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 2901–2950 of 7,106 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2901 | Snacks, granola bites, mixed flavors | Snacks | 33.00 mcg | 8% | USDA_SR |
| 2902 | Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins | Breakfast Cereals | 33.00 mcg | 8% | USDA_SR |
| 2903 | Soup, black bean, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 33.00 mcg | 8% | USDA_SR |
| 2904 | Danish pastry, cinnamon, unenriched | Baked Products | 33.00 mcg | 8% | USDA_SR |
| 2905 | Cookies, chocolate chip, prepared from recipe, made with butter | Baked Products | 33.00 mcg | 8% | USDA_SR |
| 2906 | Cookies, oatmeal, prepared from recipe, without raisins | Baked Products | 33.00 mcg | 8% | USDA_SR |
| 2907 | Cake, gingerbread, prepared from recipe | Baked Products | 33.00 mcg | 8% | USDA_SR |
| 2908 | Babyfood, vegetables, green beans, junior | Baby Foods | 33.00 mcg | 8% | USDA_SR |
| 2909 | Crackers, toast thins, low sodium | Baked Products | 33.00 mcg | 8% | USDA_SR |
| 2910 | Whey, acid, dried | Dairy and Egg Products | 33.00 mcg | 8% | USDA_SR |
| 2911 | Succotash, (corn and limas), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 33.00 mcg | 8% | USDA_SR |
| 2912 | Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 33.00 mcg | 8% | USDA_SR |
| 2913 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 33.00 mcg | 8% | USDA_SR |
| 2914 | Nuts, ginkgo nuts, canned | Nut and Seed Products | 33.00 mcg | 8% | USDA_SR |
| 2915 | Turnip greens and turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 33.00 mcg | 8% | USDA_SR |
| 2916 | Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 33.00 mcg | 8% | USDA_SR |
| 2917 | Turnip greens and turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 33.00 mcg | 8% | USDA_SR |
| 2918 | Celery, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 33.00 mcg | 8% | USDA_SR |
| 2919 | Beans, snap, green, raw | Vegetables and Vegetable Products | 33.00 mcg | 8% | USDA_SR |
| 2920 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 33.00 mcg | 8% | USDA_SR |
| 2921 | Beans, snap, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 33.00 mcg | 8% | USDA_SR |
| 2922 | Beans, snap, yellow, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 33.00 mcg | 8% | USDA_SR |
| 2923 | Beans, snap, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 33.00 mcg | 8% | USDA_SR |
| 2924 | Beans, snap, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 33.00 mcg | 8% | USDA_SR |
| 2925 | Wheat flours, bread, unenriched | Cereal Grains and Pasta | 33.00 mcg | 8% | USDA_SR |
| 2926 | Rye flour, dark | Cereal Grains and Pasta | 33.00 mcg | 8% | USDA_SR |
| 2927 | Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 33.00 mcg | 8% | USDA_SR |
| 2928 | Succotash, (corn and limas), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 33.00 mcg | 8% | USDA_SR |
| 2929 | Acorn stew (Apache) | American Indian/Alaska Native Foods | 33.00 mcg | 8% | USDA_SR |
| 2930 | Blueberries, wild, raw (Alaska Native) | American Indian/Alaska Native Foods | 33.00 mcg | 8% | USDA_SR |
| 2931 | Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip | Snacks | 33.00 mcg | 8% | USDA_SR |
| 2932 | Bread, salvadoran sweet cheese (quesadilla salvadorena) | Baked Products | 33.00 mcg | 8% | USDA_SR |
| 2933 | Beverage, protein powder, whey based, powder | Beverages | 33.00 mcg | 8% | CNF |
| 2934 | Succotash, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 33.00 mcg | 8% | CNF |
| 2935 | Succotash, boiled, drained, with salt | Vegetables and Vegetable Products | 33.00 mcg | 8% | CNF |
| 2936 | Potato, french-fried, frozen, shoestring, heated in oven | Vegetables and Vegetable Products | 33.00 mcg | 8% | CNF |
| 2937 | Blueberry, wild, raw | Fruits and fruit juices | 33.00 mcg | 8% | CNF |
| 2938 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 33.00 mcg | 8% | CNF |
| 2939 | Fast foods, dessert, burrito with fruit (apple or cherry) | Fast Foods | 33.00 mcg | 8% | CNF |
| 2940 | Cake, date square (matrimonial cake), homemade | Baked Products | 33.00 mcg | 8% | CNF |
| 2941 | Cookie, chocolate chip, homemade, made with butter | Baked Products | 33.00 mcg | 8% | CNF |
| 2942 | Cookie, oatmeal, homemade, without raisins | Baked Products | 33.00 mcg | 8% | CNF |
| 2943 | Pie, pecan, commercial | Baked Products | 33.00 mcg | 8% | CNF |
| 2944 | Cookie, chocolate chip, homemade, made with margarine | Baked Products | 33.00 mcg | 8% | CNF |
| 2945 | Cake, gingerbread, homemade | Baked Products | 33.00 mcg | 8% | CNF |
| 2946 | Bread, banana, homemade, made with margarine | Baked Products | 33.00 mcg | 8% | CNF |
| 2947 | Broadbeans (fava beans), canned, solids and liquid | Legumes and Legume Products | 33.00 mcg | 8% | CNF |
| 2948 | Nuts, ginkgo nuts, canned | Nuts and Seeds | 33.00 mcg | 8% | CNF |
| 2949 | Onion rings, breaded, par fried, frozen, heated in oven | Vegetables and Vegetable Products | 33.00 mcg | 8% | CNF |
| 2950 | Celery, boiled, drained | Vegetables and Vegetable Products | 33.00 mcg | 8% | CNF |
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