (plus streusel), pudding-type, dry mix, prepared, with icing | Baked Products | 35.00 mcg | 9% |
| 1267 | Cookie, oatmeal (with or without raisins), refrigerated dough | Baked Products | 35.00 mcg | 9% |
| 1268 | Cookie, brownie, regular, dry mix, unprepared | Baked Products | 35.00 mcg | 9% |
| 1269 | Peas, edible-podded (snow peas), frozen, boiled, drained | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1270 | Cookie, fig bar | Baked Products | 35.00 mcg | 9% |
| 1271 | Orange, california, navel, raw | Fruits and fruit juices | 34.00 mcg | 8% |
| 1272 | Egg, chicken, Western omelet, with peppers, onion and ham | Dairy and Egg Products | 34.00 mcg | 8% |
| 1273 | Beans, lima, raw | Vegetables and Vegetable Products | 34.00 mcg | 8% |
| 1274 | Shallot, raw | Vegetables and Vegetable Products | 34.00 mcg | 8% |
| 1275 | Beans, pinto, frozen, boiled, drained | Vegetables and Vegetable Products | 34.00 mcg | 8% |
| 1276 | Cereal, ready to eat, Shredded Wheat: honey nut, Post | Breakfast cereals | 34.00 mcg | 8% |
| 1277 | Nuts, pine nuts, pignolia, dried | Nuts and Seeds | 34.00 mcg | 8% |
| 1278 | Corn with red or green peppers, canned, solids and liquid | Vegetables and Vegetable Products | 34.00 mcg | 8% |
| 1279 | Blackberry, frozen, unsweetened | Fruits and fruit juices | 34.00 mcg | 8% |
| 1280 | Boysenberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 34.00 mcg | 8% |
| 1281 | Beans, pinto, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 34.00 mcg | 8% |
| 1282 | Cake, yellow, homemade, without icing (frosting) | Baked Products | 34.00 mcg | 8% |
| 1283 | Cookie, oatmeal (with or without raisins), commercial, soft-type | Baked Products | 34.00 mcg | 8% |
| 1284 | Kiwi fruit, gold, raw | Fruits and fruit juices | 34.00 mcg | 8% |
| 1285 | Pie crust, cookie-type, graham cracker, homemade, chilled | Baked Products | 34.00 mcg | 8% |
| 1286 | Dessert, frozen, ice cream sandwich | Sweets | 34.00 mcg | 8% |
| 1287 | Babyfood, cereal, mixed grain, with milk powder, dry | Babyfoods | 34.00 mcg | 8% |
| 1288 | Beverage, protein powder, whey based, powder | Beverages | 33.00 mcg | 8% |
| 1289 | Fast foods, dessert, burrito with fruit (apple or cherry) | Fast Foods | 33.00 mcg | 8% |
| 1290 | Succotash, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1291 | Succotash, boiled, drained, with salt | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1292 | Bread, banana, homemade, made with margarine | Baked Products | 33.00 mcg | 8% |
| 1293 | Potato, french-fried, frozen, shoestring, heated in oven | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1294 | Onion rings, breaded, par fried, frozen, heated in oven | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1295 | Cake, date square (matrimonial cake), homemade | Baked Products | 33.00 mcg | 8% |
| 1296 | Celery, boiled, drained | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1297 | Beans, snap (Italian, green or yellow), boiled, drained | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1298 | Beans, snap (Italian, green or yellow), raw | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1299 | Nuts, ginkgo nuts, canned | Nuts and Seeds | 33.00 mcg | 8% |
| 1300 | Pie, pecan, commercial | Baked Products | 33.00 mcg | 8% |
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