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 2501–2550 of 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2501 | Fish, arctic char, native, meat, raw | Finfish and Shellfish Products | 14.00 mcg | 4% |
| 2502 | Soy sauce (made with soy and wheat), shoyu, regular | Legumes and Legume Products | 14.00 mcg | 4% |
| 2503 | Lamb, Canadian, loin, lean, raw | Lamb, Veal and Game | 14.00 mcg | 4% |
| 2504 | Lamb, Canadian, loin, lean, cooked | Lamb, Veal and Game | 14.00 mcg | 4% |
| 2505 | Veal, leg (round), lean and fat, raw | Lamb, Veal and Game | 14.00 mcg | 4% |
| 2506 | Veal, milk-fed, cutlets (inside top round), raw | Lamb, Veal and Game | 14.00 mcg | 4% |
| 2507 | Veal, loin, lean and fat, braised | Lamb, Veal and Game | 14.00 mcg | 4% |
| 2508 | Veal, rib, lean, roasted | Lamb, Veal and Game | 14.00 mcg | 4% |
| 2509 | Veal, sirloin, lean, raw | Lamb, Veal and Game | 14.00 mcg | 4% |
| 2510 | Veal, grain-fed, cutlets (inside top round), raw | Lamb, Veal and Game | 14.00 mcg | 4% |
| 2511 | Veal, grain-fed, loin chop, lean and fat, braised | Lamb, Veal and Game | 14.00 mcg | 4% |
| 2512 | Veal, grain-fed, loin chop, lean, raw | Lamb, Veal and Game | 14.00 mcg | 4% |
| 2513 | Veal, grain-fed, rib chop, lean, broiled | Lamb, Veal and Game | 14.00 mcg | 4% |
| 2514 | Cake, Boston cream pie, commercial | Baked Products | 14.00 mcg | 4% |
| 2515 | Candies, bars, Kit Kat wafer bar | Sweets | 14.00 mcg | 4% |
| 2516 | Candies, bars, Hershey's Milk Chocolate with almonds | Sweets | 14.00 mcg | 4% |
| 2517 | Snacks, banana chips | Snacks | 14.00 mcg | 4% |
| 2518 | Grains, buckwheat groats, roasted, cooked | Cereals, Grains and Pasta | 14.00 mcg | 4% |
| 2519 | Cheese, ricotta, with partly skimmed milk | Dairy and Egg Products | 13.00 mcg | 3% |
| 2520 | Spices, ginger, ground | Spices and Herbs | 13.00 mcg | 3% |
| 2521 | Duck, domesticated, meat and skin, raw | Poultry Products | 13.00 mcg | 3% |
| 2522 | Turkey, all classes, gizzard, simmered | Poultry Products | 13.00 mcg | 3% |
| 2523 | Grapefruit, pink or red, all areas, raw | Fruits and fruit juices | 13.00 mcg | 3% |
| 2524 | Grapefruit juice, frozen concentrate, undiluted | Fruits and fruit juices | 13.00 mcg | 3% |
| 2525 | Lemon peel, raw | Fruits and fruit juices | 13.00 mcg | 3% |
| 2526 | Dandelion greens, boiled, drained | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2527 | Jerusalem artichoke (sunchoke), raw | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2528 | Kale, boiled, drained | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2529 | Lotus root, raw | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2530 | Onion, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2531 | Onion, frozen, whole, boiled, drained | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2532 | Potato, hashed brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2533 | Potato, whole, peeled, frozen, unprepared | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2534 | Squash, summer, crookneck, frozen, boiled, drained | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2535 | Borage, raw | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2536 | Dock (sorrel), raw | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2537 | Kale, scotch, boiled, drained | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2538 | Tomato, red, ripe, boiled | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2539 | Tomato, red, ripe, boiled, with salt | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2540 | Lemonade with artificial sweetener, powder | Beverages | 13.00 mcg | 3% |
| 2541 | Fish, anchovy, european, canned with olive oil, drained solids | Finfish and Shellfish Products | 13.00 mcg | 3% |
| 2542 | Fish, hake (whiting), mixed species, raw | Finfish and Shellfish Products | 13.00 mcg | 3% |
| 2543 | Fish, salmon, coho, farmed, raw | Finfish and Shellfish Products | 13.00 mcg | 3% |
| 2544 | Fish, salmon, coho, wild, baked or broiled | Finfish and Shellfish Products | 13.00 mcg | 3% |
| 2545 | Fish, trout, mixed species, raw | Finfish and Shellfish Products | 13.00 mcg | 3% |
| 2546 | Soy sauce (made with hydrolyzed vegetable protein) | Legumes and Legume Products | 13.00 mcg | 3% |
| 2547 | Veal, composite cuts, lean and fat, raw | Lamb, Veal and Game | 13.00 mcg | 3% |
| 2548 | Veal, composite cuts, lean, raw | Lamb, Veal and Game | 13.00 mcg | 3% |
| 2549 | Veal, rib, lean and fat, roasted | Lamb, Veal and Game | 13.00 mcg | 3% |
| 2550 | Veal, milk-fed, rib chop, lean, raw | Lamb, Veal and Game | 13.00 mcg | 3% |
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