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 2101–2150 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2101 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 24 calories ready-to-feed Low iron | Baby Foods | 26.00 mcg | 6% |
| 2102 | Wheat flour, white, all-purpose, unenriched | Cereal Grains and Pasta | 26.00 mcg | 6% |
| 2103 | Toppings, nuts in syrup | Sweets | 26.00 mcg | 6% |
| 2104 | Peppers, sweet, yellow, raw | Vegetables and Vegetable Products | 26.00 mcg | 6% |
| 2105 | Lima beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 26.00 mcg | 6% |
| 2106 | Salsify, (vegetable oyster), raw | Vegetables and Vegetable Products | 26.00 mcg | 6% |
| 2107 | Cowpeas, young pods with seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 26.00 mcg | 6% |
| 2108 | Beans, snap, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 26.00 mcg | 6% |
| 2109 | Lima beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 26.00 mcg | 6% |
| 2110 | Loganberries, frozen | Fruits and Fruit Juices | 26.00 mcg | 6% |
| 2111 | Beans, chili, barbecue, ranch style, cooked | Legumes and Legume Products | 26.00 mcg | 6% |
| 2112 | Restaurant, family style, fried mozzarella sticks | Restaurant Foods | 26.00 mcg | 6% |
| 2113 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 20 calories ready-to-feed Low iron | Baby Foods | 26.00 mcg | 6% |
| 2114 | Wild rice, cooked | Cereal Grains and Pasta | 26.00 mcg | 6% |
| 2115 | Snacks, tortilla chips, nacho-flavor, reduced fat | Snacks | 26.00 mcg | 6% |
| 2116 | Candies, MARS SNACKFOOD US, TWIX Caramel Cookie Bars | Sweets | 26.00 mcg | 6% |
| 2117 | Cowpeas, young pods with seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 26.00 mcg | 6% |
| 2118 | DENNY'S, mozzarella cheese sticks | Restaurant Foods | 26.00 mcg | 6% |
| 2119 | Raspberries, frozen, red, sweetened | Fruits and Fruit Juices | 26.00 mcg | 6% |
| 2120 | Snacks, granola bars, soft, coated, milk chocolate coating, chocolate chip | Snacks | 26.00 mcg | 6% |
| 2121 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 25.00 mcg | 6% |
| 2122 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids | Legumes and Legume Products | 25.00 mcg | 6% |
| 2123 | Popovers, dry mix, unenriched | Baked Products | 25.00 mcg | 6% |
| 2124 | Pie, lemon meringue, prepared from recipe | Baked Products | 25.00 mcg | 6% |
| 2125 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor | Snacks | 25.00 mcg | 6% |
| 2126 | Duck, wild, breast, meat only, raw | Poultry Products | 25.00 mcg | 6% |
| 2127 | Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 25.00 mcg | 6% |
| 2128 | Fish, cod, Atlantic, dried and salted | Finfish and Shellfish Products | 25.00 mcg | 6% |
| 2129 | Blackberries, raw | Fruits and Fruit Juices | 25.00 mcg | 6% |
| 2130 | Fish, salmon, Atlantic, wild, raw | Finfish and Shellfish Products | 25.00 mcg | 6% |
| 2131 | Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 25.00 mcg | 6% |
| 2132 | Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 25.00 mcg | 6% |
| 2133 | Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 25.00 mcg | 6% |
| 2134 | Duck, domesticated, meat only, raw | Poultry Products | 25.00 mcg | 6% |
| 2135 | Chicken, stewing, meat and skin, and giblets and neck, cooked, stewed | Poultry Products | 25.00 mcg | 6% |
| 2136 | Babyfood, macaroni and cheese, toddler | Baby Foods | 25.00 mcg | 6% |
| 2137 | Parmesan cheese topping, fat free | Dairy and Egg Products | 25.00 mcg | 6% |
| 2138 | Gravy, meat or poultry, low sodium, prepared | Soups, Sauces, and Gravies | 25.00 mcg | 6% |
| 2139 | Spices, cloves, ground | Spices and Herbs | 25.00 mcg | 6% |
| 2140 | Babyfood, cereal, mixed, with applesauce and bananas, junior, fortified | Baby Foods | 25.00 mcg | 6% |
| 2141 | Babyfood, cereal, mixed, with applesauce and bananas, strained | Baby Foods | 25.00 mcg | 6% |
| 2142 | Nuts, cashew nuts, oil roasted, without salt added | Nut and Seed Products | 25.00 mcg | 6% |
| 2143 | Fast Foods, Fried Chicken, Wing, meat and skin and breading | Fast Foods | 25.00 mcg | 6% |
| 2144 | Fast Foods, Fried Chicken, Thigh, meat and skin and breading | Fast Foods | 25.00 mcg | 6% |
| 2145 | Corn flour, whole-grain, yellow | Cereal Grains and Pasta | 25.00 mcg | 6% |
| 2146 | Candies, NESTLE, BUTTERFINGER Crisp | Sweets | 25.00 mcg | 6% |
| 2147 | Nuts, cashew nuts, raw | Nut and Seed Products | 25.00 mcg | 6% |
| 2148 | Pumpkin leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 25.00 mcg | 6% |
| 2149 | Candies, chocolate covered, low sugar or low calorie | Sweets | 25.00 mcg | 6% |
| 2150 | Cornmeal, whole-grain, white | Cereal Grains and Pasta | 25.00 mcg | 6% |
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