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 5251–5300 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5251 | Fish, bass, fresh water, mixed species, raw | Finfish and Shellfish Products | 15.00 mcg | 4% | USDA_SR |
| 5252 | Cookies, sugar wafer, chocolate-covered | Baked Products | 15.00 mcg | 4% | USDA_SR |
| 5253 | Veal, shoulder, blade, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 15.00 mcg | 4% | USDA_SR |
| 5254 | Veal, shoulder, blade, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 15.00 mcg | 4% | USDA_SR |
| 5255 | Veal, shoulder, arm, separable lean and fat, raw | Lamb, Veal, and Game Products | 15.00 mcg | 4% | USDA_SR |
| 5256 | Veal, loin, separable lean and fat, cooked, roasted | Lamb, Veal, and Game Products | 15.00 mcg | 4% | USDA_SR |
| 5257 | Veal, leg (top round), separable lean and fat, cooked, pan-fried, not breaded | Lamb, Veal, and Game Products | 15.00 mcg | 4% | USDA_SR |
| 5258 | Veal, composite of trimmed retail cuts, separable lean and fat, cooked | Lamb, Veal, and Game Products | 15.00 mcg | 4% | USDA_SR |
| 5259 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 15.00 mcg | 4% | USDA_SR |
| 5260 | Fish, whitefish, mixed species, raw | Finfish and Shellfish Products | 15.00 mcg | 4% | USDA_SR |
| 5261 | Fish, tilefish, raw | Finfish and Shellfish Products | 15.00 mcg | 4% | USDA_SR |
| 5262 | Fish, sturgeon, mixed species, raw | Finfish and Shellfish Products | 15.00 mcg | 4% | USDA_SR |
| 5263 | Fish, shad, american, raw | Finfish and Shellfish Products | 15.00 mcg | 4% | USDA_SR |
| 5264 | Fish, salmon, pink, canned, total can contents | Finfish and Shellfish Products | 15.00 mcg | 4% | USDA_SR |
| 5265 | Fish, pompano, florida, raw | Finfish and Shellfish Products | 15.00 mcg | 4% | USDA_SR |
| 5266 | Fish, pike, northern, raw | Finfish and Shellfish Products | 15.00 mcg | 4% | USDA_SR |
| 5267 | Chicken, broilers or fryers, neck, meat and skin, cooked, fried, batter | Poultry Products | 15.00 mcg | 4% | USDA_SR |
| 5268 | Babyfood, vegetables, carrots, strained | Baby Foods | 15.00 mcg | 4% | USDA_SR |
| 5269 | Popcorn, microwave, regular (butter) flavor, made with palm oil | Snacks | 15.00 mcg | 4% | USDA_SR |
| 5270 | Rice and Wheat cereal bar | Snacks | 15.00 mcg | 4% | USDA_SR |
| 5271 | Soup, minestrone, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 15.00 mcg | 4% | USDA_SR |
| 5272 | Veal, shank (fore and hind), separable lean only, raw | Lamb, Veal, and Game Products | 15.00 mcg | 4% | USDA_SR |
| 5273 | Veal, shank (fore and hind), separable lean and fat, raw | Lamb, Veal, and Game Products | 15.00 mcg | 4% | USDA_SR |
| 5274 | Tofu, raw, regular, prepared with calcium sulfate | Legumes and Legume Products | 15.00 mcg | 4% | USDA_SR |
| 5275 | Peas, green, split, mature seeds, raw | Legumes and Legume Products | 15.00 mcg | 4% | USDA_SR |
| 5276 | Babyfood, dinner, chicken noodle, junior | Baby Foods | 15.00 mcg | 4% | USDA_SR |
| 5277 | Babyfood, dinner, chicken noodle, strained | Baby Foods | 15.00 mcg | 4% | USDA_SR |
| 5278 | Fish, trout, mixed species, cooked, dry heat | Finfish and Shellfish Products | 15.00 mcg | 4% | USDA_SR |
| 5279 | Fish, drum, freshwater, raw | Finfish and Shellfish Products | 15.00 mcg | 4% | USDA_SR |
| 5280 | Fish, cisco, raw | Finfish and Shellfish Products | 15.00 mcg | 4% | USDA_SR |
| 5281 | Fish, carp, raw | Finfish and Shellfish Products | 15.00 mcg | 4% | USDA_SR |
| 5282 | Fish, butterfish, raw | Finfish and Shellfish Products | 15.00 mcg | 4% | USDA_SR |
| 5283 | Bacon, turkey, microwaved | Sausages and Luncheon Meats | 15.00 mcg | 4% | USDA_SR |
| 5284 | Soup, beef noodle, canned, condensed | Soups, Sauces, and Gravies | 15.00 mcg | 4% | USDA_SR |
| 5285 | Chicken, broilers or fryers, breast, meat and skin, cooked, fried, batter | Poultry Products | 15.00 mcg | 4% | USDA_SR |
| 5286 | Chicken, broilers or fryers, back, meat and skin, cooked, fried, flour | Poultry Products | 15.00 mcg | 4% | USDA_SR |
| 5287 | Soup, tomato beef with noodle, canned, condensed | Soups, Sauces, and Gravies | 15.00 mcg | 4% | USDA_SR |
| 5288 | Candies, M&M MARS Pretzel Chocolate Candies | Sweets | 15.00 mcg | 4% | USDA_SR |
| 5289 | Candies, sugar-coated almonds | Sweets | 15.00 mcg | 4% | USDA_SR |
| 5290 | Nuts, pecans, oil roasted, without salt added | Nut and Seed Products | 15.00 mcg | 4% | USDA_SR |
| 5291 | Salsify, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 15.00 mcg | 4% | USDA_SR |
| 5292 | Rutabagas, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 15.00 mcg | 4% | USDA_SR |
| 5293 | Turnips, raw | Vegetables and Vegetable Products | 15.00 mcg | 4% | USDA_SR |
| 5294 | Tree fern, cooked, without salt | Vegetables and Vegetable Products | 15.00 mcg | 4% | USDA_SR |
| 5295 | Tomatoes, red, ripe, raw, year round average | Vegetables and Vegetable Products | 15.00 mcg | 4% | USDA_SR |
| 5296 | Beet greens, raw | Vegetables and Vegetable Products | 15.00 mcg | 4% | USDA_SR |
| 5297 | Onions, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 15.00 mcg | 4% | USDA_SR |
| 5298 | Potatoes, flesh and skin, raw | Vegetables and Vegetable Products | 15.00 mcg | 4% | USDA_SR |
| 5299 | Onions, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 15.00 mcg | 4% | USDA_SR |
| 5300 | Beans, snap, green, frozen, all styles, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 15.00 mcg | 4% | USDA_SR |
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