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 2001–2050 of 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Peas and onions, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 2002 | Squash, summer, all varieties, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 2003 | Squash, winter, all varieties, baked, with salt | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 2004 | Granola bar, crunchy, plain | Baked Products | 20.00 mcg | 5% |
| 2005 | Pancake, buckwheat, dry mix, incomplete, prepared (with egg, oil, milk) | Baked Products | 20.00 mcg | 5% |
| 2006 | Yogourt, Greek style, fruit flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 20.00 mcg | 5% |
| 2007 | Yogourt, Greek style, vanilla flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 20.00 mcg | 5% |
| 2008 | Soup, chicken noodle, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 20.00 mcg | 5% |
| 2009 | Cracker, cheese, Asiago | Baked Products | 20.00 mcg | 5% |
| 2010 | Ravioli, cheese-filled, canned | Mixed Dishes | 20.00 mcg | 5% |
| 2011 | Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted | Baked Products | 20.00 mcg | 5% |
| 2012 | Soup, broccoli cheese, canned, condensed, water added | Soups, Sauces and Gravies | 20.00 mcg | 5% |
| 2013 | Babyfood, fruit, jarred, peach, all stages | Babyfoods | 20.00 mcg | 5% |
| 2014 | Babyfood, dinner, veal with vegetables and barley | Babyfoods | 20.00 mcg | 5% |
| 2015 | Cheese, brick | Dairy and Egg Products | 20.00 mcg | 5% |
| 2016 | Cheese, tilsit, with whole milk | Dairy and Egg Products | 20.00 mcg | 5% |
| 2017 | Spices, turmeric, ground | Spices and Herbs | 20.00 mcg | 5% |
| 2018 | Chicken, broiler, back, meat and skin, batter dipped, fried | Poultry Products | 20.00 mcg | 5% |
| 2019 | Soup, chicken rice, canned, condensed | Soups, Sauces and Gravies | 20.00 mcg | 5% |
| 2020 | Lemon juice, raw | Fruits and fruit juices | 20.00 mcg | 5% |
| 2021 | Banana, raw | Fruits and fruit juices | 20.00 mcg | 5% |
| 2022 | Burdock root, boiled, drained | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 2023 | Peas and onions, frozen, boiled, drained | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 2024 | Squash, summer, all varieties, boiled, drained | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 2025 | Squash, winter, all varieties, baked | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 2026 | Squash, summer, zucchini, baby, raw | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 2027 | Juice, tomato, canned | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 2028 | Fish, sablefish (black cod), smoked | Finfish and Shellfish Products | 20.00 mcg | 5% |
| 2029 | Fish, sturgeon, mixed species, smoked | Finfish and Shellfish Products | 20.00 mcg | 5% |
| 2030 | Fish, salmon, chum (keta), canned, drained solids with bone, unsalted | Finfish and Shellfish Products | 20.00 mcg | 5% |
| 2031 | Fish, salmon, chum (keta), canned, drained, solids with bone, salted | Finfish and Shellfish Products | 20.00 mcg | 5% |
| 2032 | Veal, thymus, braised | Lamb, Veal and Game | 20.00 mcg | 5% |
| 2033 | Cake, fruitcake, commercial | Baked Products | 20.00 mcg | 5% |
| 2034 | Pie, egg custard, commercial | Baked Products | 20.00 mcg | 5% |
| 2035 | Snacks, rice cakes, brown rice, multigrain | Snacks | 20.00 mcg | 5% |
| 2036 | Snacks, taro chips | Snacks | 20.00 mcg | 5% |
| 2037 | Snacks, rice cakes, brown rice, multigrain, unsalted | Snacks | 20.00 mcg | 5% |
| 2038 | Grains, couscous, dry | Cereals, Grains and Pasta | 20.00 mcg | 5% |
| 2039 | Grains, rice, brown, medium-grain, dry | Cereals, Grains and Pasta | 20.00 mcg | 5% |
| 2040 | Grains, sorghum | Cereals, Grains and Pasta | 20.00 mcg | 5% |
| 2041 | Chicken, broiler, thigh, meat and skin, batter dipped, fried | Poultry Products | 19.00 mcg | 5% |
| 2042 | Soup, cream, asparagus, canned, condensed | Soups, Sauces and Gravies | 19.00 mcg | 5% |
| 2043 | Cereal, ready to eat, corn flakes, Barbara's Bakery | Breakfast cereals | 19.00 mcg | 5% |
| 2044 | Cereal, ready to eat, Shredded Wheat, Barbara's Bakery | Breakfast cereals | 19.00 mcg | 5% |
| 2045 | Cereal, hot, oats, instant: maple and brown sugar, prepared, Quaker | Breakfast cereals | 19.00 mcg | 5% |
| 2046 | Melon, honeydew, raw | Fruits and fruit juices | 19.00 mcg | 5% |
| 2047 | Orange juice, chilled, includes from concentrate | Fruits and fruit juices | 19.00 mcg | 5% |
| 2048 | Date, domestic, natural and dry | Fruits and fruit juices | 19.00 mcg | 5% |
| 2049 | Orange juice, frozen concentrate, diluted | Fruits and fruit juices | 19.00 mcg | 5% |
| 2050 | Jew's ear (cloud or wood ear, pepeao), raw | Vegetables and Vegetable Products | 19.00 mcg | 5% |
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