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 1401–1450 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1401 | Turnover, chicken- or turkey-, and vegetable-filled, reduced fat, frozen | Meals, Entrees, and Side Dishes | 48.00 mcg | 12% |
| 1402 | Corn flour, yellow, degermed, unenriched | Cereal Grains and Pasta | 48.00 mcg | 12% |
| 1403 | Mushrooms, enoki, raw | Vegetables and Vegetable Products | 48.00 mcg | 12% |
| 1404 | Lambsquarters, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 48.00 mcg | 12% |
| 1405 | Spaghetti, spinach, dry | Cereal Grains and Pasta | 48.00 mcg | 12% |
| 1406 | Taro leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 48.00 mcg | 12% |
| 1407 | Plantains, green, boiled | Fruits and Fruit Juices | 48.00 mcg | 12% |
| 1408 | Muffin, blueberry, commercially prepared, low-fat | Baked Products | 48.00 mcg | 12% |
| 1409 | Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) | Baked Products | 48.00 mcg | 12% |
| 1410 | Archway Home Style Cookies, Oatmeal Raisin | Baked Products | 47.00 mcg | 12% |
| 1411 | Cake, coffeecake, fruit | Baked Products | 47.00 mcg | 12% |
| 1412 | Bread, irish soda, prepared from recipe | Baked Products | 47.00 mcg | 12% |
| 1413 | Fast foods, bagel, with breakfast steak, egg, cheese, and condiments | Fast Foods | 47.00 mcg | 12% |
| 1414 | Oscar Mayer, Braunschweiger Liver Sausage (sliced) | Sausages and Luncheon Meats | 47.00 mcg | 12% |
| 1415 | Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry) | Baked Products | 47.00 mcg | 12% |
| 1416 | Crackers, crispbread, rye | Baked Products | 47.00 mcg | 12% |
| 1417 | Cookies, chocolate wafers | Baked Products | 47.00 mcg | 12% |
| 1418 | Cookies, brownies, commercially prepared | Baked Products | 47.00 mcg | 12% |
| 1419 | Cake, sponge, commercially prepared | Baked Products | 47.00 mcg | 12% |
| 1420 | Ravioli, cheese with tomato sauce, frozen, not prepared, includes regular and light entrees | Meals, Entrees, and Side Dishes | 47.00 mcg | 12% |
| 1421 | Spices, garlic powder | Spices and Herbs | 47.00 mcg | 12% |
| 1422 | Egg, whole, raw, fresh | Dairy and Egg Products | 47.00 mcg | 12% |
| 1423 | Milk, buttermilk, dried | Dairy and Egg Products | 47.00 mcg | 12% |
| 1424 | CHICK-FIL-A, chicken sandwich | Fast Foods | 47.00 mcg | 12% |
| 1425 | BURGER KING, WHOPPER, no cheese | Fast Foods | 47.00 mcg | 12% |
| 1426 | Fast foods, chicken fillet sandwich, plain with pickles | Fast Foods | 47.00 mcg | 12% |
| 1427 | Beans, snap, green, microwaved | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 1428 | Nuts, chestnuts, japanese, raw | Nut and Seed Products | 47.00 mcg | 12% |
| 1429 | Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 1430 | Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 1431 | Hyacinth-beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 1432 | Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 1433 | Nabisco, Nabisco Grahams Crackers | Baked Products | 46.00 mcg | 12% |
| 1434 | Waffles, plain, prepared from recipe | Baked Products | 46.00 mcg | 12% |
| 1435 | Doughnuts, cake-type, plain, sugared or glazed | Baked Products | 46.00 mcg | 12% |
| 1436 | Beverages, Malted drink mix, natural, powder, dairy based. | Beverages | 46.00 mcg | 12% |
| 1437 | Cookies, oatmeal, commercially prepared, special dietary | Baked Products | 46.00 mcg | 12% |
| 1438 | Cookies, chocolate sandwich, with extra creme filling | Baked Products | 46.00 mcg | 12% |
| 1439 | Spaghetti with meat sauce, frozen entree | Meals, Entrees, and Side Dishes | 46.00 mcg | 12% |
| 1440 | McDONALD'S, BIG MAC | Fast Foods | 46.00 mcg | 12% |
| 1441 | Fast foods, hamburger; single, regular patty; with condiments | Fast Foods | 46.00 mcg | 12% |
| 1442 | Potatoes, mashed, dehydrated, flakes without milk, dry form | Vegetables and Vegetable Products | 46.00 mcg | 12% |
| 1443 | Cabbage, savoy, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 46.00 mcg | 12% |
| 1444 | Fast foods, fish sandwich, with tartar sauce | Fast Foods | 46.00 mcg | 12% |
| 1445 | Nuts, chestnuts, chinese, boiled and steamed | Nut and Seed Products | 46.00 mcg | 12% |
| 1446 | Peppers, sweet, red, raw | Vegetables and Vegetable Products | 46.00 mcg | 12% |
| 1447 | Okra, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 46.00 mcg | 12% |
| 1448 | Celtuce, raw | Vegetables and Vegetable Products | 46.00 mcg | 12% |
| 1449 | Candies, peanut brittle, prepared-from-recipe | Sweets | 46.00 mcg | 12% |
| 1450 | Okra, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 46.00 mcg | 12% |
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