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 1301–1350 of 3,209 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Turnip greens and turnips, frozen, boiled, drained | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1302 | Cereal, ready to eat, Puffed Rice, unsweenened, Quaker | Breakfast cereals | 33.00 mcg | 8% |
| 1303 | Blueberry, wild, raw | Fruits and fruit juices | 33.00 mcg | 8% |
| 1304 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 33.00 mcg | 8% |
| 1305 | Succotash, frozen, boiled, drained | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1306 | Broadbeans (fava beans), canned, solids and liquid | Legumes and Legume Products | 33.00 mcg | 8% |
| 1307 | Succotash, boiled, drained | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1308 | Cake, gingerbread, homemade | Baked Products | 33.00 mcg | 8% |
| 1309 | Whey, acid, dry | Dairy and Egg Products | 33.00 mcg | 8% |
| 1310 | Cookie, oatmeal, homemade, without raisins | Baked Products | 33.00 mcg | 8% |
| 1311 | Cookie, chocolate chip, homemade, made with butter | Baked Products | 33.00 mcg | 8% |
| 1312 | Cookie, chocolate chip, homemade, made with margarine | Baked Products | 33.00 mcg | 8% |
| 1313 | Potato, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 32.00 mcg | 8% |
| 1314 | Soup, consomme, dehydrated | Soups, Sauces and Gravies | 32.00 mcg | 8% |
| 1315 | Cheese, feta | Dairy and Egg Products | 32.00 mcg | 8% |
| 1316 | Beans, lima (fordhook), frozen, unprepared | Vegetables and Vegetable Products | 32.00 mcg | 8% |
| 1317 | Vegetables, asian mix, frozen, boiled, drained (broccoli, green beans, mini corn, snow peas, red pepper) | Vegetables and Vegetable Products | 32.00 mcg | 8% |
| 1318 | Cookie, raisin, soft-type | Baked Products | 32.00 mcg | 8% |
| 1319 | Nuts, almonds, honey roasted, unblanched | Nuts and Seeds | 32.00 mcg | 8% |
| 1320 | Grains, oat flour, partially debranned | Cereals, Grains and Pasta | 32.00 mcg | 8% |
| 1321 | Cake, white, homemade, with coconut icing (frosting) | Baked Products | 32.00 mcg | 8% |
| 1322 | Succotash, canned with whole kernel corn, solids and liquid | Vegetables and Vegetable Products | 32.00 mcg | 8% |
| 1323 | Sweets, cocoa, powder, unsweetened, dutch process | Sweets | 32.00 mcg | 8% |
| 1324 | Sweets, cocoa, powder, unsweetened | Sweets | 32.00 mcg | 8% |
| 1325 | Grains, oat flour, whole-grain | Cereals, Grains and Pasta | 32.00 mcg | 8% |
| 1326 | Lasagna, cheese, frozen, prepared | Mixed Dishes | 32.00 mcg | 8% |
| 1327 | Egg Benedict | Dairy and Egg Products | 31.00 mcg | 8% |
| 1328 | Corn, sweet, white, frozen, kernels off cob, boiled, drained | Vegetables and Vegetable Products | 31.00 mcg | 8% |
| 1329 | Corn, sweet, white, frozen, kernels off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mcg | 8% |
| 1330 | Peas, green, canned, drained solids | Vegetables and Vegetable Products | 31.00 mcg | 8% |
| 1331 | Mangosteen, canned, syrup pack | Fruits and fruit juices | 31.00 mcg | 8% |
| 1332 | Nuts, walnuts, black, dried | Nuts and Seeds | 31.00 mcg | 8% |
| 1333 | Seeds, sesame flour, high-fat | Nuts and Seeds | 31.00 mcg | 8% |
| 1334 | Corn, sweet, frozen, kernels on the cob, boiled, drained | Vegetables and Vegetable Products | 31.00 mcg | 8% |
| 1335 | Cake, carrot, homemade, with cream cheese icing | Baked Products | 31.00 mcg | 8% |
| 1336 | Gravy, mushroom, dehydrated | Soups, Sauces and Gravies | 31.00 mcg | 8% |
| 1337 | Gravy, onion, dehydrated | Soups, Sauces and Gravies | 31.00 mcg | 8% |
| 1338 | Gravy, unspecified, dehydrated | Soups, Sauces and Gravies | 31.00 mcg | 8% |
| 1339 | Snacks, popcorn, air-popped | Snacks | 31.00 mcg | 8% |
| 1340 | Roll, dinner, whole wheat | Baked Products | 30.00 mcg | 8% |
| 1341 | Orange, all commercial varieties, raw | Fruits and fruit juices | 30.00 mcg | 8% |
| 1342 | Drumstick (horseradish-tree), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1343 | Broccoli, frozen, spears, boiled, drained | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1344 | Cookie, oatmeal, homemade, with raisins | Baked Products | 30.00 mcg | 8% |
| 1345 | Lambsquarters, raw | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1346 | Cracker, whole-wheat, reduced fat | Baked Products | 30.00 mcg | 8% |
| 1347 | Beans, baked, canned, with wieners | Legumes and Legume Products | 30.00 mcg | 8% |
| 1348 | Drink, orange, with pulp, vitamin C added, frozen concentrate | Beverages | 30.00 mcg | 8% |
| 1349 | Potato, mashed, dehydrated, granules with milk, unprepared | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1350 | Muffin, wheat bran, toaster-type, with raisins, toasted | Baked Products | 30.00 mcg | 8% |
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