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 3801–3850 of 7,106 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3801 | Sweet potato, frozen, unprepared | Vegetables and Vegetable Products | 21.00 mcg | 5% | CNF |
| 3802 | Squash, summer, scallop, boiled, drained | Vegetables and Vegetable Products | 21.00 mcg | 5% | CNF |
| 3803 | Poi | Vegetables and Vegetable Products | 21.00 mcg | 5% | CNF |
| 3804 | Onion, frozen, whole, unprepared | Vegetables and Vegetable Products | 21.00 mcg | 5% | CNF |
| 3805 | Mushroom, shiitake, cooked | Vegetables and Vegetable Products | 21.00 mcg | 5% | CNF |
| 3806 | Beans, lima (fordhook), frozen, boiled, drained | Vegetables and Vegetable Products | 21.00 mcg | 5% | CNF |
| 3807 | Raspberry, raw | Fruits and fruit juices | 21.00 mcg | 5% | CNF |
| 3808 | Melon, cantaloupe, raw | Fruits and fruit juices | 21.00 mcg | 5% | CNF |
| 3809 | Jujube (chinese date), dried | Fruits and fruit juices | 21.00 mcg | 5% | CNF |
| 3810 | Cheese, gouda | Dairy and Egg Products | 21.00 mcg | 5% | CNF |
| 3811 | Eggplant, raw | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_FF |
| 3812 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 20.00 mcg | 5% | USDA_FF |
| 3813 | Cake, fruitcake, commercially prepared | Baked Products | 20.00 mcg | 5% | USDA_SR |
| 3814 | Split pea soup, canned, reduced sodium, prepared with water or ready-to serve | Soups, Sauces, and Gravies | 20.00 mcg | 5% | USDA_SR |
| 3815 | Bananas, raw | Fruits and Fruit Juices | 20.00 mcg | 5% | USDA_SR |
| 3816 | Clif Z bar | Baby Foods | 20.00 mcg | 5% | USDA_SR |
| 3817 | Ravioli, cheese-filled, canned | Meals, Entrees, and Side Dishes | 20.00 mcg | 5% | USDA_SR |
| 3818 | Pie, egg custard, commercially prepared | Baked Products | 20.00 mcg | 5% | USDA_SR |
| 3819 | Spices, turmeric, ground | Spices and Herbs | 20.00 mcg | 5% | USDA_SR |
| 3820 | Cheese, Mexican, blend, reduced fat | Dairy and Egg Products | 20.00 mcg | 5% | USDA_SR |
| 3821 | Cheese, brick | Dairy and Egg Products | 20.00 mcg | 5% | USDA_SR |
| 3822 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry | Breakfast Cereals | 20.00 mcg | 5% | USDA_SR |
| 3823 | Babyfood, vegetables, corn, creamed, junior | Baby Foods | 20.00 mcg | 5% | USDA_SR |
| 3824 | Yogurt, Greek, nonfat, strawberry, DANNON OIKOS | Dairy and Egg Products | 20.00 mcg | 5% | USDA_SR |
| 3825 | Cheese, cheddar, reduced fat (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 20.00 mcg | 5% | USDA_SR |
| 3826 | Babyfood, banana with mixed berries, strained | Baby Foods | 20.00 mcg | 5% | USDA_SR |
| 3827 | Babyfood, juice, orange and apricot | Baby Foods | 20.00 mcg | 5% | USDA_SR |
| 3828 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 20.00 mcg | 5% | USDA_SR |
| 3829 | Cheese, tilsit | Dairy and Egg Products | 20.00 mcg | 5% | USDA_SR |
| 3830 | Tomato juice, canned, without salt added | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_SR |
| 3831 | Peas and onions, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_SR |
| 3832 | Squash, winter, all varieties, cooked, baked, without salt | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_SR |
| 3833 | Squash, summer, all varieties, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_SR |
| 3834 | Tomato juice, canned, with salt added | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_SR |
| 3835 | Burdock root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_SR |
| 3836 | Snacks, rice cakes, brown rice, multigrain, unsalted | Snacks | 20.00 mcg | 5% | USDA_SR |
| 3837 | Squash, winter, all varieties, cooked, baked, with salt | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_SR |
| 3838 | Squash, summer, all varieties, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_SR |
| 3839 | Peas and onions, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_SR |
| 3840 | Eggplant, pickled | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_SR |
| 3841 | Sorghum grain | Cereal Grains and Pasta | 20.00 mcg | 5% | USDA_SR |
| 3842 | Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 20.00 mcg | 5% | USDA_SR |
| 3843 | Couscous, dry | Cereal Grains and Pasta | 20.00 mcg | 5% | USDA_SR |
| 3844 | Snacks, rice cakes, brown rice, multigrain | Snacks | 20.00 mcg | 5% | USDA_SR |
| 3845 | Burdock root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_SR |
| 3846 | Mushrooms, white, stir-fried | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_SR |
| 3847 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked | Cereal Grains and Pasta | 20.00 mcg | 5% | USDA_SR |
| 3848 | Snacks, taro chips | Snacks | 20.00 mcg | 5% | USDA_SR |
| 3849 | Squash, zucchini, baby, raw | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_SR |
| 3850 | Corn, sweet, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_SR |
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