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 3201–3250 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3201 | Gourd, dishcloth (towelgourd), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 3202 | Squash, summer, crookneck and straightneck, frozen, unprepared | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 3203 | Pumpkin, canned, without salt | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 3204 | Mountain yam, hawaii, cooked, steamed, without salt | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 3205 | Kohlrabi, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 3206 | Gourd, dishcloth (towelgourd), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 3207 | Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted | Pork Products | 12.00 mcg | 3% |
| 3208 | Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E | Fruits and Fruit Juices | 12.00 mcg | 3% |
| 3209 | Blueberries, dried, sweetened | Fruits and Fruit Juices | 12.00 mcg | 3% |
| 3210 | Cheese, cottage, lowfat, 1% milkfat, no sodium added | Dairy and Egg Products | 12.00 mcg | 3% |
| 3211 | Candies, MARS SNACKFOOD US, M&M's Almond Chocolate Candies | Sweets | 12.00 mcg | 3% |
| 3212 | Frozen yogurts, chocolate | Sweets | 12.00 mcg | 3% |
| 3213 | Frozen yogurts, chocolate, nonfat milk, sweetened without sugar | Sweets | 12.00 mcg | 3% |
| 3214 | Fish, salmon, chum, dried (Alaska Native) | American Indian/Alaska Native Foods | 12.00 mcg | 3% |
| 3215 | Cheese, cottage, lowfat, 1% milkfat, lactose reduced | Dairy and Egg Products | 12.00 mcg | 3% |
| 3216 | Candies, milk chocolate | Sweets | 12.00 mcg | 3% |
| 3217 | Candies, NESTLE, BABY RUTH Bar | Sweets | 12.00 mcg | 3% |
| 3218 | Candies, fudge, vanilla with nuts | Sweets | 12.00 mcg | 3% |
| 3219 | Snacks, tortilla chips, plain, white corn, salted | Snacks | 12.00 mcg | 3% |
| 3220 | Snacks, granola bars, hard, almond | Snacks | 12.00 mcg | 3% |
| 3221 | Game meat, beaver, cooked, roasted | Lamb, Veal, and Game Products | 11.00 mcg | 3% |
| 3222 | Veal, ground, cooked, broiled | Lamb, Veal, and Game Products | 11.00 mcg | 3% |
| 3223 | Veal, shoulder, blade, separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 11.00 mcg | 3% |
| 3224 | Veal, shoulder, whole (arm and blade), separable lean only, raw | Lamb, Veal, and Game Products | 11.00 mcg | 3% |
| 3225 | Crustaceans, crayfish, mixed species, farmed, cooked, moist heat | Finfish and Shellfish Products | 11.00 mcg | 3% |
| 3226 | Bread, boston brown, canned | Baked Products | 11.00 mcg | 3% |
| 3227 | Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 11.00 mcg | 3% |
| 3228 | Soup, tomato, dry, mix, prepared with water | Soups, Sauces, and Gravies | 11.00 mcg | 3% |
| 3229 | Sauce, homemade, white, thick | Soups, Sauces, and Gravies | 11.00 mcg | 3% |
| 3230 | Game meat , bison, ground, raw | Lamb, Veal, and Game Products | 11.00 mcg | 3% |
| 3231 | Veal, variety meats and by-products, lungs, raw | Lamb, Veal, and Game Products | 11.00 mcg | 3% |
| 3232 | Game meat, raccoon, cooked, roasted | Lamb, Veal, and Game Products | 11.00 mcg | 3% |
| 3233 | Soymilk, chocolate, with added calcium, vitamins A and D | Legumes and Legume Products | 11.00 mcg | 3% |
| 3234 | Soymilk, chocolate, unfortified | Legumes and Legume Products | 11.00 mcg | 3% |
| 3235 | Crustaceans, lobster, northern, cooked, moist heat | Finfish and Shellfish Products | 11.00 mcg | 3% |
| 3236 | Soup, beef barley, ready to serve | Soups, Sauces, and Gravies | 11.00 mcg | 3% |
| 3237 | Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 11.00 mcg | 3% |
| 3238 | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 11.00 mcg | 3% |
| 3239 | Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 11.00 mcg | 3% |
| 3240 | Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 11.00 mcg | 3% |
| 3241 | Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled | Beef Products | 11.00 mcg | 3% |
| 3242 | Dutch brand loaf, chicken, pork and beef | Sausages and Luncheon Meats | 11.00 mcg | 3% |
| 3243 | Veal, shoulder, blade, separable lean and fat, cooked, roasted | Lamb, Veal, and Game Products | 11.00 mcg | 3% |
| 3244 | Fish, trout, rainbow, farmed, raw | Finfish and Shellfish Products | 11.00 mcg | 3% |
| 3245 | Lemonade, frozen concentrate, pink | Beverages | 11.00 mcg | 3% |
| 3246 | Chicken, broilers or fryers, neck, meat and skin, cooked, fried, flour | Poultry Products | 11.00 mcg | 3% |
| 3247 | Chicken, broilers or fryers, leg, meat and skin, cooked, fried, flour | Poultry Products | 11.00 mcg | 3% |
| 3248 | Infant formula, MEAD JOHNSON,NEXT STEP PROSOBEE, prepared from powder | Baby Foods | 11.00 mcg | 3% |
| 3249 | Infant formula, MEAD JOHNSON, PROSOBEE, with iron, ready to feed, with ARA and DHA | Baby Foods | 11.00 mcg | 3% |
| 3250 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, with iron, liquid concentrate not reconstituted, with ARA and DHA | Baby Foods | 11.00 mcg | 3% |
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