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 1701–1750 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1701 | ON THE BORDER, refried beans | Restaurant Foods | 36.00 mcg | 9% |
| 1702 | Restaurant, family style, spaghetti and meatballs | Restaurant Foods | 36.00 mcg | 9% |
| 1703 | Corn, sweet, white, frozen, kernels cut off cob, unprepared | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1704 | Lettuce, red leaf, raw | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1705 | Corn, sweet, yellow, frozen, kernels cut off cob, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1706 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1707 | Durian, raw or frozen | Fruits and Fruit Juices | 36.00 mcg | 9% |
| 1708 | DENNY'S, macaroni & cheese, from kid's menu | Restaurant Foods | 36.00 mcg | 9% |
| 1709 | Candies, 5TH AVENUE Candy Bar | Sweets | 36.00 mcg | 9% |
| 1710 | Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powder | Beverages | 35.00 mcg | 9% |
| 1711 | Cookies, oatmeal, with raisins | Baked Products | 35.00 mcg | 9% |
| 1712 | Cookies, oatmeal, refrigerated dough | Baked Products | 35.00 mcg | 9% |
| 1713 | Cookies, brownies, dry mix, regular | Baked Products | 35.00 mcg | 9% |
| 1714 | Bread, pita, whole-wheat | Baked Products | 35.00 mcg | 9% |
| 1715 | Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 35.00 mcg | 9% |
| 1716 | Crackers, gluten-free, multi-seeded and multigrain | Baked Products | 35.00 mcg | 9% |
| 1717 | Babyfood, cereal, high protein, prepared with whole milk | Baby Foods | 35.00 mcg | 9% |
| 1718 | Chicken pot pie, frozen entree, prepared | Meals, Entrees, and Side Dishes | 35.00 mcg | 9% |
| 1719 | Beverages, tea, instant, decaffeinated, lemon, diet | Beverages | 35.00 mcg | 9% |
| 1720 | Formulated bar, high fiber, chewy, oats and chocolate | Snacks | 35.00 mcg | 9% |
| 1721 | Snacks, plantain chips, salted | Snacks | 35.00 mcg | 9% |
| 1722 | Crackers, matzo, whole-wheat | Baked Products | 35.00 mcg | 9% |
| 1723 | Cookies, fig bars | Baked Products | 35.00 mcg | 9% |
| 1724 | Cake, angelfood, commercially prepared | Baked Products | 35.00 mcg | 9% |
| 1725 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed | Baby Foods | 35.00 mcg | 9% |
| 1726 | Cheese, cream, fat free | Dairy and Egg Products | 35.00 mcg | 9% |
| 1727 | Egg, whole, cooked, poached | Dairy and Egg Products | 35.00 mcg | 9% |
| 1728 | Chicken, nuggets, dark and white meat, precooked, frozen, not reheated | Meals, Entrees, and Side Dishes | 35.00 mcg | 9% |
| 1729 | Fish, salmon, chinook, cooked, dry heat | Finfish and Shellfish Products | 35.00 mcg | 9% |
| 1730 | Avocados, raw, Florida | Fruits and Fruit Juices | 35.00 mcg | 9% |
| 1731 | Babyfood, cookies, arrowroot | Baby Foods | 35.00 mcg | 9% |
| 1732 | Babyfood, cereal, oatmeal, with honey, dry | Baby Foods | 35.00 mcg | 9% |
| 1733 | Babyfood, peas, dices, toddler | Baby Foods | 35.00 mcg | 9% |
| 1734 | Winged bean, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1735 | Potatoes, french fried, all types, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1736 | Peas, edible-podded, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1737 | Winged beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1738 | Peas, edible-podded, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1739 | Water convolvulus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1740 | OLIVE GARDEN, lasagna classico | Restaurant Foods | 35.00 mcg | 9% |
| 1741 | Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1742 | Water convolvulus, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1743 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1744 | Potatoes, french fried, all types, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1745 | Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1746 | Fruit juice smoothie, NAKED JUICE, strawberry banana | Fruits and Fruit Juices | 35.00 mcg | 9% |
| 1747 | Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free | Baked Products | 35.00 mcg | 9% |
| 1748 | Fish, salmon, Atlantic, farmed, cooked, dry heat | Finfish and Shellfish Products | 34.00 mcg | 8% |
| 1749 | Fast foods, biscuit, with egg and ham | Fast Foods | 34.00 mcg | 8% |
| 1750 | Bread, raisin, unenriched | Baked Products | 34.00 mcg | 8% |
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