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 501–550 of 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Broadbeans (fava beans), fresh, raw | Vegetables and Vegetable Products | 96.00 mcg | 24% |
| 502 | Indian, bread, naan, whole-wheat | Baked Products | 96.00 mcg | 24% |
| 503 | Seeds, sesame seed kernels, toasted, shelled, with salt | Nuts and Seeds | 96.00 mcg | 24% |
| 504 | Fast foods, pizza, cheese, thin crust | Fast Foods | 96.00 mcg | 24% |
| 505 | Bread, made with milk, commercial | Baked Products | 95.00 mcg | 24% |
| 506 | Radish seeds, sprouted, with seed, raw | Vegetables and Vegetable Products | 95.00 mcg | 24% |
| 507 | Grains, rice, wild, dry | Cereals, Grains and Pasta | 95.00 mcg | 24% |
| 508 | Roll, dinner, oat bran | Baked Products | 95.00 mcg | 24% |
| 509 | Roll (kaiser), hard | Baked Products | 95.00 mcg | 24% |
| 510 | Seeds, sisymbrium sp. seeds, whole, dried | Nuts and Seeds | 95.00 mcg | 24% |
| 511 | English muffin, plain (also sourdough) | Baked Products | 95.00 mcg | 24% |
| 512 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 94.00 mcg | 24% |
| 513 | Bread, rye, toasted | Baked Products | 94.00 mcg | 24% |
| 514 | Cracker, cheese, sandwich-type, with peanut butter filling | Baked Products | 94.00 mcg | 24% |
| 515 | Beans, mungo, boiled, salted | Legumes and Legume Products | 94.00 mcg | 24% |
| 516 | Beans, mungo, boiled | Legumes and Legume Products | 94.00 mcg | 24% |
| 517 | Broccoli, frozen, spears, unprepared | Vegetables and Vegetable Products | 94.00 mcg | 24% |
| 518 | Falafel, homemade | Legumes and Legume Products | 93.00 mcg | 23% |
| 519 | Spices, saffron | Spices and Herbs | 93.00 mcg | 23% |
| 520 | Bread, cornbread (also corn muffin mix), dry mix, unprepared | Baked Products | 93.00 mcg | 23% |
| 521 | Malted milk, chocolate flavour, enriched powder | Beverages | 93.00 mcg | 23% |
| 522 | Chayote, fruit, raw | Vegetables and Vegetable Products | 93.00 mcg | 23% |
| 523 | Pasta, macaroni (elbow), enriched, cooked | Cereals, Grains and Pasta | 93.00 mcg | 23% |
| 524 | Fast foods, pizza, cheese, regular crust | Fast Foods | 93.00 mcg | 23% |
| 525 | Fast foods, pizza, pepperoni, thin crust | Fast Foods | 92.00 mcg | 23% |
| 526 | Fast foods, pizza, cheese and pepperoni, regular crust | Fast Foods | 92.00 mcg | 23% |
| 527 | Turnip greens, canned, unsalted | Vegetables and Vegetable Products | 92.00 mcg | 23% |
| 528 | Candies, caramel with nuts, chocolate covered | Sweets | 92.00 mcg | 23% |
| 529 | Peanut butter, reduced sodium | Legumes and Legume Products | 92.00 mcg | 23% |
| 530 | Cereal, ready to eat, Special K, Kellogg's | Breakfast cereals | 92.00 mcg | 23% |
| 531 | Tofu, koyadofu, dried-frozen (prepared with calcium sulphate) | Legumes and Legume Products | 92.00 mcg | 23% |
| 532 | Tofu, koyadofu, dried-frozen | Legumes and Legume Products | 92.00 mcg | 23% |
| 533 | Peanut butter, chunk type, fat and sugar added | Legumes and Legume Products | 92.00 mcg | 23% |
| 534 | Doughnut (donut), cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 92.00 mcg | 23% |
| 535 | Fish, roe, mixed species, baked or broiled | Finfish and Shellfish Products | 92.00 mcg | 23% |
| 536 | Cracker, standard snack-type | Baked Products | 92.00 mcg | 23% |
| 537 | Peanut butter, chunk type, fat, sugar and salt added | Legumes and Legume Products | 92.00 mcg | 23% |
| 538 | Cake, white, pudding-type, dry mix, unprepared | Baked Products | 91.00 mcg | 23% |
| 539 | Bread, white, homemade with 2% milk | Baked Products | 91.00 mcg | 23% |
| 540 | Cookie, graham cracker, plain or honey (includes cinnamon) | Baked Products | 91.00 mcg | 23% |
| 541 | Babyfood, cereal, rice, with yogourt, with fruit, dry | Babyfoods | 91.00 mcg | 23% |
| 542 | Bread, white, commercial, with added fibre | Baked Products | 90.00 mcg | 22% |
| 543 | Fast foods, breakfast, english muffin with butter | Fast Foods | 90.00 mcg | 22% |
| 544 | Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry) | Baked Products | 90.00 mcg | 22% |
| 545 | Cracker, milk | Baked Products | 90.00 mcg | 22% |
| 546 | Roll, dinner, plain, homemade, with 2% milk | Baked Products | 90.00 mcg | 22% |
| 547 | Cracker, standard snack type, low sodium | Baked Products | 90.00 mcg | 22% |
| 548 | Avocado, raw, california | Fruits and fruit juices | 89.00 mcg | 22% |
| 549 | Muffin, oat bran (wheat free-product) | Baked Products | 89.00 mcg | 22% |
| 550 | Artichoke (Globe, French), boiled, drained | Vegetables and Vegetable Products | 89.00 mcg | 22% |
Need this on a label? Turn these foods into a print-ready Nutrition Facts label.
Make a labelBuild a recipe from any of these ingredients and export a print-ready FDA or Canada Nutrition Facts label. Free.