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 2501–2550 of 3,760 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2501 | Potatoes, microwaved, cooked in skin, flesh, without salt | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2502 | Potatoes, microwaved, cooked in skin, flesh and skin, without salt | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2503 | Yambean (jicama), raw | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2504 | Potatoes, hash brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2505 | Beans, snap, green, frozen, all styles, microwaved | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2506 | Restaurant, Mexican, cheese tamales | Restaurant Foods | 12.00 mcg | 3% |
| 2507 | Syrups, malt | Sweets | 12.00 mcg | 3% |
| 2508 | Kohlrabi, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2509 | Squash, winter, spaghetti, raw | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2510 | Purslane, raw | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2511 | Mustard greens, raw | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2512 | Mushrooms, canned, drained solids | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2513 | Litchis, dried | Fruits and Fruit Juices | 12.00 mcg | 3% |
| 2514 | Cheese spread, cream cheese base | Dairy and Egg Products | 12.00 mcg | 3% |
| 2515 | Cheese, muenster, low fat | Dairy and Egg Products | 12.00 mcg | 3% |
| 2516 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, Liquid concentrate, not reconstituted | Baby Foods | 12.00 mcg | 3% |
| 2517 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, Liquid concentrate, not reconstituted | Baby Foods | 12.00 mcg | 3% |
| 2518 | Spaghetti, spinach, cooked | Cereal Grains and Pasta | 12.00 mcg | 3% |
| 2519 | Ice creams, strawberry | Sweets | 12.00 mcg | 3% |
| 2520 | Alcoholic beverage, pina colada, prepared-from-recipe | Beverages | 12.00 mcg | 3% |
| 2521 | Mountain yam, hawaii, cooked, steamed, with salt | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2522 | Gourd, dishcloth (towelgourd), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2523 | Squash, summer, crookneck and straightneck, frozen, unprepared | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2524 | Pumpkin, canned, without salt | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2525 | Mountain yam, hawaii, cooked, steamed, without salt | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2526 | Kohlrabi, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2527 | Gourd, dishcloth (towelgourd), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2528 | Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E | Fruits and Fruit Juices | 12.00 mcg | 3% |
| 2529 | Blueberries, dried, sweetened | Fruits and Fruit Juices | 12.00 mcg | 3% |
| 2530 | Cheese, cottage, lowfat, 1% milkfat, no sodium added | Dairy and Egg Products | 12.00 mcg | 3% |
| 2531 | Candies, MARS SNACKFOOD US, M&M's Almond Chocolate Candies | Sweets | 12.00 mcg | 3% |
| 2532 | Frozen yogurts, chocolate | Sweets | 12.00 mcg | 3% |
| 2533 | Frozen yogurts, chocolate, nonfat milk, sweetened without sugar | Sweets | 12.00 mcg | 3% |
| 2534 | Cheese, cottage, lowfat, 1% milkfat, lactose reduced | Dairy and Egg Products | 12.00 mcg | 3% |
| 2535 | Candies, milk chocolate | Sweets | 12.00 mcg | 3% |
| 2536 | Candies, NESTLE, BABY RUTH Bar | Sweets | 12.00 mcg | 3% |
| 2537 | Candies, fudge, vanilla with nuts | Sweets | 12.00 mcg | 3% |
| 2538 | Snacks, tortilla chips, plain, white corn, salted | Snacks | 12.00 mcg | 3% |
| 2539 | Snacks, granola bars, hard, almond | Snacks | 12.00 mcg | 3% |
| 2540 | Bread, boston brown, canned | Baked Products | 11.00 mcg | 3% |
| 2541 | Soup, tomato, dry, mix, prepared with water | Soups, Sauces, and Gravies | 11.00 mcg | 3% |
| 2542 | Sauce, homemade, white, thick | Soups, Sauces, and Gravies | 11.00 mcg | 3% |
| 2543 | Soymilk, chocolate, with added calcium, vitamins A and D | Legumes and Legume Products | 11.00 mcg | 3% |
| 2544 | Soymilk, chocolate, unfortified | Legumes and Legume Products | 11.00 mcg | 3% |
| 2545 | Lemonade, frozen concentrate, pink | Beverages | 11.00 mcg | 3% |
| 2546 | Infant formula, MEAD JOHNSON,NEXT STEP PROSOBEE, prepared from powder | Baby Foods | 11.00 mcg | 3% |
| 2547 | Infant formula, MEAD JOHNSON, PROSOBEE, with iron, ready to feed, with ARA and DHA | Baby Foods | 11.00 mcg | 3% |
| 2548 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, with iron, liquid concentrate not reconstituted, with ARA and DHA | Baby Foods | 11.00 mcg | 3% |
| 2549 | Infant formula, MEAD JOHNSON, PROSOBEE, with iron, ready-to-feed | Baby Foods | 11.00 mcg | 3% |
| 2550 | Infant formula, MEAD JOHNSON, PREGESTIMIL, with iron, with ARA and DHA, prepared from powder | Baby Foods | 11.00 mcg | 3% |
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