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 1051–1100 of 2,541 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1051 | Peas and carrots, frozen, unprepared | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1052 | Celery, raw | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1053 | Corn, sweet, yellow, frozen, kernels cut off the cob, unprepared | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1054 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1055 | Candies, bars, 5th Avenue | Sweets | 36.00 mcg | 9% |
| 1056 | Pumpkin leaves, raw | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1057 | Durian, raw or frozen | Fruits and fruit juices | 36.00 mcg | 9% |
| 1058 | Pancake, blueberry, homemade | Baked Products | 36.00 mcg | 9% |
| 1059 | Cake, angel food, commercial | Baked Products | 35.00 mcg | 9% |
| 1060 | Cake, yellow (plus streusel), pudding-type, dry mix, prepared, with icing | Baked Products | 35.00 mcg | 9% |
| 1061 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1062 | Vegetables, broccoli and cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1063 | Winged beans (goa bean), green, boiled, drained | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1064 | Dumpling, plain | Baked Products | 35.00 mcg | 9% |
| 1065 | Peas, edible-podded (snow peas), frozen, boiled, drained | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1066 | Fast foods, mexican, taco salad with chili con carne | Fast Foods | 35.00 mcg | 9% |
| 1067 | Winged beans (goa bean), green, boiled, drained, with salt | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1068 | Avocado, raw, florida | Fruits and fruit juices | 35.00 mcg | 9% |
| 1069 | Snacks, plantain chips | Snacks | 35.00 mcg | 9% |
| 1070 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1071 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1072 | Cookie, oatmeal (with or without raisins), refrigerated dough | Baked Products | 35.00 mcg | 9% |
| 1073 | Bread, pita, whole-wheat | Baked Products | 35.00 mcg | 9% |
| 1074 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1075 | Cookie, brownie, regular, dry mix, unprepared | Baked Products | 35.00 mcg | 9% |
| 1076 | Potato, french-fried, frozen, unprepared | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1077 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained, with salt | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1078 | Peas, edible-podded (snow peas), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1079 | Cracker, matzo, whole-wheat | Baked Products | 35.00 mcg | 9% |
| 1080 | Cookie, fig bar | Baked Products | 35.00 mcg | 9% |
| 1081 | Corn with red or green peppers, canned, solids and liquid | Vegetables and Vegetable Products | 34.00 mcg | 8% |
| 1082 | Shallot, raw | Vegetables and Vegetable Products | 34.00 mcg | 8% |
| 1083 | Blackberry, frozen, unsweetened | Fruits and fruit juices | 34.00 mcg | 8% |
| 1084 | Nuts, pine nuts, pignolia, dried | Nuts and Seeds | 34.00 mcg | 8% |
| 1085 | Orange, california, navel, raw | Fruits and fruit juices | 34.00 mcg | 8% |
| 1086 | Kiwi fruit, gold, raw | Fruits and fruit juices | 34.00 mcg | 8% |
| 1087 | Beans, pinto, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 34.00 mcg | 8% |
| 1088 | Boysenberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 34.00 mcg | 8% |
| 1089 | Pie crust, cookie-type, graham cracker, homemade, chilled | Baked Products | 34.00 mcg | 8% |
| 1090 | Cake, yellow, homemade, without icing (frosting) | Baked Products | 34.00 mcg | 8% |
| 1091 | Beans, pinto, frozen, boiled, drained | Vegetables and Vegetable Products | 34.00 mcg | 8% |
| 1092 | Cookie, oatmeal (with or without raisins), commercial, soft-type | Baked Products | 34.00 mcg | 8% |
| 1093 | Beans, lima, raw | Vegetables and Vegetable Products | 34.00 mcg | 8% |
| 1094 | Fast foods, dessert, burrito with fruit (apple or cherry) | Fast Foods | 33.00 mcg | 8% |
| 1095 | Potato, french-fried, frozen, shoestring, heated in oven | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1096 | Broadbeans (fava beans), canned, solids and liquid | Legumes and Legume Products | 33.00 mcg | 8% |
| 1097 | Turnip greens and turnips, frozen, boiled, drained | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1098 | Blueberry, wild, raw | Fruits and fruit juices | 33.00 mcg | 8% |
| 1099 | Celery, boiled, drained | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1100 | Bread, banana, homemade, made with margarine | Baked Products | 33.00 mcg | 8% |
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