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 2351–2400 of 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2351 | Rutabaga (swede), boiled, drained | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2352 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2353 | Tomato, red, ripe, raw, year round average | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2354 | Turnip, raw | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2355 | Onion, boiled, drained, with salt | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2356 | Nuts, pecans, oil roasted | Nuts and Seeds | 15.00 mcg | 4% |
| 2357 | Nuts, pecans, oil roasted, salted | Nuts and Seeds | 15.00 mcg | 4% |
| 2358 | Fish, bass, fresh water, mixed species, raw | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2359 | Fish, butterfish, raw | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2360 | Fish, carp, raw | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2361 | Fish, cisco (lake herring, tullibee), native, raw | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2362 | Fish, croaker, atlantic, raw | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2363 | Fish, drum, freshwater, raw | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2364 | Fish, eel, mixed species, raw | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2365 | Fish, haddock (finnan haddie), smoked | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2366 | Fish, pike, northern, native, raw | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2367 | Fish, pompano, florida, raw | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2368 | Fish, sablefish (black cod), raw | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2369 | Fish, scup (porgy), raw | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2370 | Fish, shad, American, raw | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2371 | Fish, shark (dogfish), mixed species, battered and fried | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2372 | Fish, sheepshead, raw | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2373 | Fish, sturgeon, mixed species, raw | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2374 | Fish, mullet (sucker), white, raw | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2375 | Fish, sunfish, pumpkin seed, raw | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2376 | Fish, tilefish, raw | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2377 | Fish, hake (whiting), mixed species, baked or broiled | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2378 | Mollusks, oyster, pacific, boiled or steamed | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2379 | Fish, salmon, pink (humpback), canned, solids with bone and liquid, salted | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2380 | Fish, salmon, pink (humpback), canned, solids with bone and liquid, unsalted | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2381 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 15.00 mcg | 4% |
| 2382 | Tofu, regular; medium firm or firm, raw (prepared with calcium sulphate) | Legumes and Legume Products | 15.00 mcg | 4% |
| 2383 | Veal, composite cuts, lean and fat, cooked | Lamb, Veal and Game | 15.00 mcg | 4% |
| 2384 | Veal, leg (round), lean and fat, pan-fried, not breaded | Lamb, Veal and Game | 15.00 mcg | 4% |
| 2385 | Veal, loin, lean and fat, roasted | Lamb, Veal and Game | 15.00 mcg | 4% |
| 2386 | Veal, loin, lean, braised | Lamb, Veal and Game | 15.00 mcg | 4% |
| 2387 | Veal, shoulder, whole, lean and fat, braised | Lamb, Veal and Game | 15.00 mcg | 4% |
| 2388 | Veal, shoulder, shank, lean and fat, raw | Lamb, Veal and Game | 15.00 mcg | 4% |
| 2389 | Veal, shoulder, blade, lean and fat, braised | Lamb, Veal and Game | 15.00 mcg | 4% |
| 2390 | Veal, shoulder, blade, lean, braised | Lamb, Veal and Game | 15.00 mcg | 4% |
| 2391 | Veal, sirloin, lean and fat, braised | Lamb, Veal and Game | 15.00 mcg | 4% |
| 2392 | Veal, sirloin, lean and fat, roasted | Lamb, Veal and Game | 15.00 mcg | 4% |
| 2393 | Game meat, beefalo, composite cuts, raw | Lamb, Veal and Game | 15.00 mcg | 4% |
| 2394 | Game meat, frog legs, raw | Lamb, Veal and Game | 15.00 mcg | 4% |
| 2395 | Game meat, native, walrus, meat, raw | Lamb, Veal and Game | 15.00 mcg | 4% |
| 2396 | Veal, grain-fed, loin chop, lean, braised | Lamb, Veal and Game | 15.00 mcg | 4% |
| 2397 | Pie, coconut cream, prepared from mix, no-bake type | Baked Products | 15.00 mcg | 4% |
| 2398 | Candies, bars, Twix peanut butter cookie | Sweets | 15.00 mcg | 4% |
| 2399 | Grains, couscous, cooked | Cereals, Grains and Pasta | 15.00 mcg | 4% |
| 2400 | Sauce, oyster, ready-to-serve | Soups, Sauces and Gravies | 15.00 mcg | 4% |
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