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 2901–2950 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2901 | Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 14.00 mcg | 4% |
| 2902 | Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 14.00 mcg | 4% |
| 2903 | Soy sauce made from soy and wheat (shoyu) | Legumes and Legume Products | 14.00 mcg | 4% |
| 2904 | Mollusks, abalone, mixed species, cooked, fried | Finfish and Shellfish Products | 14.00 mcg | 4% |
| 2905 | Fish, halibut, Atlantic and Pacific, cooked, dry heat | Finfish and Shellfish Products | 14.00 mcg | 4% |
| 2906 | Bananas, dehydrated, or banana powder | Fruits and Fruit Juices | 14.00 mcg | 4% |
| 2907 | Veal, sirloin, separable lean only, raw | Lamb, Veal, and Game Products | 14.00 mcg | 4% |
| 2908 | Veal, rib, separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 14.00 mcg | 4% |
| 2909 | Veal, loin, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 14.00 mcg | 4% |
| 2910 | Fish, salmon, coho, farmed, cooked, dry heat | Finfish and Shellfish Products | 14.00 mcg | 4% |
| 2911 | Fish, herring, Atlantic, kippered | Finfish and Shellfish Products | 14.00 mcg | 4% |
| 2912 | Lasagna with meat & sauce, frozen entree | Meals, Entrees, and Side Dishes | 14.00 mcg | 4% |
| 2913 | Beef stew, canned entree | Meals, Entrees, and Side Dishes | 14.00 mcg | 4% |
| 2914 | Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 14.00 mcg | 4% |
| 2915 | Cake, boston cream pie, commercially prepared | Baked Products | 14.00 mcg | 4% |
| 2916 | Game meat, bison, top round, separable lean only, 1" steak, raw | Lamb, Veal, and Game Products | 14.00 mcg | 4% |
| 2917 | Babyfood, corn and sweet potatoes, strained | Baby Foods | 14.00 mcg | 4% |
| 2918 | Babyfood, GERBER, 3rd Foods, apple, mango and kiwi | Baby Foods | 14.00 mcg | 4% |
| 2919 | Lasagna, Vegetable, frozen, baked | Meals, Entrees, and Side Dishes | 14.00 mcg | 4% |
| 2920 | Mollusks, squid, mixed species, cooked, fried | Finfish and Shellfish Products | 14.00 mcg | 4% |
| 2921 | Mollusks, oyster, eastern, wild, cooked, moist heat | Finfish and Shellfish Products | 14.00 mcg | 4% |
| 2922 | Beverages, Cocoa mix, no sugar added, powder | Beverages | 14.00 mcg | 4% |
| 2923 | Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 14.00 mcg | 4% |
| 2924 | Breadfruit, raw | Fruits and Fruit Juices | 14.00 mcg | 4% |
| 2925 | Acerola juice, raw | Fruits and Fruit Juices | 14.00 mcg | 4% |
| 2926 | Acerola, (west indian cherry), raw | Fruits and Fruit Juices | 14.00 mcg | 4% |
| 2927 | Cereals, whole wheat hot natural cereal, cooked with water, with salt | Breakfast Cereals | 14.00 mcg | 4% |
| 2928 | Cereals, whole wheat hot natural cereal, cooked with water, without salt | Breakfast Cereals | 14.00 mcg | 4% |
| 2929 | Soup, clam chowder, new england, canned, condensed | Soups, Sauces, and Gravies | 14.00 mcg | 4% |
| 2930 | Soup, chicken noodle, canned, condensed | Soups, Sauces, and Gravies | 14.00 mcg | 4% |
| 2931 | Salad dressing, french dressing, fat-free | Fats and Oils | 14.00 mcg | 4% |
| 2932 | Ice cream bar, covered with chocolate and nuts | Dairy and Egg Products | 14.00 mcg | 4% |
| 2933 | Cheese, neufchatel | Dairy and Egg Products | 14.00 mcg | 4% |
| 2934 | Babyfood, Baby MUM MUM Rice Biscuits | Baby Foods | 14.00 mcg | 4% |
| 2935 | Buckwheat groats, roasted, cooked | Cereal Grains and Pasta | 14.00 mcg | 4% |
| 2936 | Tomato products, canned, sauce, with onions, green peppers, and celery | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2937 | Carrots, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2938 | Beet greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2939 | TACO BELL, Nachos Supreme | Fast Foods | 14.00 mcg | 4% |
| 2940 | Fast foods, nachos, with cheese, beans, ground beef, and tomatoes | Fast Foods | 14.00 mcg | 4% |
| 2941 | Nuts, coconut milk, canned (liquid expressed from grated meat and water) | Nut and Seed Products | 14.00 mcg | 4% |
| 2942 | Nuts, coconut cream, canned, sweetened | Nut and Seed Products | 14.00 mcg | 4% |
| 2943 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2944 | Radishes, white icicle, raw | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2945 | Peppers, jalapeno, canned, solids and liquids | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2946 | Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2947 | Peppers, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2948 | Chard, swiss, raw | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2949 | Mammy-apple, (mamey), raw | Fruits and Fruit Juices | 14.00 mcg | 4% |
| 2950 | Loquats, raw | Fruits and Fruit Juices | 14.00 mcg | 4% |
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