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 1351–1400 of 3,209 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1351 | Squash, summer, scallop, raw | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1352 | Squash, summer, zucchini in tomato juice, canned | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1353 | Onion, young green, tops only | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1354 | Drumstick (horseradish-tree), pods, boiled, drained | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1355 | Broccoli, frozen, spears, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1356 | Cabbage, boiled, drained | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1357 | Beets, canned, drained solids | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1358 | Tomato, yellow, raw | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1359 | Fast foods, side dish, potato, french-fried in vegetable oil | Fast Foods | 30.00 mcg | 8% |
| 1360 | Fast foods, side dish, corn on the cob with butter | Fast Foods | 30.00 mcg | 8% |
| 1361 | Fast foods, mexican, tostada with beans and cheese | Fast Foods | 30.00 mcg | 8% |
| 1362 | Roll, dinner, whole wheat | Baked Products | 30.00 mcg | 8% |
| 1363 | Seeds, sesame meal, partially defatted | Nuts and Seeds | 30.00 mcg | 8% |
| 1364 | Grains, buckwheat | Cereals, Grains and Pasta | 30.00 mcg | 8% |
| 1365 | Soup, oxtail, dehydrated | Soups, Sauces and Gravies | 30.00 mcg | 8% |
| 1366 | Grains, cornmeal (yellow), degermed | Cereals, Grains and Pasta | 30.00 mcg | 8% |
| 1367 | Cereal, hot, cream of wheat, quick, dry | Breakfast cereals | 30.00 mcg | 8% |
| 1368 | Soup, cream, vegetable, dehydrated | Soups, Sauces and Gravies | 30.00 mcg | 8% |
| 1369 | Dessert, egg custard, dry mix, unprepared | Sweets | 30.00 mcg | 8% |
| 1370 | Muffin, wheat bran, toaster-type, with raisins, toasted | Baked Products | 30.00 mcg | 8% |
| 1371 | Drink, orange, with pulp, vitamin C added, frozen concentrate | Beverages | 30.00 mcg | 8% |
| 1372 | Beans, baked, canned, with wieners | Legumes and Legume Products | 30.00 mcg | 8% |
| 1373 | Peas, green, canned, drained solids, rinsed | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1374 | Sweetener, syrup, agave | Sweets | 30.00 mcg | 8% |
| 1375 | Babyfood, fruit, jarred, banana, all stages | Babyfoods | 30.00 mcg | 8% |
| 1376 | Babyfood, fruit, jarred, banana and other fruit | Babyfoods | 30.00 mcg | 8% |
| 1377 | Corn, sweet, canned, drained solids, rinsed | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1378 | Spaghetti with pomodoro sauce (tomato sauce) | Mixed Dishes | 29.00 mcg | 7% |
| 1379 | Refried beans | Legumes and Legume Products | 29.00 mcg | 7% |
| 1380 | Babyfood, dessert, jarred, banana with coconut cream | Babyfoods | 29.00 mcg | 7% |
| 1381 | Refried beans, canned, vegetarian | Legumes and Legume Products | 29.00 mcg | 7% |
| 1382 | Cake, gingerbread, dry mix, prepared, without icing | Baked Products | 29.00 mcg | 7% |
| 1383 | Peas, green, canned, solids and liquid, no salt added | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1384 | Peas, edible-podded (snow peas), boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1385 | Pancake, whole wheat, dry mix, incomplete, prepared, (with egg, oil, milk) | Baked Products | 29.00 mcg | 7% |
| 1386 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1387 | Fast foods, brownie | Fast Foods | 29.00 mcg | 7% |
| 1388 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1389 | Beets, canned, solids and liquid | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1390 | Beans, pinto, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1391 | Peas, edible-podded (snow peas), boiled, drained | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1392 | Peas, green, canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1393 | Cookie, brownie, homemade | Baked Products | 29.00 mcg | 7% |
| 1394 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil and animal fat | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1395 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1396 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1397 | Soup, minestrone, canned, condensed | Soups, Sauces and Gravies | 29.00 mcg | 7% |
| 1398 | Beans, pinto, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1399 | Corn pudding , homemade | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1400 | Tomato, orange, raw | Vegetables and Vegetable Products | 29.00 mcg | 7% |
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