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 2301–2350 of 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2301 | Potato, hashed brown, frozen, plain, prepared | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 2302 | Pumpkin, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 2303 | Squash, winter, butternut, frozen, boiled | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 2304 | Squash, winter, hubbard, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 2305 | Squash, winter, hubbard, baked | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 2306 | Pepper, sweet, green, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 2307 | Pepper, sweet, red, boiled, drained | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 2308 | Pepper, sweet, red, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 2309 | Potato, flesh and skin, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 2310 | Nuts, macadamia (bushnuts, queensland), oil roasted | Nuts and Seeds | 16.00 mcg | 4% |
| 2311 | Nuts, pecans, dry roasted | Nuts and Seeds | 16.00 mcg | 4% |
| 2312 | Nuts, macadamia (bushnuts, queensland), oil roasted, salted | Nuts and Seeds | 16.00 mcg | 4% |
| 2313 | Nuts, pecans, dry roasted, salted | Nuts and Seeds | 16.00 mcg | 4% |
| 2314 | Nuts, coconut milk (liquid from grated meat and water), raw | Nuts and Seeds | 16.00 mcg | 4% |
| 2315 | Fish, milkfish (awa), raw | Finfish and Shellfish Products | 16.00 mcg | 4% |
| 2316 | Mollusks, cuttlefish, mixed species, raw | Finfish and Shellfish Products | 16.00 mcg | 4% |
| 2317 | Mollusks, octopus, common, raw | Finfish and Shellfish Products | 16.00 mcg | 4% |
| 2318 | Veal, composite cuts, lean, cooked | Lamb, Veal and Game | 16.00 mcg | 4% |
| 2319 | Veal, leg (round), lean and fat, roasted | Lamb, Veal and Game | 16.00 mcg | 4% |
| 2320 | Veal, milk-fed, cutlets (inside top round), pan-fried | Lamb, Veal and Game | 16.00 mcg | 4% |
| 2321 | Veal, leg (round), lean, roasted | Lamb, Veal and Game | 16.00 mcg | 4% |
| 2322 | Veal, loin, lean, roasted | Lamb, Veal and Game | 16.00 mcg | 4% |
| 2323 | Veal, rib, lean and fat, braised | Lamb, Veal and Game | 16.00 mcg | 4% |
| 2324 | Veal, rib, lean, braised | Lamb, Veal and Game | 16.00 mcg | 4% |
| 2325 | Veal, shoulder, whole, lean, braised | Lamb, Veal and Game | 16.00 mcg | 4% |
| 2326 | Veal, shoulder, shank, lean, raw | Lamb, Veal and Game | 16.00 mcg | 4% |
| 2327 | Veal, sirloin, lean, braised | Lamb, Veal and Game | 16.00 mcg | 4% |
| 2328 | Veal, sirloin, lean, roasted | Lamb, Veal and Game | 16.00 mcg | 4% |
| 2329 | Veal, cubed for stew (leg and shoulder), lean, braised | Lamb, Veal and Game | 16.00 mcg | 4% |
| 2330 | Veal, grain-fed, cutlets (inside rop round), pan-fried | Lamb, Veal and Game | 16.00 mcg | 4% |
| 2331 | Veal, grain-fed, shoulder, shank, lean, raw | Lamb, Veal and Game | 16.00 mcg | 4% |
| 2332 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 16.00 mcg | 4% |
| 2333 | Candies, fudge, chocolate with nuts, homemade | Sweets | 16.00 mcg | 4% |
| 2334 | Dessert, frozen, ice cream, chocolate | Sweets | 16.00 mcg | 4% |
| 2335 | Grains, rice flour, brown | Cereals, Grains and Pasta | 16.00 mcg | 4% |
| 2336 | Sliced turkey with mashed potatoes and peas | Mixed Dishes | 15.00 mcg | 4% |
| 2337 | Chicken, broiler, back, meat and skin, flour coated, fried | Poultry Products | 15.00 mcg | 4% |
| 2338 | Chicken, broiler, breast, meat and skin, batter dipped, fried | Poultry Products | 15.00 mcg | 4% |
| 2339 | Chicken, broiler, neck, meat and skin, batter dipped, fried | Poultry Products | 15.00 mcg | 4% |
| 2340 | Soup, minestrone, canned, condensed, water added | Soups, Sauces and Gravies | 15.00 mcg | 4% |
| 2341 | Cereal, hot, oats, instant: regular, prepared | Breakfast cereals | 15.00 mcg | 4% |
| 2342 | Cereal, hot, oats, instant: apple & cinnamon, prepared, Quaker | Breakfast cereals | 15.00 mcg | 4% |
| 2343 | Cereal, hot, oats, instant: peaches 'n cream, prepared, Quaker | Breakfast cereals | 15.00 mcg | 4% |
| 2344 | Strawberry, frozen, sweetened, sliced | Fruits and fruit juices | 15.00 mcg | 4% |
| 2345 | Beans, snap (Italian, green or yellow), frozen, unprepared | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2346 | Beet greens, raw | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2347 | New Zealand spinach, raw | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2348 | Salsify (oysterplant, vegetable oyster), boiled, drained | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2349 | Onion, boiled, drained | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2350 | Potato, french-fried, frozen, cottage cut, salt not added in processing, unprepared | Vegetables and Vegetable Products | 15.00 mcg | 4% |
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