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 3051–3100 of 7,106 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3051 | Squash, pie pumpkin, peeled, seeded, raw | Vegetables and Vegetable Products | 30.98 mcg | 8% | USDA_FF |
| 3052 | Beans, baked, canned, with franks | Legumes and Legume Products | 30.00 mcg | 8% | USDA_SR |
| 3053 | Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping | Baked Products | 30.00 mcg | 8% | USDA_SR |
| 3054 | Muffins, wheat bran, toaster-type with raisins, toasted | Baked Products | 30.00 mcg | 8% | USDA_SR |
| 3055 | Cereals ready-to-eat, MOM'S BEST, Honey Nut TOASTY O'S | Breakfast Cereals | 30.00 mcg | 8% | USDA_SR |
| 3056 | Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS | Breakfast Cereals | 30.00 mcg | 8% | USDA_SR |
| 3057 | Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate. | Beverages | 30.00 mcg | 8% | USDA_SR |
| 3058 | Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt | Breakfast Cereals | 30.00 mcg | 8% | USDA_SR |
| 3059 | Rolls, dinner, whole-wheat | Baked Products | 30.00 mcg | 8% | USDA_SR |
| 3060 | Cake, cheesecake, prepared from mix, no-bake type | Baked Products | 30.00 mcg | 8% | USDA_SR |
| 3061 | Cornmeal, degermed, unenriched, white | Cereal Grains and Pasta | 30.00 mcg | 8% | USDA_SR |
| 3062 | Soup, cream of vegetable, dry, powder | Soups, Sauces, and Gravies | 30.00 mcg | 8% | USDA_SR |
| 3063 | Fast foods, potato, french fried in vegetable oil | Fast Foods | 30.00 mcg | 8% | USDA_SR |
| 3064 | Seeds, sesame meal, partially defatted | Nut and Seed Products | 30.00 mcg | 8% | USDA_SR |
| 3065 | Drumstick pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 30.00 mcg | 8% | USDA_SR |
| 3066 | Broccoli, frozen, spears, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 30.00 mcg | 8% | USDA_SR |
| 3067 | Buckwheat | Cereal Grains and Pasta | 30.00 mcg | 8% | USDA_SR |
| 3068 | Sweetener, syrup, agave | Sweets | 30.00 mcg | 8% | USDA_SR |
| 3069 | Tomatoes, yellow, raw | Vegetables and Vegetable Products | 30.00 mcg | 8% | USDA_SR |
| 3070 | Potatoes, mashed, dehydrated, granules with milk, dry form | Vegetables and Vegetable Products | 30.00 mcg | 8% | USDA_SR |
| 3071 | Peas, green, canned, drained solids, rinsed in tap water | Vegetables and Vegetable Products | 30.00 mcg | 8% | USDA_SR |
| 3072 | Onions, young green, tops only | Vegetables and Vegetable Products | 30.00 mcg | 8% | USDA_SR |
| 3073 | Cabbage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 30.00 mcg | 8% | USDA_SR |
| 3074 | Beets, canned, drained solids | Vegetables and Vegetable Products | 30.00 mcg | 8% | USDA_SR |
| 3075 | Oranges, raw, with peel | Fruits and Fruit Juices | 30.00 mcg | 8% | USDA_SR |
| 3076 | Snacks, granola bars, soft, uncoated, nut and raisin | Snacks | 30.00 mcg | 8% | USDA_SR |
| 3077 | Squash, summer, scallop, raw | Vegetables and Vegetable Products | 30.00 mcg | 8% | USDA_SR |
| 3078 | Lambsquarters, raw | Vegetables and Vegetable Products | 30.00 mcg | 8% | USDA_SR |
| 3079 | Orange peel, raw | Fruits and Fruit Juices | 30.00 mcg | 8% | USDA_SR |
| 3080 | Orange juice, raw (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 30.00 mcg | 8% | USDA_SR |
| 3081 | Oranges, raw, all commercial varieties | Fruits and Fruit Juices | 30.00 mcg | 8% | USDA_SR |
| 3082 | Cereals ready-to-eat, ALPEN | Breakfast Cereals | 30.00 mcg | 8% | USDA_SR |
| 3083 | Cornmeal, degermed, unenriched, yellow | Cereal Grains and Pasta | 30.00 mcg | 8% | USDA_SR |
| 3084 | Egg custards, dry mix | Sweets | 30.00 mcg | 8% | USDA_SR |
| 3085 | Drumstick pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mcg | 8% | USDA_SR |
| 3086 | Cabbage, common, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mcg | 8% | USDA_SR |
| 3087 | Broccoli, frozen, spears, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mcg | 8% | USDA_SR |
| 3088 | Squash, summer, zucchini, italian style, canned | Vegetables and Vegetable Products | 30.00 mcg | 8% | USDA_SR |
| 3089 | Fruit juice smoothie, ODWALLA, strawberry banana | Fruits and Fruit Juices | 30.00 mcg | 8% | USDA_SR |
| 3090 | Crackers, whole-wheat, reduced fat | Baked Products | 30.00 mcg | 8% | USDA_SR |
| 3091 | Raspberries, puree, with seeds | Fruits and Fruit Juices | 30.00 mcg | 8% | USDA_SR |
| 3092 | Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size | Breakfast Cereals | 30.00 mcg | 8% | USDA_SR |
| 3093 | Babyfood, fruit, jarred, banana and other fruit | Babyfoods | 30.00 mcg | 8% | CNF |
| 3094 | Babyfood, fruit, jarred, banana, all stages | Babyfoods | 30.00 mcg | 8% | CNF |
| 3095 | Sweetener, syrup, agave | Sweets | 30.00 mcg | 8% | CNF |
| 3096 | Peas, green, canned, drained solids, rinsed | Vegetables and Vegetable Products | 30.00 mcg | 8% | CNF |
| 3097 | Cracker, whole-wheat, reduced fat | Baked Products | 30.00 mcg | 8% | CNF |
| 3098 | Drumstick (horseradish-tree), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mcg | 8% | CNF |
| 3099 | Onion, young green, tops only | Vegetables and Vegetable Products | 30.00 mcg | 8% | CNF |
| 3100 | Tomato, yellow, raw | Vegetables and Vegetable Products | 30.00 mcg | 8% | CNF |
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