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 2801–2850 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2801 | Fish, pike, walleye, raw | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2802 | Pie, coconut cream, prepared from mix, no-bake type | Baked Products | 15.00 mcg | 4% |
| 2803 | Snacks, popcorn, microwave, regular (butter) flavor, made with partially hydrogenated oil | Snacks | 15.00 mcg | 4% |
| 2804 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola | Breakfast Cereals | 15.00 mcg | 4% |
| 2805 | Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS | Breakfast Cereals | 15.00 mcg | 4% |
| 2806 | Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS | Breakfast Cereals | 15.00 mcg | 4% |
| 2807 | Sauce, oyster, ready-to-serve | Soups, Sauces, and Gravies | 15.00 mcg | 4% |
| 2808 | Ostrich, top loin, cooked | Poultry Products | 15.00 mcg | 4% |
| 2809 | Ostrich, tip trimmed, cooked | Poultry Products | 15.00 mcg | 4% |
| 2810 | Game meat, bison, ground, cooked, pan-broiled | Lamb, Veal, and Game Products | 15.00 mcg | 4% |
| 2811 | Veal, breast, whole, boneless, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 15.00 mcg | 4% |
| 2812 | Lamb, rib, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 15.00 mcg | 4% |
| 2813 | Lamb, rib, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 15.00 mcg | 4% |
| 2814 | Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 15.00 mcg | 4% |
| 2815 | Mollusks, oyster, Pacific, cooked, moist heat | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2816 | Fish, salmon, pink, canned, without salt, solids with bone and liquid | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2817 | Fish, haddock, smoked | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2818 | Fish, eel, mixed species, raw | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2819 | Fish, croaker, Atlantic, raw | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2820 | Fish, bass, fresh water, mixed species, raw | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2821 | Cookies, sugar wafer, chocolate-covered | Baked Products | 15.00 mcg | 4% |
| 2822 | Veal, shoulder, blade, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 15.00 mcg | 4% |
| 2823 | Veal, shoulder, blade, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 15.00 mcg | 4% |
| 2824 | Veal, shoulder, arm, separable lean and fat, raw | Lamb, Veal, and Game Products | 15.00 mcg | 4% |
| 2825 | Veal, loin, separable lean and fat, cooked, roasted | Lamb, Veal, and Game Products | 15.00 mcg | 4% |
| 2826 | Veal, leg (top round), separable lean and fat, cooked, pan-fried, not breaded | Lamb, Veal, and Game Products | 15.00 mcg | 4% |
| 2827 | Veal, composite of trimmed retail cuts, separable lean and fat, cooked | Lamb, Veal, and Game Products | 15.00 mcg | 4% |
| 2828 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 15.00 mcg | 4% |
| 2829 | Fish, whitefish, mixed species, raw | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2830 | Fish, tilefish, raw | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2831 | Fish, sturgeon, mixed species, raw | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2832 | Fish, shad, american, raw | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2833 | Fish, salmon, pink, canned, total can contents | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2834 | Fish, pompano, florida, raw | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2835 | Fish, pike, northern, raw | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2836 | Chicken, broilers or fryers, neck, meat and skin, cooked, fried, batter | Poultry Products | 15.00 mcg | 4% |
| 2837 | Babyfood, vegetables, carrots, strained | Baby Foods | 15.00 mcg | 4% |
| 2838 | Popcorn, microwave, regular (butter) flavor, made with palm oil | Snacks | 15.00 mcg | 4% |
| 2839 | Rice and Wheat cereal bar | Snacks | 15.00 mcg | 4% |
| 2840 | Soup, minestrone, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 15.00 mcg | 4% |
| 2841 | Veal, shank (fore and hind), separable lean only, raw | Lamb, Veal, and Game Products | 15.00 mcg | 4% |
| 2842 | Veal, shank (fore and hind), separable lean and fat, raw | Lamb, Veal, and Game Products | 15.00 mcg | 4% |
| 2843 | Tofu, raw, regular, prepared with calcium sulfate | Legumes and Legume Products | 15.00 mcg | 4% |
| 2844 | Peas, green, split, mature seeds, raw | Legumes and Legume Products | 15.00 mcg | 4% |
| 2845 | Babyfood, dinner, chicken noodle, junior | Baby Foods | 15.00 mcg | 4% |
| 2846 | Babyfood, dinner, chicken noodle, strained | Baby Foods | 15.00 mcg | 4% |
| 2847 | Fish, trout, mixed species, cooked, dry heat | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2848 | Fish, drum, freshwater, raw | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2849 | Fish, cisco, raw | Finfish and Shellfish Products | 15.00 mcg | 4% |
| 2850 | Fish, carp, raw | Finfish and Shellfish Products | 15.00 mcg | 4% |
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