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 1901–1950 of 3,209 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1901 | Nuts, coconut milk (liquid from grated meat and water), raw | Nuts and Seeds | 16.00 mcg | 4% |
| 1902 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 16.00 mcg | 4% |
| 1903 | Candies, fudge, chocolate with nuts, homemade | Sweets | 16.00 mcg | 4% |
| 1904 | Dessert, frozen, ice cream, chocolate | Sweets | 16.00 mcg | 4% |
| 1905 | Grains, rice flour, brown | Cereals, Grains and Pasta | 16.00 mcg | 4% |
| 1906 | Grains, barley, pearled, cooked | Cereals, Grains and Pasta | 16.00 mcg | 4% |
| 1907 | Snacks, tortilla chips, low fat, baked without fat | Snacks | 16.00 mcg | 4% |
| 1908 | Snacks, tortilla chips, unsalted, low fat | Snacks | 16.00 mcg | 4% |
| 1909 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 16.00 mcg | 4% |
| 1910 | Candies, MILK CHOCOLATE WITH ALMOND BITES | Sweets | 16.00 mcg | 4% |
| 1911 | Dessert, apple crisp, homemade | Sweets | 16.00 mcg | 4% |
| 1912 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments | Fast Foods | 16.00 mcg | 4% |
| 1913 | Plant-based beverage, soy, enriched, chocolate | Beverages | 16.00 mcg | 4% |
| 1914 | Plant-based beverage, soy, enriched, all flavours, unsweetened | Beverages | 16.00 mcg | 4% |
| 1915 | Plant-based beverage, soy, enriched, all flavours, low fat | Beverages | 16.00 mcg | 4% |
| 1916 | Plant-based beverage, soy, enriched, all flavours, fat free | Beverages | 16.00 mcg | 4% |
| 1917 | Dessert, frozen, ice cream, chocolate, reduced sugar | Sweets | 16.00 mcg | 4% |
| 1918 | Egg substitute, liquid, fat free | Dairy and Egg Products | 16.00 mcg | 4% |
| 1919 | Beans, lima, baby, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1920 | Mushroom, white, microwaved | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1921 | Pepper, sweet, red, canned, solids and liquid | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1922 | Squash, winter, butternut, frozen, boiled, with salt | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1923 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1924 | Yam, boiled, drained or baked, salt added | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1925 | Shepherd's pie with corn | Mixed Dishes | 16.00 mcg | 4% |
| 1926 | Snacks, vegetable chips | Snacks | 16.00 mcg | 4% |
| 1927 | Bread, oat (includes oatmeal and oat bran), commercial | Baked Products | 16.00 mcg | 4% |
| 1928 | Babyfood, vegetables, jarred, green beans, all stages | Babyfoods | 16.00 mcg | 4% |
| 1929 | Babyfood, vegetables, jarred, broccoli and potato with cheese | Babyfoods | 16.00 mcg | 4% |
| 1930 | Plantain, green, fried | Fruits and fruit juices | 15.00 mcg | 4% |
| 1931 | Yogourt, Greek style, plain, fat free (0-0.5% M.F.) | Dairy and Egg Products | 15.00 mcg | 4% |
| 1932 | Bread, oat (includes oatmeal and oat bran), commercial, toasted | Baked Products | 15.00 mcg | 4% |
| 1933 | Soup, Italian wedding, ready-to-serve | Soups, Sauces and Gravies | 15.00 mcg | 4% |
| 1934 | Babyfood, cereal, mixed grain, with milk powder, prepared with water | Babyfoods | 15.00 mcg | 4% |
| 1935 | Babyfood, cereal, mixed grain, with milk powder and fruit, prepared with water | Babyfoods | 15.00 mcg | 4% |
| 1936 | Soup, minestrone, canned, condensed, water added | Soups, Sauces and Gravies | 15.00 mcg | 4% |
| 1937 | Cereal, hot, oats, instant: regular, prepared | Breakfast cereals | 15.00 mcg | 4% |
| 1938 | Cereal, hot, oats, instant: apple & cinnamon, prepared, Quaker | Breakfast cereals | 15.00 mcg | 4% |
| 1939 | Cereal, hot, oats, instant: peaches 'n cream, prepared, Quaker | Breakfast cereals | 15.00 mcg | 4% |
| 1940 | Strawberry, frozen, sweetened, sliced | Fruits and fruit juices | 15.00 mcg | 4% |
| 1941 | Beans, snap (Italian, green or yellow), frozen, unprepared | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 1942 | Beet greens, raw | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 1943 | New Zealand spinach, raw | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 1944 | Salsify (oysterplant, vegetable oyster), boiled, drained | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 1945 | Onion, boiled, drained | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 1946 | Potato, french-fried, frozen, cottage cut, salt not added in processing, unprepared | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 1947 | Rutabaga (swede), boiled, drained | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 1948 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 1949 | Tomato, red, ripe, raw, year round average | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 1950 | Turnip, raw | Vegetables and Vegetable Products | 15.00 mcg | 4% |
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.