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 2951–3000 of 7,106 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2951 | Beans, snap (Italian, green or yellow), boiled, drained | Vegetables and Vegetable Products | 33.00 mcg | 8% | CNF |
| 2952 | Beans, snap (Italian, green or yellow), raw | Vegetables and Vegetable Products | 33.00 mcg | 8% | CNF |
| 2953 | Turnip greens and turnips, frozen, boiled, drained | Vegetables and Vegetable Products | 33.00 mcg | 8% | CNF |
| 2954 | Succotash, frozen, boiled, drained | Vegetables and Vegetable Products | 33.00 mcg | 8% | CNF |
| 2955 | Succotash, boiled, drained | Vegetables and Vegetable Products | 33.00 mcg | 8% | CNF |
| 2956 | Cereal, ready to eat, Puffed Rice, unsweenened, Quaker | Breakfast cereals | 33.00 mcg | 8% | CNF |
| 2957 | Whey, acid, dry | Dairy and Egg Products | 33.00 mcg | 8% | CNF |
| 2958 | Kiwifruit (kiwi), green, peeled, raw | Fruits and Fruit Juices | 32.85 mcg | 8% | USDA_FF |
| 2959 | Mushrooms, shiitake | Vegetables and Vegetable Products | 32.13 mcg | 8% | USDA_FF |
| 2960 | Mushrooms, shiitake | Vegetables and Vegetable Products | 32.13 mcg | 8% | USDA_FF |
| 2961 | Oats, whole grain, rolled, old fashioned | Cereal Grains and Pasta | 32.03 mcg | 8% | USDA_FF |
| 2962 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, unenriched | Baked Products | 32.00 mcg | 8% | USDA_SR |
| 2963 | Pie, pecan, commercially prepared | Baked Products | 32.00 mcg | 8% | USDA_SR |
| 2964 | Cookies, raisin, soft-type | Baked Products | 32.00 mcg | 8% | USDA_SR |
| 2965 | Cereals, QUAKER, Instant Oatmeal Organic, Regular | Breakfast Cereals | 32.00 mcg | 8% | USDA_SR |
| 2966 | Cereals ready-to-eat, wheat, puffed, fortified | Breakfast Cereals | 32.00 mcg | 8% | USDA_SR |
| 2967 | Cereals, oats, regular and quick, not fortified, dry | Breakfast Cereals | 32.00 mcg | 8% | USDA_SR |
| 2968 | Soymilk (All flavors), enhanced | Legumes and Legume Products | 32.00 mcg | 8% | USDA_SR |
| 2969 | Cheese, feta | Dairy and Egg Products | 32.00 mcg | 8% | USDA_SR |
| 2970 | Lasagna, cheese, frozen, prepared | Meals, Entrees, and Side Dishes | 32.00 mcg | 8% | USDA_SR |
| 2971 | Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt | Breakfast Cereals | 32.00 mcg | 8% | USDA_SR |
| 2972 | Cereals, QUAKER, Quick Oats, Dry | Breakfast Cereals | 32.00 mcg | 8% | USDA_SR |
| 2973 | Babyfood, green beans, dices, toddler | Baby Foods | 32.00 mcg | 8% | USDA_SR |
| 2974 | Cereals, oats, instant, fortified, plain, dry | Breakfast Cereals | 32.00 mcg | 8% | USDA_SR |
| 2975 | Potatoes, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 32.00 mcg | 8% | USDA_SR |
| 2976 | Lima beans, immature seeds, frozen, fordhook, unprepared | Vegetables and Vegetable Products | 32.00 mcg | 8% | USDA_SR |
| 2977 | CARRABBA'S ITALIAN GRILL, spaghetti with pomodoro sauce | Restaurant Foods | 32.00 mcg | 8% | USDA_SR |
| 2978 | Oat flour, partially debranned | Cereal Grains and Pasta | 32.00 mcg | 8% | USDA_SR |
| 2979 | Cocoa, dry powder, unsweetened, processed with alkali | Sweets | 32.00 mcg | 8% | USDA_SR |
| 2980 | Cocoa, dry powder, unsweetened | Sweets | 32.00 mcg | 8% | USDA_SR |
| 2981 | Beans, snap, yellow, canned, no salt added, drained solids | Vegetables and Vegetable Products | 32.00 mcg | 8% | USDA_SR |
| 2982 | Beans, snap, yellow, canned, regular pack, drained solids | Vegetables and Vegetable Products | 32.00 mcg | 8% | USDA_SR |
| 2983 | Nuts, almonds, honey roasted, unblanched | Nut and Seed Products | 32.00 mcg | 8% | USDA_SR |
| 2984 | Succotash, (corn and limas), canned, with whole kernel corn, solids and liquids | Vegetables and Vegetable Products | 32.00 mcg | 8% | USDA_SR |
| 2985 | Cornmeal, white (Navajo) | American Indian/Alaska Native Foods | 32.00 mcg | 8% | USDA_SR |
| 2986 | Snacks, granola bars, soft, uncoated, peanut butter | Snacks | 32.00 mcg | 8% | USDA_SR |
| 2987 | Pie crust, refrigerated, regular, baked | Baked Products | 32.00 mcg | 8% | USDA_SR |
| 2988 | Sweet Potatoes, french fried, frozen as packaged, salt added in processing | Vegetables and Vegetable Products | 32.00 mcg | 8% | USDA_SR |
| 2989 | Vegetables, asian mix, frozen, boiled, drained (broccoli, green beans, mini corn, snow peas, red pepper) | Vegetables and Vegetable Products | 32.00 mcg | 8% | CNF |
| 2990 | Grains, oat flour, whole-grain | Cereals, Grains and Pasta | 32.00 mcg | 8% | CNF |
| 2991 | Lasagna, cheese, frozen, prepared | Mixed Dishes | 32.00 mcg | 8% | CNF |
| 2992 | Grains, oat flour, partially debranned | Cereals, Grains and Pasta | 32.00 mcg | 8% | CNF |
| 2993 | Sweets, cocoa, powder, unsweetened, dutch process | Sweets | 32.00 mcg | 8% | CNF |
| 2994 | Sweets, cocoa, powder, unsweetened | Sweets | 32.00 mcg | 8% | CNF |
| 2995 | Cookie, raisin, soft-type | Baked Products | 32.00 mcg | 8% | CNF |
| 2996 | Cake, white, homemade, with coconut icing (frosting) | Baked Products | 32.00 mcg | 8% | CNF |
| 2997 | Nuts, almonds, honey roasted, unblanched | Nuts and Seeds | 32.00 mcg | 8% | CNF |
| 2998 | Potato, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 32.00 mcg | 8% | CNF |
| 2999 | Succotash, canned with whole kernel corn, solids and liquid | Vegetables and Vegetable Products | 32.00 mcg | 8% | CNF |
| 3000 | Beans, lima (fordhook), frozen, unprepared | Vegetables and Vegetable Products | 32.00 mcg | 8% | CNF |
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