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 2401–2450 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2401 | Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 20.00 mcg | 5% |
| 2402 | Fish, salmon, chum, canned, without salt, drained solids with bone | Finfish and Shellfish Products | 20.00 mcg | 5% |
| 2403 | Bananas, raw | Fruits and Fruit Juices | 20.00 mcg | 5% |
| 2404 | Fish, sablefish, smoked | Finfish and Shellfish Products | 20.00 mcg | 5% |
| 2405 | Clif Z bar | Baby Foods | 20.00 mcg | 5% |
| 2406 | Ravioli, cheese-filled, canned | Meals, Entrees, and Side Dishes | 20.00 mcg | 5% |
| 2407 | Pie, egg custard, commercially prepared | Baked Products | 20.00 mcg | 5% |
| 2408 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 20.00 mcg | 5% |
| 2409 | Veal, variety meats and by-products, thymus, cooked, braised | Lamb, Veal, and Game Products | 20.00 mcg | 5% |
| 2410 | Spices, turmeric, ground | Spices and Herbs | 20.00 mcg | 5% |
| 2411 | Cheese, Mexican, blend, reduced fat | Dairy and Egg Products | 20.00 mcg | 5% |
| 2412 | Cheese, brick | Dairy and Egg Products | 20.00 mcg | 5% |
| 2413 | Spaghetti, with meatballs in tomato sauce, canned | Meals, Entrees, and Side Dishes | 20.00 mcg | 5% |
| 2414 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry | Breakfast Cereals | 20.00 mcg | 5% |
| 2415 | Soup, lentil with ham, canned, ready-to-serve | Soups, Sauces, and Gravies | 20.00 mcg | 5% |
| 2416 | Chicken, broilers or fryers, back, meat and skin, cooked, fried, batter | Poultry Products | 20.00 mcg | 5% |
| 2417 | Babyfood, vegetables, corn, creamed, junior | Baby Foods | 20.00 mcg | 5% |
| 2418 | Yogurt, Greek, nonfat, strawberry, DANNON OIKOS | Dairy and Egg Products | 20.00 mcg | 5% |
| 2419 | Cheese, cheddar, reduced fat (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 20.00 mcg | 5% |
| 2420 | Babyfood, banana with mixed berries, strained | Baby Foods | 20.00 mcg | 5% |
| 2421 | Babyfood, juice, orange and apricot | Baby Foods | 20.00 mcg | 5% |
| 2422 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 20.00 mcg | 5% |
| 2423 | Cheese, tilsit | Dairy and Egg Products | 20.00 mcg | 5% |
| 2424 | Tomato juice, canned, without salt added | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 2425 | Peas and onions, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 2426 | Squash, winter, all varieties, cooked, baked, without salt | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 2427 | Squash, summer, all varieties, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 2428 | Tomato juice, canned, with salt added | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 2429 | Burdock root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 2430 | Snacks, rice cakes, brown rice, multigrain, unsalted | Snacks | 20.00 mcg | 5% |
| 2431 | Squash, winter, all varieties, cooked, baked, with salt | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 2432 | Squash, summer, all varieties, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 2433 | Peas and onions, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 2434 | Eggplant, pickled | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 2435 | Sorghum grain | Cereal Grains and Pasta | 20.00 mcg | 5% |
| 2436 | Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 20.00 mcg | 5% |
| 2437 | Couscous, dry | Cereal Grains and Pasta | 20.00 mcg | 5% |
| 2438 | Snacks, rice cakes, brown rice, multigrain | Snacks | 20.00 mcg | 5% |
| 2439 | Burdock root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 2440 | Mushrooms, white, stir-fried | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 2441 | Chicken, thighs, frozen, breaded, reheated | Meals, Entrees, and Side Dishes | 20.00 mcg | 5% |
| 2442 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked | Cereal Grains and Pasta | 20.00 mcg | 5% |
| 2443 | Snacks, taro chips | Snacks | 20.00 mcg | 5% |
| 2444 | Squash, zucchini, baby, raw | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 2445 | Corn, sweet, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 2446 | Corn, sweet, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 2447 | Lemon juice, raw | Fruits and Fruit Juices | 20.00 mcg | 5% |
| 2448 | Mollusks, scallop, (bay and sea), cooked, steamed | Finfish and Shellfish Products | 20.00 mcg | 5% |
| 2449 | Melon, banana (Navajo) | American Indian/Alaska Native Foods | 20.00 mcg | 5% |
| 2450 | Veal, shoulder, arm, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 19.00 mcg | 5% |
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.