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 3601–3650 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3601 | Beets, canned, drained solids | Vegetables and Vegetable Products | 30.00 mcg | 8% | CNF |
| 3602 | Cabbage, boiled, drained | Vegetables and Vegetable Products | 30.00 mcg | 8% | CNF |
| 3603 | Broccoli, frozen, spears, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mcg | 8% | CNF |
| 3604 | Drumstick (horseradish-tree), pods, boiled, drained | Vegetables and Vegetable Products | 30.00 mcg | 8% | CNF |
| 3605 | Squash, summer, zucchini in tomato juice, canned | Vegetables and Vegetable Products | 30.00 mcg | 8% | CNF |
| 3606 | Squash, summer, scallop, raw | Vegetables and Vegetable Products | 30.00 mcg | 8% | CNF |
| 3607 | Potato, mashed, dehydrated, granules with milk, unprepared | Vegetables and Vegetable Products | 30.00 mcg | 8% | CNF |
| 3608 | Lambsquarters, raw | Vegetables and Vegetable Products | 30.00 mcg | 8% | CNF |
| 3609 | Broccoli, frozen, spears, boiled, drained | Vegetables and Vegetable Products | 30.00 mcg | 8% | CNF |
| 3610 | Orange, all commercial varieties, raw | Fruits and fruit juices | 30.00 mcg | 8% | CNF |
| 3611 | Orange peel, raw | Fruits and fruit juices | 30.00 mcg | 8% | CNF |
| 3612 | Orange juice, raw | Fruits and fruit juices | 30.00 mcg | 8% | CNF |
| 3613 | Orange, with peel, raw | Fruits and fruit juices | 30.00 mcg | 8% | CNF |
| 3614 | Cereal, hot, cream of wheat, quick, dry | Breakfast cereals | 30.00 mcg | 8% | CNF |
| 3615 | Liver sausage, liverwurst, pork | Sausages and Luncheon meats | 30.00 mcg | 8% | CNF |
| 3616 | Soup, cream, vegetable, dehydrated | Soups, Sauces and Gravies | 30.00 mcg | 8% | CNF |
| 3617 | Soup, oxtail, dehydrated | Soups, Sauces and Gravies | 30.00 mcg | 8% | CNF |
| 3618 | Soup, bean with bacon, dehydrated | Soups, Sauces and Gravies | 30.00 mcg | 8% | CNF |
| 3619 | Chicken, broiler, meat, skin, giblets and neck, raw | Poultry Products | 30.00 mcg | 8% | CNF |
| 3620 | Oats, whole grain, steel cut | Cereal Grains and Pasta | 29.99 mcg | 7% | USDA_FF |
| 3621 | Orange juice, no pulp, not fortified, from concentrate, refrigerated | Fruits and Fruit Juices | 29.85 mcg | 7% | USDA_FF |
| 3622 | Watermelon, seedless, rind only, raw | Fruits and Fruit Juices | 29.68 mcg | 7% | USDA_FF |
| 3623 | Mushroom, lion's mane | Vegetables and Vegetable Products | 29.58 mcg | 7% | USDA_FF |
| 3624 | Mushroom, lion's mane | Vegetables and Vegetable Products | 29.58 mcg | 7% | USDA_FF |
| 3625 | Pie, peach | Baked Products | 29.00 mcg | 7% | USDA_SR |
| 3626 | Pancakes, whole-wheat, dry mix, incomplete, prepared | Baked Products | 29.00 mcg | 7% | USDA_SR |
| 3627 | Cookies, brownies, prepared from recipe | Baked Products | 29.00 mcg | 7% | USDA_SR |
| 3628 | Split pea with ham soup, canned, reduced sodium, prepared with water or ready-to-serve | Soups, Sauces, and Gravies | 29.00 mcg | 7% | USDA_SR |
| 3629 | Soup, bean & ham, canned, reduced sodium, prepared with water or ready-to-serve | Soups, Sauces, and Gravies | 29.00 mcg | 7% | USDA_SR |
| 3630 | Tofu, salted and fermented (fuyu), prepared with calcium sulfate | Legumes and Legume Products | 29.00 mcg | 7% | USDA_SR |
| 3631 | Tofu, salted and fermented (fuyu) | Legumes and Legume Products | 29.00 mcg | 7% | USDA_SR |
| 3632 | Cereals, CREAM OF RICE, dry | Breakfast Cereals | 29.00 mcg | 7% | USDA_SR |
| 3633 | Carob flour | Legumes and Legume Products | 29.00 mcg | 7% | USDA_SR |
| 3634 | Fast foods, egg, scrambled | Fast Foods | 29.00 mcg | 7% | USDA_SR |
| 3635 | Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt | Breakfast Cereals | 29.00 mcg | 7% | USDA_SR |
| 3636 | Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins | Breakfast Cereals | 29.00 mcg | 7% | USDA_SR |
| 3637 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry | Breakfast Cereals | 29.00 mcg | 7% | USDA_SR |
| 3638 | Tofu, raw, firm, prepared with calcium sulfate | Legumes and Legume Products | 29.00 mcg | 7% | USDA_SR |
| 3639 | Fish, salmon, Atlantic, wild, cooked, dry heat | Finfish and Shellfish Products | 29.00 mcg | 7% | USDA_SR |
| 3640 | Mollusks, clam, mixed species, cooked, moist heat | Finfish and Shellfish Products | 29.00 mcg | 7% | USDA_SR |
| 3641 | Sauce, pesto, CLASSICO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 29.00 mcg | 7% | USDA_SR |
| 3642 | Soup, minestrone, canned, condensed | Soups, Sauces, and Gravies | 29.00 mcg | 7% | USDA_SR |
| 3643 | Turkey sticks, breaded, battered, fried | Poultry Products | 29.00 mcg | 7% | USDA_SR |
| 3644 | Chicken, broilers or fryers, meat and skin and giblets and neck, roasted | Poultry Products | 29.00 mcg | 7% | USDA_SR |
| 3645 | Seeds, sesame flour, low-fat | Nut and Seed Products | 29.00 mcg | 7% | USDA_SR |
| 3646 | Peas, edible-podded, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mcg | 7% | USDA_SR |
| 3647 | Tomatoes, orange, raw | Vegetables and Vegetable Products | 29.00 mcg | 7% | USDA_SR |
| 3648 | Corn pudding, home prepared | Vegetables and Vegetable Products | 29.00 mcg | 7% | USDA_SR |
| 3649 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 29.00 mcg | 7% | USDA_SR |
| 3650 | Beets, harvard, canned, solids and liquids | Vegetables and Vegetable Products | 29.00 mcg | 7% | USDA_SR |
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