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 2851–2900 of 7,106 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2851 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained | Vegetables and Vegetable Products | 35.00 mcg | 9% | CNF |
| 2852 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 35.00 mcg | 9% | CNF |
| 2853 | Peas, edible-podded (snow peas), frozen, boiled, drained | Vegetables and Vegetable Products | 35.00 mcg | 9% | CNF |
| 2854 | Avocado, raw, florida | Fruits and fruit juices | 35.00 mcg | 9% | CNF |
| 2855 | Mushrooms, white button | Vegetables and Vegetable Products | 34.76 mcg | 9% | USDA_FF |
| 2856 | Mushrooms, white button | Vegetables and Vegetable Products | 34.76 mcg | 9% | USDA_FF |
| 2857 | Flour, oat, whole grain | Cereal Grains and Pasta | 34.69 mcg | 9% | USDA_FF |
| 2858 | Cookies, oatmeal, soft, with raisins | Baked Products | 34.00 mcg | 8% | USDA_FF |
| 2859 | Bread, raisin, unenriched | Baked Products | 34.00 mcg | 8% | USDA_SR |
| 2860 | Pie crust, cookie-type, prepared from recipe, graham cracker, chilled | Baked Products | 34.00 mcg | 8% | USDA_SR |
| 2861 | Cookies, oatmeal, commercially prepared, soft-type | Baked Products | 34.00 mcg | 8% | USDA_SR |
| 2862 | Cake, yellow, prepared from recipe without frosting | Baked Products | 34.00 mcg | 8% | USDA_SR |
| 2863 | Ice cream sandwich | Dairy and Egg Products | 34.00 mcg | 8% | USDA_SR |
| 2864 | Boysenberries, canned, heavy syrup | Fruits and Fruit Juices | 34.00 mcg | 8% | USDA_SR |
| 2865 | Blackberries, frozen, unsweetened | Fruits and Fruit Juices | 34.00 mcg | 8% | USDA_SR |
| 2866 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry | Breakfast Cereals | 34.00 mcg | 8% | USDA_SR |
| 2867 | Nuts, pine nuts, dried | Nut and Seed Products | 34.00 mcg | 8% | USDA_SR |
| 2868 | Shallots, raw | Vegetables and Vegetable Products | 34.00 mcg | 8% | USDA_SR |
| 2869 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 34.00 mcg | 8% | USDA_SR |
| 2870 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 34.00 mcg | 8% | USDA_SR |
| 2871 | Restaurant, family style, macaroni & cheese, from kids' menu | Restaurant Foods | 34.00 mcg | 8% | USDA_SR |
| 2872 | Corn with red and green peppers, canned, solids and liquids | Vegetables and Vegetable Products | 34.00 mcg | 8% | USDA_SR |
| 2873 | Rye flour, medium | Cereal Grains and Pasta | 34.00 mcg | 8% | USDA_SR |
| 2874 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 34.00 mcg | 8% | USDA_SR |
| 2875 | Lima beans, immature seeds, raw | Vegetables and Vegetable Products | 34.00 mcg | 8% | USDA_SR |
| 2876 | Cornmeal, yellow (Navajo) | American Indian/Alaska Native Foods | 34.00 mcg | 8% | USDA_SR |
| 2877 | Candies, honey-combed, with peanut butter | Sweets | 34.00 mcg | 8% | USDA_SR |
| 2878 | Babyfood, cereal, mixed grain, with milk powder, dry | Babyfoods | 34.00 mcg | 8% | CNF |
| 2879 | Dessert, frozen, ice cream sandwich | Sweets | 34.00 mcg | 8% | CNF |
| 2880 | Kiwi fruit, gold, raw | Fruits and fruit juices | 34.00 mcg | 8% | CNF |
| 2881 | Egg, chicken, Western omelet, with peppers, onion and ham | Dairy and Egg Products | 34.00 mcg | 8% | CNF |
| 2882 | Beans, pinto, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 34.00 mcg | 8% | CNF |
| 2883 | Cereal, ready to eat, Shredded Wheat: honey nut, Post | Breakfast cereals | 34.00 mcg | 8% | CNF |
| 2884 | Pie crust, cookie-type, graham cracker, homemade, chilled | Baked Products | 34.00 mcg | 8% | CNF |
| 2885 | Cookie, oatmeal (with or without raisins), commercial, soft-type | Baked Products | 34.00 mcg | 8% | CNF |
| 2886 | Cake, yellow, homemade, without icing (frosting) | Baked Products | 34.00 mcg | 8% | CNF |
| 2887 | Nuts, pine nuts, pignolia, dried | Nuts and Seeds | 34.00 mcg | 8% | CNF |
| 2888 | Shallot, raw | Vegetables and Vegetable Products | 34.00 mcg | 8% | CNF |
| 2889 | Corn with red or green peppers, canned, solids and liquid | Vegetables and Vegetable Products | 34.00 mcg | 8% | CNF |
| 2890 | Beans, pinto, frozen, boiled, drained | Vegetables and Vegetable Products | 34.00 mcg | 8% | CNF |
| 2891 | Beans, lima, raw | Vegetables and Vegetable Products | 34.00 mcg | 8% | CNF |
| 2892 | Orange, california, navel, raw | Fruits and fruit juices | 34.00 mcg | 8% | CNF |
| 2893 | Boysenberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 34.00 mcg | 8% | CNF |
| 2894 | Blackberry, frozen, unsweetened | Fruits and fruit juices | 34.00 mcg | 8% | CNF |
| 2895 | Cookies, chocolate chip, prepared from recipe, made with margarine | Baked Products | 33.00 mcg | 8% | USDA_SR |
| 2896 | Bread, banana, prepared from recipe, made with margarine | Baked Products | 33.00 mcg | 8% | USDA_SR |
| 2897 | Beverages, CYTOSPORT, Muscle Milk, ready-to-drink | Beverages | 33.00 mcg | 8% | USDA_SR |
| 2898 | Broadbeans (fava beans), mature seeds, canned | Legumes and Legume Products | 33.00 mcg | 8% | USDA_SR |
| 2899 | Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder | Beverages | 33.00 mcg | 8% | USDA_SR |
| 2900 | Beverages, Protein powder whey based | Beverages | 33.00 mcg | 8% | USDA_SR |
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