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 1201–1250 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1201 | Seeds, watermelon seed kernels, dried | Nut and Seed Products | 58.00 mcg | 14% |
| 1202 | Broadbeans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 58.00 mcg | 14% |
| 1203 | Spinach, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 58.00 mcg | 14% |
| 1204 | Turnover, meat- and cheese-filled, tomato-based sauce, reduced fat, frozen | Meals, Entrees, and Side Dishes | 58.00 mcg | 14% |
| 1205 | Rice, white, medium-grain, enriched, cooked | Cereal Grains and Pasta | 58.00 mcg | 14% |
| 1206 | Rice, white, long-grain, regular, enriched, cooked | Cereal Grains and Pasta | 58.00 mcg | 14% |
| 1207 | Cornmeal, blue (Navajo) | American Indian/Alaska Native Foods | 58.00 mcg | 14% |
| 1208 | Muffins, corn, toaster-type | Baked Products | 57.00 mcg | 14% |
| 1209 | Muffins, corn, dry mix, prepared | Baked Products | 57.00 mcg | 14% |
| 1210 | Croissants, apple | Baked Products | 57.00 mcg | 14% |
| 1211 | Cookies, chocolate chip, refrigerated dough | Baked Products | 57.00 mcg | 14% |
| 1212 | Waffles, whole wheat, lowfat, frozen, ready-to-heat | Baked Products | 57.00 mcg | 14% |
| 1213 | Horseradish, prepared | Spices and Herbs | 57.00 mcg | 14% |
| 1214 | McDONALD'S, FILET-O-FISH (without tartar sauce) | Fast Foods | 57.00 mcg | 14% |
| 1215 | Cookies, peanut butter, refrigerated dough | Baked Products | 57.00 mcg | 14% |
| 1216 | Cookies, peanut butter, commercially prepared, regular | Baked Products | 57.00 mcg | 14% |
| 1217 | Biscuits, plain or buttermilk, refrigerated dough, higher fat | Baked Products | 57.00 mcg | 14% |
| 1218 | Refried beans, canned, fat-free | Legumes and Legume Products | 57.00 mcg | 14% |
| 1219 | McDONALD'S, Side Salad | Fast Foods | 57.00 mcg | 14% |
| 1220 | Fast foods, english muffin, with egg, cheese, and sausage | Fast Foods | 57.00 mcg | 14% |
| 1221 | Spices, fenugreek seed | Spices and Herbs | 57.00 mcg | 14% |
| 1222 | Seeds, pumpkin and squash seed kernels, roasted, without salt | Nut and Seed Products | 57.00 mcg | 14% |
| 1223 | Cauliflower, raw | Vegetables and Vegetable Products | 57.00 mcg | 14% |
| 1224 | Seeds, pumpkin and squash seed kernels, roasted, with salt added | Nut and Seed Products | 57.00 mcg | 14% |
| 1225 | Cauliflower, green, raw | Vegetables and Vegetable Products | 57.00 mcg | 14% |
| 1226 | Sesbania flower, cooked, steamed, with salt | Vegetables and Vegetable Products | 57.00 mcg | 14% |
| 1227 | Cabbage, common (danish, domestic, and pointed types), stored, raw | Vegetables and Vegetable Products | 57.00 mcg | 14% |
| 1228 | Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw | Vegetables and Vegetable Products | 57.00 mcg | 14% |
| 1229 | Water convolvulus,raw | Vegetables and Vegetable Products | 57.00 mcg | 14% |
| 1230 | Sesbania flower, cooked, steamed, without salt | Vegetables and Vegetable Products | 57.00 mcg | 14% |
| 1231 | Amaranth leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 57.00 mcg | 14% |
| 1232 | Amaranth leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 57.00 mcg | 14% |
| 1233 | Cookies, chocolate chip sandwich, with creme filling | Baked Products | 56.00 mcg | 14% |
| 1234 | Archway Home Style Cookies, Date Filled Oatmeal | Baked Products | 56.00 mcg | 14% |
| 1235 | Bread, cinnamon | Baked Products | 56.00 mcg | 14% |
| 1236 | Spices, curry powder | Spices and Herbs | 56.00 mcg | 14% |
| 1237 | Nuts, mixed nuts, oil roasted, without peanuts, without salt added | Nut and Seed Products | 56.00 mcg | 14% |
| 1238 | McDONALD'S, QUARTER POUNDER | Fast Foods | 56.00 mcg | 14% |
| 1239 | Broccoli, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 56.00 mcg | 14% |
| 1240 | Oats (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 56.00 mcg | 14% |
| 1241 | Candies, REESE'S NUTRAGEOUS Candy Bar | Sweets | 56.00 mcg | 14% |
| 1242 | Nuts, mixed nuts, oil roasted, without peanuts, with salt added | Nut and Seed Products | 56.00 mcg | 14% |
| 1243 | Broccoli, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 56.00 mcg | 14% |
| 1244 | Chicken, meatless, breaded, fried | Legumes and Legume Products | 56.00 mcg | 14% |
| 1245 | Cookies, peanut butter, prepared from recipe | Baked Products | 55.00 mcg | 14% |
| 1246 | Bread, reduced-calorie, oatmeal | Baked Products | 55.00 mcg | 14% |
| 1247 | Bread, cornbread, dry mix, prepared with 2% milk, 80% margarine, and eggs | Baked Products | 55.00 mcg | 14% |
| 1248 | Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut | Snacks | 55.00 mcg | 14% |
| 1249 | Babyfood, snack, GERBER, GRADUATES, YOGURT MELTS | Baby Foods | 55.00 mcg | 14% |
| 1250 | Sweet rolls, cinnamon, refrigerated dough with frosting, baked | Baked Products | 55.00 mcg | 14% |
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