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 5001–5050 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5001 | Fish, eulachon, raw | Finfish and Shellfish Products | 17.00 mcg | 4% | CNF |
| 5002 | Fish, whitefish, lake, native, baked | Finfish and Shellfish Products | 17.00 mcg | 4% | CNF |
| 5003 | Fish, sunfish, pumpkin seed, baked or broiled | Finfish and Shellfish Products | 17.00 mcg | 4% | CNF |
| 5004 | Fish, mullet (sucker), white, baked or broiled | Finfish and Shellfish Products | 17.00 mcg | 4% | CNF |
| 5005 | Fish, shad, American, baked or broiled | Finfish and Shellfish Products | 17.00 mcg | 4% | CNF |
| 5006 | Fish, scup (porgy), baked or broiled | Finfish and Shellfish Products | 17.00 mcg | 4% | CNF |
| 5007 | Fish, sablefish (black cod), baked or broiled | Finfish and Shellfish Products | 17.00 mcg | 4% | CNF |
| 5008 | Fish, pickerel, walleye-pickerel (yellow pike), baked or broiled | Finfish and Shellfish Products | 17.00 mcg | 4% | CNF |
| 5009 | Fish, drum, freshwater, baked or broiled | Finfish and Shellfish Products | 17.00 mcg | 4% | CNF |
| 5010 | Fish, butterfish, baked or broiled | Finfish and Shellfish Products | 17.00 mcg | 4% | CNF |
| 5011 | Fish, bass, fresh water, mixed species, baked or broiled | Finfish and Shellfish Products | 17.00 mcg | 4% | CNF |
| 5012 | Fish, tilefish, baked or broiled | Finfish and Shellfish Products | 17.00 mcg | 4% | CNF |
| 5013 | Fish, sturgeon, mixed species, baked or broiled | Finfish and Shellfish Products | 17.00 mcg | 4% | CNF |
| 5014 | Fish, sheepshead, baked or broiled | Finfish and Shellfish Products | 17.00 mcg | 4% | CNF |
| 5015 | Fish, pompano, florida, baked or broiled | Finfish and Shellfish Products | 17.00 mcg | 4% | CNF |
| 5016 | Fish, pike, northern, native, cooked | Finfish and Shellfish Products | 17.00 mcg | 4% | CNF |
| 5017 | Fish, eel, mixed species, baked or broiled | Finfish and Shellfish Products | 17.00 mcg | 4% | CNF |
| 5018 | Fish, carp, baked or broiled | Finfish and Shellfish Products | 17.00 mcg | 4% | CNF |
| 5019 | Nuts, Japanese chestnuts, boiled and steamed | Nuts and Seeds | 17.00 mcg | 4% | CNF |
| 5020 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 17.00 mcg | 4% | CNF |
| 5021 | Potato, french-fried, frozen, cottage cut, salt not added in processing, heated in oven | Vegetables and Vegetable Products | 17.00 mcg | 4% | CNF |
| 5022 | Potato puff, frozen, unprepared | Vegetables and Vegetable Products | 17.00 mcg | 4% | CNF |
| 5023 | Potato, skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 17.00 mcg | 4% | CNF |
| 5024 | Potato, skin, raw | Vegetables and Vegetable Products | 17.00 mcg | 4% | CNF |
| 5025 | Mushroom, white, raw | Vegetables and Vegetable Products | 17.00 mcg | 4% | CNF |
| 5026 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 17.00 mcg | 4% | CNF |
| 5027 | Radish, oriental (daikon), boiled, drained | Vegetables and Vegetable Products | 17.00 mcg | 4% | CNF |
| 5028 | Onion, frozen, chopped, unprepared | Vegetables and Vegetable Products | 17.00 mcg | 4% | CNF |
| 5029 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 17.00 mcg | 4% | CNF |
| 5030 | Strawberry, frozen, unsweetened | Fruits and fruit juices | 17.00 mcg | 4% | CNF |
| 5031 | Orange, florida, raw | Fruits and fruit juices | 17.00 mcg | 4% | CNF |
| 5032 | Kumquat, raw | Fruits and fruit juices | 17.00 mcg | 4% | CNF |
| 5033 | Cereal, hot, oats, instant: cinnamon and spice, prepared, Quaker | Breakfast cereals | 17.00 mcg | 4% | CNF |
| 5034 | Cereal, ready to eat, Harvest Crunch: Raisins with almonds, low fat, Quaker | Breakfast cereals | 17.00 mcg | 4% | CNF |
| 5035 | Cereal, ready to eat, Shredded Wheat, Post | Breakfast cereals | 17.00 mcg | 4% | CNF |
| 5036 | Sausage, Bockwurst, pork/veal, with milk and eggs, raw | Sausages and Luncheon meats | 17.00 mcg | 4% | CNF |
| 5037 | Soup, cauliflower, dehydrated | Soups, Sauces and Gravies | 17.00 mcg | 4% | CNF |
| 5038 | Spices, pepper, black | Spices and Herbs | 17.00 mcg | 4% | CNF |
| 5039 | Tomatillos, dehusked, raw | Vegetables and Vegetable Products | 16.39 mcg | 4% | USDA_FF |
| 5040 | Flour, rice, white, unenriched | Cereal Grains and Pasta | 16.00 mcg | 4% | USDA_FF |
| 5041 | Veal, cubed for stew (leg and shoulder), separable lean only, cooked, braised | Lamb, Veal, and Game Products | 16.00 mcg | 4% | USDA_SR |
| 5042 | Veal, shoulder, arm, separable lean only, raw | Lamb, Veal, and Game Products | 16.00 mcg | 4% | USDA_SR |
| 5043 | Veal, rib, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 16.00 mcg | 4% | USDA_SR |
| 5044 | Veal, loin, separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 16.00 mcg | 4% | USDA_SR |
| 5045 | Veal, leg (top round), separable lean only, cooked, pan-fried, not breaded | Lamb, Veal, and Game Products | 16.00 mcg | 4% | USDA_SR |
| 5046 | Veal, composite of trimmed retail cuts, separable lean only, cooked | Lamb, Veal, and Game Products | 16.00 mcg | 4% | USDA_SR |
| 5047 | Danish pastry, raspberry, unenriched | Baked Products | 16.00 mcg | 4% | USDA_SR |
| 5048 | Snacks, potato chips, made from dried potatoes (preformed), multigrain | Snacks | 16.00 mcg | 4% | USDA_SR |
| 5049 | Snacks, vegetable chips, made from garden vegetables | Snacks | 16.00 mcg | 4% | USDA_SR |
| 5050 | Soup, minestrone, canned, reduced sodium, ready-to-serve | Soups, Sauces, and Gravies | 16.00 mcg | 4% | USDA_SR |
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