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 2951–3000 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2951 | ON THE BORDER, cheese enchilada | Restaurant Foods | 14.00 mcg | 4% |
| 2952 | Stinging Nettles, blanched (Northern Plains Indians) | American Indian/Alaska Native Foods | 14.00 mcg | 4% |
| 2953 | Gelatin desserts, dry mix, reduced calorie, with aspartame, no added sodium | Sweets | 14.00 mcg | 4% |
| 2954 | Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin C | Sweets | 14.00 mcg | 4% |
| 2955 | Snacks, fruit leather, pieces, with vitamin C | Snacks | 14.00 mcg | 4% |
| 2956 | Nuts, coconut milk, frozen (liquid expressed from grated meat and water) | Nut and Seed Products | 14.00 mcg | 4% |
| 2957 | Eggplant, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2958 | Lambsquarters, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2959 | Eggplant, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2960 | Cucumber, peeled, raw | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2961 | Cornsalad, raw | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2962 | Arrowhead, raw | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2963 | Passion-fruit, (granadilla), purple, raw | Fruits and Fruit Juices | 14.00 mcg | 4% |
| 2964 | Orange-grapefruit juice, canned or bottled, unsweetened | Fruits and Fruit Juices | 14.00 mcg | 4% |
| 2965 | Litchis, raw | Fruits and Fruit Juices | 14.00 mcg | 4% |
| 2966 | Restaurant, family style, onion rings | Restaurant Foods | 14.00 mcg | 4% |
| 2967 | DENNY'S, chicken strips | Restaurant Foods | 14.00 mcg | 4% |
| 2968 | CRACKER BARREL, onion rings, thick-cut | Restaurant Foods | 14.00 mcg | 4% |
| 2969 | APPLEBEE'S, Double Crunch Shrimp | Restaurant Foods | 14.00 mcg | 4% |
| 2970 | Noodles, japanese, somen, dry | Cereal Grains and Pasta | 14.00 mcg | 4% |
| 2971 | Rice, brown, parboiled, dry, UNCLE BEN'S | Cereal Grains and Pasta | 14.00 mcg | 4% |
| 2972 | Snacks, KELLOGG, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit | Snacks | 14.00 mcg | 4% |
| 2973 | Snacks, banana chips | Snacks | 14.00 mcg | 4% |
| 2974 | Candies, milk chocolate, with almonds | Sweets | 14.00 mcg | 4% |
| 2975 | Beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried | Beef Products | 14.00 mcg | 4% |
| 2976 | Peppers, sweet, red, frozen, chopped, unprepared | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2977 | Lambsquarters, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2978 | Beet greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2979 | Mushrooms, shiitake, stir-fried | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2980 | Mountain yam, hawaii, raw | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2981 | Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD | Fruits and Fruit Juices | 14.00 mcg | 4% |
| 2982 | Jackfruit, canned, syrup pack | Fruits and Fruit Juices | 14.00 mcg | 4% |
| 2983 | Sugar-apples, (sweetsop), raw | Fruits and Fruit Juices | 14.00 mcg | 4% |
| 2984 | Chocolate-flavored hazelnut spread | Sweets | 14.00 mcg | 4% |
| 2985 | Candies, KIT KAT Wafer Bar | Sweets | 14.00 mcg | 4% |
| 2986 | Tamarinds, raw | Fruits and Fruit Juices | 14.00 mcg | 4% |
| 2987 | Soursop, raw | Fruits and Fruit Juices | 14.00 mcg | 4% |
| 2988 | Sapodilla, raw | Fruits and Fruit Juices | 14.00 mcg | 4% |
| 2989 | Veal, sirloin, separable lean and fat, raw | Lamb, Veal, and Game Products | 13.00 mcg | 3% |
| 2990 | Fish, trout, mixed species, raw | Finfish and Shellfish Products | 13.00 mcg | 3% |
| 2991 | Beef, flank, steak, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 13.00 mcg | 3% |
| 2992 | Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 13.00 mcg | 3% |
| 2993 | Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 13.00 mcg | 3% |
| 2994 | Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 13.00 mcg | 3% |
| 2995 | Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 13.00 mcg | 3% |
| 2996 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 13.00 mcg | 3% |
| 2997 | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 13.00 mcg | 3% |
| 2998 | Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 13.00 mcg | 3% |
| 2999 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 13.00 mcg | 3% |
| 3000 | Grapefruit juice, white, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 13.00 mcg | 3% |
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