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 2201–2250 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2201 | Rice, white, long-grain, regular, enriched, cooked | Cereal Grains and Pasta | 58.00 mcg | 14% | USDA_SR |
| 2202 | Cornmeal, blue (Navajo) | American Indian/Alaska Native Foods | 58.00 mcg | 14% | USDA_SR |
| 2203 | Cracker, standard snack-type, with whole-wheat | Baked Products | 58.00 mcg | 14% | CNF |
| 2204 | Cookie, chocolate, with icing or coating | Baked Products | 58.00 mcg | 14% | CNF |
| 2205 | Snacks, potato chips, lightly salted | Snacks | 58.00 mcg | 14% | CNF |
| 2206 | Spinach, canned, solids and liquids, unsalted | Vegetables and Vegetable Products | 58.00 mcg | 14% | CNF |
| 2207 | Sandwich, egg salad, homemade | Mixed Dishes | 58.00 mcg | 14% | CNF |
| 2208 | Parsnip, boiled, drained, with salt | Vegetables and Vegetable Products | 58.00 mcg | 14% | CNF |
| 2209 | Broadbeans (fava beans), fresh, boiled, drained, with salt | Vegetables and Vegetable Products | 58.00 mcg | 14% | CNF |
| 2210 | Seeds, watermelon seed kernels, dried | Nuts and Seeds | 58.00 mcg | 14% | CNF |
| 2211 | Nuts, pine nuts, pinyon, dried | Nuts and Seeds | 58.00 mcg | 14% | CNF |
| 2212 | Nuts, European chestnuts (sweet), raw, peeled | Nuts and Seeds | 58.00 mcg | 14% | CNF |
| 2213 | Seeds, pumpkin and squash seed kernels, dried | Nuts and Seeds | 58.00 mcg | 14% | CNF |
| 2214 | Parsnip, boiled, drained | Vegetables and Vegetable Products | 58.00 mcg | 14% | CNF |
| 2215 | Spinach, canned, solids and liquid | Vegetables and Vegetable Products | 58.00 mcg | 14% | CNF |
| 2216 | Broadbeans (fava beans), fresh, boiled, drained | Vegetables and Vegetable Products | 58.00 mcg | 14% | CNF |
| 2217 | Cereal, ready to eat, frosted Mini-Wheats (original, maple, brown sugar, strawberry), Kellogg's | Breakfast cereals | 58.00 mcg | 14% | CNF |
| 2218 | Cheese, limburger | Dairy and Egg Products | 58.00 mcg | 14% | CNF |
| 2219 | Muffins, corn, toaster-type | Baked Products | 57.00 mcg | 14% | USDA_SR |
| 2220 | Muffins, corn, dry mix, prepared | Baked Products | 57.00 mcg | 14% | USDA_SR |
| 2221 | Croissants, apple | Baked Products | 57.00 mcg | 14% | USDA_SR |
| 2222 | Cookies, chocolate chip, refrigerated dough | Baked Products | 57.00 mcg | 14% | USDA_SR |
| 2223 | Waffles, whole wheat, lowfat, frozen, ready-to-heat | Baked Products | 57.00 mcg | 14% | USDA_SR |
| 2224 | Horseradish, prepared | Spices and Herbs | 57.00 mcg | 14% | USDA_SR |
| 2225 | McDONALD'S, FILET-O-FISH (without tartar sauce) | Fast Foods | 57.00 mcg | 14% | USDA_SR |
| 2226 | Cookies, peanut butter, refrigerated dough | Baked Products | 57.00 mcg | 14% | USDA_SR |
| 2227 | Cookies, peanut butter, commercially prepared, regular | Baked Products | 57.00 mcg | 14% | USDA_SR |
| 2228 | Biscuits, plain or buttermilk, refrigerated dough, higher fat | Baked Products | 57.00 mcg | 14% | USDA_SR |
| 2229 | Refried beans, canned, fat-free | Legumes and Legume Products | 57.00 mcg | 14% | USDA_SR |
| 2230 | McDONALD'S, Side Salad | Fast Foods | 57.00 mcg | 14% | USDA_SR |
| 2231 | Fast foods, english muffin, with egg, cheese, and sausage | Fast Foods | 57.00 mcg | 14% | USDA_SR |
| 2232 | Spices, fenugreek seed | Spices and Herbs | 57.00 mcg | 14% | USDA_SR |
| 2233 | Seeds, pumpkin and squash seed kernels, roasted, without salt | Nut and Seed Products | 57.00 mcg | 14% | USDA_SR |
| 2234 | Cauliflower, raw | Vegetables and Vegetable Products | 57.00 mcg | 14% | USDA_SR |
| 2235 | Seeds, pumpkin and squash seed kernels, roasted, with salt added | Nut and Seed Products | 57.00 mcg | 14% | USDA_SR |
| 2236 | Cauliflower, green, raw | Vegetables and Vegetable Products | 57.00 mcg | 14% | USDA_SR |
| 2237 | Sesbania flower, cooked, steamed, with salt | Vegetables and Vegetable Products | 57.00 mcg | 14% | USDA_SR |
| 2238 | Cabbage, common (danish, domestic, and pointed types), stored, raw | Vegetables and Vegetable Products | 57.00 mcg | 14% | USDA_SR |
| 2239 | Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw | Vegetables and Vegetable Products | 57.00 mcg | 14% | USDA_SR |
| 2240 | Water convolvulus,raw | Vegetables and Vegetable Products | 57.00 mcg | 14% | USDA_SR |
| 2241 | Sesbania flower, cooked, steamed, without salt | Vegetables and Vegetable Products | 57.00 mcg | 14% | USDA_SR |
| 2242 | Amaranth leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 57.00 mcg | 14% | USDA_SR |
| 2243 | Amaranth leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 57.00 mcg | 14% | USDA_SR |
| 2244 | Sesbania flowers, steamed, with salt | Vegetables and Vegetable Products | 57.00 mcg | 14% | CNF |
| 2245 | Horseradish, prepared | Spices and Herbs | 57.00 mcg | 14% | CNF |
| 2246 | Fast foods, breakfast, english muffin with egg, cheese and sausage | Fast Foods | 57.00 mcg | 14% | CNF |
| 2247 | Pasta, spaghetti, whole-wheat, dry | Cereals, Grains and Pasta | 57.00 mcg | 14% | CNF |
| 2248 | Pasta, macaroni (elbow), whole wheat, dry | Cereals, Grains and Pasta | 57.00 mcg | 14% | CNF |
| 2249 | Snacks, corn-based, extruded, puffs or twists, cheese | Snacks | 57.00 mcg | 14% | CNF |
| 2250 | Muffin, corn, toaster type | Baked Products | 57.00 mcg | 14% | CNF |
Need this on a label? Turn these foods into a print-ready Nutrition Facts label.
Make a labelBuild a recipe from any of these ingredients and export a print-ready FDA or Canada Nutrition Facts label. Free.