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 4501–4550 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4501 | Cheese, tilsit | Dairy and Egg Products | 20.00 mcg | 5% | USDA_SR |
| 4502 | Tomato juice, canned, without salt added | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_SR |
| 4503 | Peas and onions, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_SR |
| 4504 | Squash, winter, all varieties, cooked, baked, without salt | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_SR |
| 4505 | Squash, summer, all varieties, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_SR |
| 4506 | Tomato juice, canned, with salt added | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_SR |
| 4507 | Burdock root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_SR |
| 4508 | Snacks, rice cakes, brown rice, multigrain, unsalted | Snacks | 20.00 mcg | 5% | USDA_SR |
| 4509 | Squash, winter, all varieties, cooked, baked, with salt | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_SR |
| 4510 | Squash, summer, all varieties, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_SR |
| 4511 | Peas and onions, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_SR |
| 4512 | Eggplant, pickled | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_SR |
| 4513 | Sorghum grain | Cereal Grains and Pasta | 20.00 mcg | 5% | USDA_SR |
| 4514 | Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 20.00 mcg | 5% | USDA_SR |
| 4515 | Couscous, dry | Cereal Grains and Pasta | 20.00 mcg | 5% | USDA_SR |
| 4516 | Snacks, rice cakes, brown rice, multigrain | Snacks | 20.00 mcg | 5% | USDA_SR |
| 4517 | Burdock root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_SR |
| 4518 | Mushrooms, white, stir-fried | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_SR |
| 4519 | Chicken, thighs, frozen, breaded, reheated | Meals, Entrees, and Side Dishes | 20.00 mcg | 5% | USDA_SR |
| 4520 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked | Cereal Grains and Pasta | 20.00 mcg | 5% | USDA_SR |
| 4521 | Snacks, taro chips | Snacks | 20.00 mcg | 5% | USDA_SR |
| 4522 | Squash, zucchini, baby, raw | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_SR |
| 4523 | Corn, sweet, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_SR |
| 4524 | Corn, sweet, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 20.00 mcg | 5% | USDA_SR |
| 4525 | Lemon juice, raw | Fruits and Fruit Juices | 20.00 mcg | 5% | USDA_SR |
| 4526 | Mollusks, scallop, (bay and sea), cooked, steamed | Finfish and Shellfish Products | 20.00 mcg | 5% | USDA_SR |
| 4527 | Melon, banana (Navajo) | American Indian/Alaska Native Foods | 20.00 mcg | 5% | USDA_SR |
| 4528 | Babyfood, dinner, veal with vegetables and barley | Babyfoods | 20.00 mcg | 5% | CNF |
| 4529 | Babyfood, fruit, jarred, peach, all stages | Babyfoods | 20.00 mcg | 5% | CNF |
| 4530 | Soup, broccoli cheese, canned, condensed, water added | Soups, Sauces and Gravies | 20.00 mcg | 5% | CNF |
| 4531 | Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted | Baked Products | 20.00 mcg | 5% | CNF |
| 4532 | Ravioli, cheese-filled, canned | Mixed Dishes | 20.00 mcg | 5% | CNF |
| 4533 | Cracker, cheese, Asiago | Baked Products | 20.00 mcg | 5% | CNF |
| 4534 | Soup, chicken noodle, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 20.00 mcg | 5% | CNF |
| 4535 | Yogourt, Greek style, vanilla flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 20.00 mcg | 5% | CNF |
| 4536 | Yogourt, Greek style, fruit flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 20.00 mcg | 5% | CNF |
| 4537 | Pancake, buckwheat, dry mix, incomplete, prepared (with egg, oil, milk) | Baked Products | 20.00 mcg | 5% | CNF |
| 4538 | Granola bar, crunchy, plain | Baked Products | 20.00 mcg | 5% | CNF |
| 4539 | Squash, winter, all varieties, baked, with salt | Vegetables and Vegetable Products | 20.00 mcg | 5% | CNF |
| 4540 | Squash, summer, all varieties, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mcg | 5% | CNF |
| 4541 | Peas and onions, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mcg | 5% | CNF |
| 4542 | Corn, sweet, white, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 20.00 mcg | 5% | CNF |
| 4543 | Corn, sweet, white, on or off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mcg | 5% | CNF |
| 4544 | Burdock root, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mcg | 5% | CNF |
| 4545 | Juice, tomato, canned, no salt added | Vegetables and Vegetable Products | 20.00 mcg | 5% | CNF |
| 4546 | Cheese, cheddar, reduced fat (18%) | Dairy and Egg Products | 20.00 mcg | 5% | CNF |
| 4547 | Mushroom, white, stir-fried, no fat added | Vegetables and Vegetable Products | 20.00 mcg | 5% | CNF |
| 4548 | Spaghetti, with meatballs in tomato sauce, canned | Mixed Dishes | 20.00 mcg | 5% | CNF |
| 4549 | Game meat, native, ringed seal, brain, raw | Lamb, Veal and Game | 20.00 mcg | 5% | CNF |
| 4550 | Mollusks, scallop (bay and sea), cooked, steamed | Finfish and Shellfish Products | 20.00 mcg | 5% | CNF |
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