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 1001–1050 of 2,541 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Cereal, ready to eat, All Bran Strawberry Bites, Kellogg's | Breakfast cereals | 39.00 mcg | 10% |
| 1002 | Tourtiere, homemade | Baked Products | 39.00 mcg | 10% |
| 1003 | Orange, california, valencia, raw | Fruits and fruit juices | 39.00 mcg | 10% |
| 1004 | Granola bar, chewy, fruit flavour, soy protein added, yogourt coated | Baked Products | 39.00 mcg | 10% |
| 1005 | Turnip greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 39.00 mcg | 10% |
| 1006 | Snacks, corn-based, extruded, chips, barbecue | Snacks | 39.00 mcg | 10% |
| 1007 | Corn, sweet, canned, brine pack, solids and liquid | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1008 | Potato, white, flesh and skin, baked | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1009 | Lettuce, looseleaf | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1010 | Cracker, wheat | Baked Products | 38.00 mcg | 10% |
| 1011 | Hot chocolate, cocoa, high fat or breakfast, processed with alkali, mix, powder | Sweets | 38.00 mcg | 10% |
| 1012 | Hot chocolate, cocoa, high fat or breakfast, plain, mix, powder | Sweets | 38.00 mcg | 10% |
| 1013 | Pancake, plain, homemade | Baked Products | 38.00 mcg | 10% |
| 1014 | Mushroom, fungi, Cloud ears, dried | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1015 | Cake, white, homemade, without icing (frosting) | Baked Products | 38.00 mcg | 10% |
| 1016 | Grains, barley, malt flour | Cereals, Grains and Pasta | 38.00 mcg | 10% |
| 1017 | Mushroom, straw, canned, drained solids | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1018 | Mushroom, oyster, raw | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1019 | Bread, pumpernickel, toasted | Baked Products | 38.00 mcg | 10% |
| 1020 | Corn, sweet, canned, brine pack, solids and liquid, unsalted | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1021 | Pomegranate, raw | Fruits and fruit juices | 38.00 mcg | 10% |
| 1022 | Grains, wheat, sprouted | Cereals, Grains and Pasta | 38.00 mcg | 10% |
| 1023 | Grains, wheat, hard white | Cereals, Grains and Pasta | 38.00 mcg | 10% |
| 1024 | Grains, wheat, hard red winter | Cereals, Grains and Pasta | 38.00 mcg | 10% |
| 1025 | Candied foods, ginger root, crystallized | Sweets | 38.00 mcg | 10% |
| 1026 | Candies, bars, Mr Goodbar | Sweets | 38.00 mcg | 10% |
| 1027 | Fast foods, sandwiches and burgers, donair or gyro sandwich | Fast Foods | 38.00 mcg | 10% |
| 1028 | Nuts, European chestnuts (sweet), boiled and steamed | Nuts and Seeds | 38.00 mcg | 10% |
| 1029 | Lasagna, vegetarian, homemade | Mixed Dishes | 38.00 mcg | 10% |
| 1030 | Snacks, oriental mix, rice-based | Snacks | 38.00 mcg | 10% |
| 1031 | Cookie, oatmeal (with raisins), commercial, less than 5g fat/serving | Baked Products | 38.00 mcg | 10% |
| 1032 | Corn, sweet, yellow, frozen, kernels cut off the cob, microwaved | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1033 | Belgium endive (chicory, witloof), raw | Vegetables and Vegetable Products | 37.00 mcg | 9% |
| 1034 | Babyfood, vegetables, jarred, peas, all stages | Babyfoods | 37.00 mcg | 9% |
| 1035 | Cereal, ready to eat, Cap'n Crunch, Quaker | Breakfast cereals | 37.00 mcg | 9% |
| 1036 | Papaya, raw | Fruits and fruit juices | 37.00 mcg | 9% |
| 1037 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and fruit juices | 37.00 mcg | 9% |
| 1038 | Snacks, sweet potato chips, unsalted | Snacks | 37.00 mcg | 9% |
| 1039 | Cress, garden, boiled, drained | Vegetables and Vegetable Products | 37.00 mcg | 9% |
| 1040 | Cress, garden, boiled, drained, with salt | Vegetables and Vegetable Products | 37.00 mcg | 9% |
| 1041 | Fast foods, entree, salad, vegetable, no dressing | Fast Foods | 37.00 mcg | 9% |
| 1042 | Potato, french-fried, frozen, shoestring, unprepared | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1043 | Corn, sweet, yellow, frozen, kernels cut off the cob, unprepared | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1044 | Pumpkin leaves, raw | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1045 | Candies, bars, 5th Avenue | Sweets | 36.00 mcg | 9% |
| 1046 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1047 | Celery, raw | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1048 | Peas and carrots, frozen, unprepared | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1049 | Corn, sweet, white, frozen, kernels off cob, unprepared | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1050 | Cake mix, marble, pudding-type, dry, unprepared | Baked Products | 36.00 mcg | 9% |
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