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 1701–1750 of 3,209 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1701 | Snacks, taro chips | Snacks | 20.00 mcg | 5% |
| 1702 | Snacks, rice cakes, brown rice, multigrain, unsalted | Snacks | 20.00 mcg | 5% |
| 1703 | Grains, couscous, dry | Cereals, Grains and Pasta | 20.00 mcg | 5% |
| 1704 | Grains, rice, brown, medium-grain, dry | Cereals, Grains and Pasta | 20.00 mcg | 5% |
| 1705 | Grains, sorghum | Cereals, Grains and Pasta | 20.00 mcg | 5% |
| 1706 | Grains, rice, brown, long-grain, dry | Cereals, Grains and Pasta | 20.00 mcg | 5% |
| 1707 | Eggplant, pickled | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 1708 | Mushroom, white, stir-fried, no fat added | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 1709 | Cheese, cheddar, reduced fat (18%) | Dairy and Egg Products | 20.00 mcg | 5% |
| 1710 | Juice, tomato, canned, no salt added | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 1711 | Burdock root, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 1712 | Corn, sweet, white, on or off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 1713 | Corn, sweet, white, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 1714 | Peas and onions, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 1715 | Squash, summer, all varieties, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 1716 | Squash, winter, all varieties, baked, with salt | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 1717 | Granola bar, crunchy, plain | Baked Products | 20.00 mcg | 5% |
| 1718 | Pancake, buckwheat, dry mix, incomplete, prepared (with egg, oil, milk) | Baked Products | 20.00 mcg | 5% |
| 1719 | Yogourt, Greek style, fruit flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 20.00 mcg | 5% |
| 1720 | Yogourt, Greek style, vanilla flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 20.00 mcg | 5% |
| 1721 | Cracker, cheese, Asiago | Baked Products | 20.00 mcg | 5% |
| 1722 | Ravioli, cheese-filled, canned | Mixed Dishes | 20.00 mcg | 5% |
| 1723 | Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted | Baked Products | 20.00 mcg | 5% |
| 1724 | Soup, broccoli cheese, canned, condensed, water added | Soups, Sauces and Gravies | 20.00 mcg | 5% |
| 1725 | Babyfood, fruit, jarred, peach, all stages | Babyfoods | 20.00 mcg | 5% |
| 1726 | Babyfood, cereal, mixed grain, with biscuit, milk powder and fruit, prepared with water | Babyfoods | 19.00 mcg | 5% |
| 1727 | Soup, cream, asparagus, canned, condensed | Soups, Sauces and Gravies | 19.00 mcg | 5% |
| 1728 | Cereal, ready to eat, corn flakes, Barbara's Bakery | Breakfast cereals | 19.00 mcg | 5% |
| 1729 | Cereal, ready to eat, Shredded Wheat, Barbara's Bakery | Breakfast cereals | 19.00 mcg | 5% |
| 1730 | Cereal, hot, oats, instant: maple and brown sugar, prepared, Quaker | Breakfast cereals | 19.00 mcg | 5% |
| 1731 | Melon, honeydew, raw | Fruits and fruit juices | 19.00 mcg | 5% |
| 1732 | Orange juice, chilled, includes from concentrate | Fruits and fruit juices | 19.00 mcg | 5% |
| 1733 | Date, domestic, natural and dry | Fruits and fruit juices | 19.00 mcg | 5% |
| 1734 | Orange juice, frozen concentrate, diluted | Fruits and fruit juices | 19.00 mcg | 5% |
| 1735 | Jew's ear (cloud or wood ear, pepeao), raw | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 1736 | Squash, summer, crookneck, raw | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 1737 | Taro, cooked | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 1738 | Vegetables, mixed, frozen, boiled, drained | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 1739 | Winged beans (goa bean) tuber, raw | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 1740 | Carrot, raw | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 1741 | Onion, raw | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 1742 | Squash, winter, acorn, baked | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 1743 | Squash, winter, butternut, baked | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 1744 | Soybean, fermented products, miso | Legumes and Legume Products | 19.00 mcg | 5% |
| 1745 | Tofu, regular, firm or extra firm, raw (prepared with calcium sulphate and magnesium chloride) | Legumes and Legume Products | 19.00 mcg | 5% |
| 1746 | Cake, angel food, dry mix, prepared | Baked Products | 19.00 mcg | 5% |
| 1747 | Pie, chocolate cream, commercial | Baked Products | 19.00 mcg | 5% |
| 1748 | Sweets, baking chocolate, unsweetened, liquid | Sweets | 19.00 mcg | 5% |
| 1749 | Snacks, potato chips, dried potatoes, plain | Snacks | 19.00 mcg | 5% |
| 1750 | Snacks, rice cakes, brown rice, corn | Snacks | 19.00 mcg | 5% |
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