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 4451–4500 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4451 | Lamb, Canadian, rib, lean, cooked | Lamb, Veal and Game | 21.00 mcg | 5% | CNF |
| 4452 | Lamb, Canadian, rib, lean, raw | Lamb, Veal and Game | 21.00 mcg | 5% | CNF |
| 4453 | Beef, ground, patty, frozen, broiled | Beef Products | 21.00 mcg | 5% | CNF |
| 4454 | Vegetable juice cocktail, canned | Vegetables and Vegetable Products | 21.00 mcg | 5% | CNF |
| 4455 | Rutabaga (swede), raw | Vegetables and Vegetable Products | 21.00 mcg | 5% | CNF |
| 4456 | Sweet potato, frozen, unprepared | Vegetables and Vegetable Products | 21.00 mcg | 5% | CNF |
| 4457 | Squash, summer, scallop, boiled, drained | Vegetables and Vegetable Products | 21.00 mcg | 5% | CNF |
| 4458 | Poi | Vegetables and Vegetable Products | 21.00 mcg | 5% | CNF |
| 4459 | Onion, frozen, whole, unprepared | Vegetables and Vegetable Products | 21.00 mcg | 5% | CNF |
| 4460 | Mushroom, shiitake, cooked | Vegetables and Vegetable Products | 21.00 mcg | 5% | CNF |
| 4461 | Beans, lima (fordhook), frozen, boiled, drained | Vegetables and Vegetable Products | 21.00 mcg | 5% | CNF |
| 4462 | Raspberry, raw | Fruits and fruit juices | 21.00 mcg | 5% | CNF |
| 4463 | Melon, cantaloupe, raw | Fruits and fruit juices | 21.00 mcg | 5% | CNF |
| 4464 | Jujube (chinese date), dried | Fruits and fruit juices | 21.00 mcg | 5% | CNF |
| 4465 | Soup, bean with bacon, canned, condensed | Soups, Sauces and Gravies | 21.00 mcg | 5% | CNF |
| 4466 | Duck, wild, native, meat and skin, raw | Poultry Products | 21.00 mcg | 5% | CNF |
| 4467 | Cheese, gouda | Dairy and Egg Products | 21.00 mcg | 5% | CNF |
| 4468 | Eggplant, raw | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_FF |
| 4469 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 20.00 mcg | 5% | USDA_FF |
| 4470 | Fish, sturgeon, mixed species, smoked | Finfish and Shellfish Products | 20.00 mcg | 5% | USDA_SR |
| 4471 | Fish, salmon, chum, canned, drained solids with bone | Finfish and Shellfish Products | 20.00 mcg | 5% | USDA_SR |
| 4472 | Cake, fruitcake, commercially prepared | Baked Products | 20.00 mcg | 5% | USDA_SR |
| 4473 | Split pea soup, canned, reduced sodium, prepared with water or ready-to serve | Soups, Sauces, and Gravies | 20.00 mcg | 5% | USDA_SR |
| 4474 | Lamb, loin, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 20.00 mcg | 5% | USDA_SR |
| 4475 | Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 20.00 mcg | 5% | USDA_SR |
| 4476 | Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 20.00 mcg | 5% | USDA_SR |
| 4477 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 20.00 mcg | 5% | USDA_SR |
| 4478 | Lamb, leg, shank half, separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 20.00 mcg | 5% | USDA_SR |
| 4479 | Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 20.00 mcg | 5% | USDA_SR |
| 4480 | Fish, salmon, chum, canned, without salt, drained solids with bone | Finfish and Shellfish Products | 20.00 mcg | 5% | USDA_SR |
| 4481 | Bananas, raw | Fruits and Fruit Juices | 20.00 mcg | 5% | USDA_SR |
| 4482 | Fish, sablefish, smoked | Finfish and Shellfish Products | 20.00 mcg | 5% | USDA_SR |
| 4483 | Clif Z bar | Baby Foods | 20.00 mcg | 5% | USDA_SR |
| 4484 | Ravioli, cheese-filled, canned | Meals, Entrees, and Side Dishes | 20.00 mcg | 5% | USDA_SR |
| 4485 | Pie, egg custard, commercially prepared | Baked Products | 20.00 mcg | 5% | USDA_SR |
| 4486 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 20.00 mcg | 5% | USDA_SR |
| 4487 | Veal, variety meats and by-products, thymus, cooked, braised | Lamb, Veal, and Game Products | 20.00 mcg | 5% | USDA_SR |
| 4488 | Spices, turmeric, ground | Spices and Herbs | 20.00 mcg | 5% | USDA_SR |
| 4489 | Cheese, Mexican, blend, reduced fat | Dairy and Egg Products | 20.00 mcg | 5% | USDA_SR |
| 4490 | Cheese, brick | Dairy and Egg Products | 20.00 mcg | 5% | USDA_SR |
| 4491 | Spaghetti, with meatballs in tomato sauce, canned | Meals, Entrees, and Side Dishes | 20.00 mcg | 5% | USDA_SR |
| 4492 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry | Breakfast Cereals | 20.00 mcg | 5% | USDA_SR |
| 4493 | Soup, lentil with ham, canned, ready-to-serve | Soups, Sauces, and Gravies | 20.00 mcg | 5% | USDA_SR |
| 4494 | Chicken, broilers or fryers, back, meat and skin, cooked, fried, batter | Poultry Products | 20.00 mcg | 5% | USDA_SR |
| 4495 | Babyfood, vegetables, corn, creamed, junior | Baby Foods | 20.00 mcg | 5% | USDA_SR |
| 4496 | Yogurt, Greek, nonfat, strawberry, DANNON OIKOS | Dairy and Egg Products | 20.00 mcg | 5% | USDA_SR |
| 4497 | Cheese, cheddar, reduced fat (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 20.00 mcg | 5% | USDA_SR |
| 4498 | Babyfood, banana with mixed berries, strained | Baby Foods | 20.00 mcg | 5% | USDA_SR |
| 4499 | Babyfood, juice, orange and apricot | Baby Foods | 20.00 mcg | 5% | USDA_SR |
| 4500 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 20.00 mcg | 5% | USDA_SR |
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