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 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2201 | Fish, bass, fresh water, mixed species, baked or broiled | Finfish and Shellfish Products | 17.00 mcg | 4% |
| 2202 | Fish, butterfish, baked or broiled | Finfish and Shellfish Products | 17.00 mcg | 4% |
| 2203 | Fish, drum, freshwater, baked or broiled | Finfish and Shellfish Products | 17.00 mcg | 4% |
| 2204 | Fish, pickerel, walleye-pickerel (yellow pike), baked or broiled | Finfish and Shellfish Products | 17.00 mcg | 4% |
| 2205 | Fish, sablefish (black cod), baked or broiled | Finfish and Shellfish Products | 17.00 mcg | 4% |
| 2206 | Fish, scup (porgy), baked or broiled | Finfish and Shellfish Products | 17.00 mcg | 4% |
| 2207 | Fish, shad, American, baked or broiled | Finfish and Shellfish Products | 17.00 mcg | 4% |
| 2208 | Fish, mullet (sucker), white, baked or broiled | Finfish and Shellfish Products | 17.00 mcg | 4% |
| 2209 | Fish, sunfish, pumpkin seed, baked or broiled | Finfish and Shellfish Products | 17.00 mcg | 4% |
| 2210 | Fish, whitefish, lake, native, baked | Finfish and Shellfish Products | 17.00 mcg | 4% |
| 2211 | Fish, eulachon, raw | Finfish and Shellfish Products | 17.00 mcg | 4% |
| 2212 | Lamb, Canadian, leg, whole, lean, raw | Lamb, Veal and Game | 17.00 mcg | 4% |
| 2213 | Lamb, Canadian, leg, whole, lean, cooked | Lamb, Veal and Game | 17.00 mcg | 4% |
| 2214 | Veal, shoulder, shank, lean and fat, roasted | Lamb, Veal and Game | 17.00 mcg | 4% |
| 2215 | Veal, shoulder, shank, lean, roasted | Lamb, Veal and Game | 17.00 mcg | 4% |
| 2216 | Cake, chocolate, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 17.00 mcg | 4% |
| 2217 | Cracker, matzo, plain | Baked Products | 17.00 mcg | 4% |
| 2218 | Snacks, tortilla chips, ranch | Snacks | 17.00 mcg | 4% |
| 2219 | Snacks, popcorn, oil-popped, white popcorn, with salt | Snacks | 17.00 mcg | 4% |
| 2220 | Fast foods, entree, chicken, breaded and fried, dark meat (drumstick or thigh) | Fast Foods | 17.00 mcg | 4% |
| 2221 | Fast foods, entree, fish fillet, battered or breaded, fried | Fast Foods | 17.00 mcg | 4% |
| 2222 | Lamb, Canadian, leg, whole, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 17.00 mcg | 4% |
| 2223 | Yautia (tannier), raw | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 2224 | Tofu, regular; soft or firm, prepared with magnesium chloride (nigari) | Legumes and Legume Products | 17.00 mcg | 4% |
| 2225 | Cereal, hot, oats, instant: Cookies and Cream, prepared, Quaker | Breakfast cereals | 17.00 mcg | 4% |
| 2226 | Cereal, hot, oats, instant: golden honey with bran, prepared, Quaker | Breakfast cereals | 17.00 mcg | 4% |
| 2227 | Cereal, hot, oats, instant: Wild Berry Medley, prepared, Quaker | Breakfast cereals | 17.00 mcg | 4% |
| 2228 | Dessert topping (non dairy), fat free, Reddi Wip | Dairy and Egg Products | 17.00 mcg | 4% |
| 2229 | Orange-strawberry-banana juice | Fruits and fruit juices | 17.00 mcg | 4% |
| 2230 | Snacks, popcorn, oil-popped, unsalted | Snacks | 17.00 mcg | 4% |
| 2231 | Cheese, cottage, with vegetables | Dairy and Egg Products | 17.00 mcg | 4% |
| 2232 | Egg, chicken, scrambled, frozen mixture | Dairy and Egg Products | 17.00 mcg | 4% |
| 2233 | Snacks, popcorn, microwave, low fat and sodium | Snacks | 17.00 mcg | 4% |
| 2234 | Salmonberry, raw | Fruits and fruit juices | 17.00 mcg | 4% |
| 2235 | Potato, french-fried, frozen, partially fried, cottage cut, heated in oven, with salt | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 2236 | Potato, skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 2237 | Radish, oriental (daikon), boiled, drained, with salt | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 2238 | Restaurant, Chinese, noodles, crunchy | Cereals, Grains and Pasta | 17.00 mcg | 4% |
| 2239 | Stir fry with tofu | Mixed Dishes | 17.00 mcg | 4% |
| 2240 | Sauce, cocktail, ready-to-serve | Soups, Sauces and Gravies | 17.00 mcg | 4% |
| 2241 | Dessert, frozen, ice cream, soft serve, chocolate, light | Sweets | 17.00 mcg | 4% |
| 2242 | Bread, whole grain (whole-wheat), with added fibre, commercial, toasted | Baked Products | 17.00 mcg | 4% |
| 2243 | Bread, sprouted wheat with added calcium and vitamin D, commercial, toasted | Baked Products | 17.00 mcg | 4% |
| 2244 | Soup, beef barley, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 17.00 mcg | 4% |
| 2245 | Soup, cream, broccoli, canned, condensed, reduced fat, 2% M.F. milk added | Soups, Sauces and Gravies | 17.00 mcg | 4% |
| 2246 | Babyfood, dinner, jarred, pasta with cheese and vegetables | Babyfoods | 17.00 mcg | 4% |
| 2247 | Grains, barley, pearled, cooked | Cereals, Grains and Pasta | 16.00 mcg | 4% |
| 2248 | Lamb, Canadian, leg, whole, lean and fat, 3mm (1/8") trim, cooked | Lamb, Veal and Game | 16.00 mcg | 4% |
| 2249 | Snacks, tortilla chips, low fat, baked without fat | Snacks | 16.00 mcg | 4% |
| 2250 | Snacks, tortilla chips, unsalted, low fat | Snacks | 16.00 mcg | 4% |
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