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
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Showing 951–1000 of 2,541 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 951 | Beans, baked, canned, with beef | Legumes and Legume Products | 43.00 mcg | 11% |
| 952 | Mango, raw | Fruits and fruit juices | 43.00 mcg | 11% |
| 953 | Grains, wheat, durum | Cereals, Grains and Pasta | 43.00 mcg | 11% |
| 954 | Grains, wheat, hard red spring | Cereals, Grains and Pasta | 43.00 mcg | 11% |
| 955 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 42.00 mcg | 10% |
| 956 | Grains, quinoa, cooked | Cereals, Grains and Pasta | 42.00 mcg | 10% |
| 957 | Fast foods, side dish, onion rings, breaded and fried | Fast Foods | 42.00 mcg | 10% |
| 958 | Meatless, bacon | Legumes and Legume Products | 42.00 mcg | 10% |
| 959 | Fast foods, mexican, taco salad | Fast Foods | 42.00 mcg | 10% |
| 960 | Grains, buckwheat groats, roasted, dry | Cereals, Grains and Pasta | 42.00 mcg | 10% |
| 961 | Cookie, brownie, commercial, reduced fat | Baked Products | 42.00 mcg | 10% |
| 962 | Peas, edible-podded (snow peas), raw | Vegetables and Vegetable Products | 42.00 mcg | 10% |
| 963 | Doughnut (donut), French cruller, glazed | Baked Products | 42.00 mcg | 10% |
| 964 | Succotash, frozen, unprepared | Vegetables and Vegetable Products | 42.00 mcg | 10% |
| 965 | Snacks, trail mix, tropical | Snacks | 42.00 mcg | 10% |
| 966 | Candies, REESE'S BITES | Sweets | 42.00 mcg | 10% |
| 967 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 42.00 mcg | 10% |
| 968 | Grains, millet, flour | Cereals, Grains and Pasta | 42.00 mcg | 10% |
| 969 | Cake mix, angel food, dry, unprepared | Baked Products | 42.00 mcg | 10% |
| 970 | Bread, pumpernickel | Baked Products | 41.00 mcg | 10% |
| 971 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 41.00 mcg | 10% |
| 972 | Turnip greens, canned, solids and liquid | Vegetables and Vegetable Products | 41.00 mcg | 10% |
| 973 | Potato pancake, homemade | Vegetables and Vegetable Products | 41.00 mcg | 10% |
| 974 | Pumpkin flowers, boiled, drained | Vegetables and Vegetable Products | 41.00 mcg | 10% |
| 975 | Chickpeas (garbanzo beans, bengal gram), canned, drained, rinsed | Legumes and Legume Products | 41.00 mcg | 10% |
| 976 | Cauliflower, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 41.00 mcg | 10% |
| 977 | Pumpkin flowers, boiled, drained, with salt | Vegetables and Vegetable Products | 41.00 mcg | 10% |
| 978 | Cauliflower, green, boiled | Vegetables and Vegetable Products | 41.00 mcg | 10% |
| 979 | Cauliflower, green, boiled, with salt | Vegetables and Vegetable Products | 41.00 mcg | 10% |
| 980 | Grains, wheat, soft white | Cereals, Grains and Pasta | 41.00 mcg | 10% |
| 981 | Cracker, 7 grain | Baked Products | 41.00 mcg | 10% |
| 982 | Babyfood, cereal, mixed grain, with fruit, dry | Babyfoods | 41.00 mcg | 10% |
| 983 | Grains, wheat, soft red winter | Cereals, Grains and Pasta | 41.00 mcg | 10% |
| 984 | Bok choy, pak-choi, boiled drained | Vegetables and Vegetable Products | 41.00 mcg | 10% |
| 985 | Cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 41.00 mcg | 10% |
| 986 | Nuts, hickory nuts, dried | Nuts and Seeds | 40.00 mcg | 10% |
| 987 | Peas, edible-podded (snow peas), frozen, unprepared | Vegetables and Vegetable Products | 40.00 mcg | 10% |
| 988 | Drumstick (horseradish-tree), leaves, raw | Vegetables and Vegetable Products | 40.00 mcg | 10% |
| 989 | Snacks, potato sticks | Snacks | 40.00 mcg | 10% |
| 990 | Soup, pea, green or split, dehydrated | Soups, Sauces and Gravies | 40.00 mcg | 10% |
| 991 | Fast foods, mexican, burrito with beans | Fast Foods | 40.00 mcg | 10% |
| 992 | Succotash, raw | Vegetables and Vegetable Products | 40.00 mcg | 10% |
| 993 | Corn, sweet, frozen, kernels on the cob, unprepared | Vegetables and Vegetable Products | 40.00 mcg | 10% |
| 994 | Potato, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 40.00 mcg | 10% |
| 995 | Potato, mashed, dehydrated, granules without milk, unprepared | Vegetables and Vegetable Products | 40.00 mcg | 10% |
| 996 | Pasta with sliced franks in tomato sauce, canned | Mixed Dishes | 40.00 mcg | 10% |
| 997 | Hearts of palm, canned | Vegetables and Vegetable Products | 39.00 mcg | 10% |
| 998 | Cake, sponge, homemade | Baked Products | 39.00 mcg | 10% |
| 999 | Turnip greens, frozen, boiled, drained | Vegetables and Vegetable Products | 39.00 mcg | 10% |
| 1000 | Orange, california, valencia, raw | Fruits and fruit juices | 39.00 mcg | 10% |
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