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 1101–1150 of 2,541 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1101 | Beans, snap (Italian, green or yellow), boiled, drained | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1102 | Celery, boiled, drained | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1103 | Cereal, ready to eat, Puffed Rice, unsweenened, Quaker | Breakfast cereals | 33.00 mcg | 8% |
| 1104 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 33.00 mcg | 8% |
| 1105 | Onion rings, breaded, par fried, frozen, heated in oven | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1106 | Nuts, ginkgo nuts, canned | Nuts and Seeds | 33.00 mcg | 8% |
| 1107 | Fast foods, dessert, burrito with fruit (apple or cherry) | Fast Foods | 33.00 mcg | 8% |
| 1108 | Cookie, oatmeal, homemade, without raisins | Baked Products | 33.00 mcg | 8% |
| 1109 | Cookie, chocolate chip, homemade, made with margarine | Baked Products | 33.00 mcg | 8% |
| 1110 | Succotash, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1111 | Succotash, boiled, drained, with salt | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1112 | Blueberry, wild, raw | Fruits and fruit juices | 33.00 mcg | 8% |
| 1113 | Turnip greens and turnips, frozen, boiled, drained | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1114 | Broadbeans (fava beans), canned, solids and liquid | Legumes and Legume Products | 33.00 mcg | 8% |
| 1115 | Potato, french-fried, frozen, shoestring, heated in oven | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1116 | Grains, oat flour, whole-grain | Cereals, Grains and Pasta | 32.00 mcg | 8% |
| 1117 | Succotash, canned with whole kernel corn, solids and liquid | Vegetables and Vegetable Products | 32.00 mcg | 8% |
| 1118 | Cake, white, homemade, with coconut icing (frosting) | Baked Products | 32.00 mcg | 8% |
| 1119 | Potato, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 32.00 mcg | 8% |
| 1120 | Beans, lima (fordhook), frozen, unprepared | Vegetables and Vegetable Products | 32.00 mcg | 8% |
| 1121 | Cookie, raisin, soft-type | Baked Products | 32.00 mcg | 8% |
| 1122 | Sweets, cocoa, powder, unsweetened, dutch process | Sweets | 32.00 mcg | 8% |
| 1123 | Sweets, cocoa, powder, unsweetened | Sweets | 32.00 mcg | 8% |
| 1124 | Soup, consomme, dehydrated | Soups, Sauces and Gravies | 32.00 mcg | 8% |
| 1125 | Grains, oat flour, partially debranned | Cereals, Grains and Pasta | 32.00 mcg | 8% |
| 1126 | Vegetables, asian mix, frozen, boiled, drained (broccoli, green beans, mini corn, snow peas, red pepper) | Vegetables and Vegetable Products | 32.00 mcg | 8% |
| 1127 | Nuts, almonds, honey roasted, unblanched | Nuts and Seeds | 32.00 mcg | 8% |
| 1128 | Corn, sweet, white, frozen, kernels off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mcg | 8% |
| 1129 | Peas, green, canned, drained solids | Vegetables and Vegetable Products | 31.00 mcg | 8% |
| 1130 | Gravy, mushroom, dehydrated | Soups, Sauces and Gravies | 31.00 mcg | 8% |
| 1131 | Snacks, popcorn, air-popped | Snacks | 31.00 mcg | 8% |
| 1132 | Nuts, walnuts, black, dried | Nuts and Seeds | 31.00 mcg | 8% |
| 1133 | Seeds, sesame flour, high-fat | Nuts and Seeds | 31.00 mcg | 8% |
| 1134 | Gravy, onion, dehydrated | Soups, Sauces and Gravies | 31.00 mcg | 8% |
| 1135 | Mangosteen, canned, syrup pack | Fruits and fruit juices | 31.00 mcg | 8% |
| 1136 | Gravy, unspecified, dehydrated | Soups, Sauces and Gravies | 31.00 mcg | 8% |
| 1137 | Corn, sweet, frozen, kernels on the cob, boiled, drained | Vegetables and Vegetable Products | 31.00 mcg | 8% |
| 1138 | Corn, sweet, white, frozen, kernels off cob, boiled, drained | Vegetables and Vegetable Products | 31.00 mcg | 8% |
| 1139 | Cabbage, boiled, drained | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1140 | Cookie, oatmeal, homemade, with raisins | Baked Products | 30.00 mcg | 8% |
| 1141 | Drink, orange, with pulp, vitamin C added, frozen concentrate | Beverages | 30.00 mcg | 8% |
| 1142 | Beets, canned, drained solids | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1143 | Drumstick (horseradish-tree), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1144 | Babyfood, fruit, jarred, banana, all stages | Babyfoods | 30.00 mcg | 8% |
| 1145 | Orange peel, raw | Fruits and fruit juices | 30.00 mcg | 8% |
| 1146 | Drumstick (horseradish-tree), pods, boiled, drained | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1147 | Orange, all commercial varieties, raw | Fruits and fruit juices | 30.00 mcg | 8% |
| 1148 | Tomato, yellow, raw | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1149 | Grains, buckwheat | Cereals, Grains and Pasta | 30.00 mcg | 8% |
| 1150 | Grains, cornmeal (yellow), degermed | Cereals, Grains and Pasta | 30.00 mcg | 8% |
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