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 1201–1250 of 3,065 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1201 | Infant formula, MEAD JOHNSON, Enfamil Premature 30 Calories, ready to feed, with ARA and DHA | Baby Foods | 39.00 mcg | 10% |
| 1202 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry | Breakfast Cereals | 39.00 mcg | 10% |
| 1203 | Turnip greens, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 39.00 mcg | 10% |
| 1204 | TACO BELL, BURRITO SUPREME with steak | Fast Foods | 39.00 mcg | 10% |
| 1205 | Turnip greens, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 39.00 mcg | 10% |
| 1206 | Oranges, raw, California, valencias | Fruits and Fruit Juices | 39.00 mcg | 10% |
| 1207 | Corn, sweet, white, canned, whole kernel, drained solids | Vegetables and Vegetable Products | 39.00 mcg | 10% |
| 1208 | Corn, sweet, yellow, canned, whole kernel, drained solids | Vegetables and Vegetable Products | 39.00 mcg | 10% |
| 1209 | Babyfood, juice, orange-carrot | Baby Foods | 39.00 mcg | 10% |
| 1210 | Hearts of palm, canned | Vegetables and Vegetable Products | 39.00 mcg | 10% |
| 1211 | Snacks, corn-based, extruded, chips, barbecue-flavor | Snacks | 39.00 mcg | 10% |
| 1212 | Pancakes, plain, prepared from recipe | Baked Products | 38.00 mcg | 10% |
| 1213 | Crackers, wheat, regular | Baked Products | 38.00 mcg | 10% |
| 1214 | Cake, snack cakes, creme-filled, sponge | Baked Products | 38.00 mcg | 10% |
| 1215 | Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry | Breakfast Cereals | 38.00 mcg | 10% |
| 1216 | Infant formula, PBM PRODUCTS, store brand, soy, powder | Baby Foods | 38.00 mcg | 10% |
| 1217 | Beverages, NESTLE, Boost plus, nutritional drink, ready-to-drink | Beverages | 38.00 mcg | 10% |
| 1218 | Cake, white, prepared from recipe without frosting | Baked Products | 38.00 mcg | 10% |
| 1219 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 38.00 mcg | 10% |
| 1220 | Cookies, oatmeal sandwich, with creme filling | Baked Products | 38.00 mcg | 10% |
| 1221 | Cocoa, dry powder, hi-fat or breakfast, processed with alkali | Sweets | 38.00 mcg | 10% |
| 1222 | Potatoes, white, flesh and skin, baked | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1223 | Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1224 | Nuts, chestnuts, european, boiled and steamed | Nut and Seed Products | 38.00 mcg | 10% |
| 1225 | Barley malt flour | Cereal Grains and Pasta | 38.00 mcg | 10% |
| 1226 | Wheat, sprouted | Cereal Grains and Pasta | 38.00 mcg | 10% |
| 1227 | Wheat, hard white | Cereal Grains and Pasta | 38.00 mcg | 10% |
| 1228 | Corn, sweet, white, canned, whole kernel, no salt added, solids and liquids | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1229 | Corn, sweet, yellow, canned, no salt added, solids and liquids (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1230 | Lettuce, green leaf, raw | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1231 | Corn, yellow, whole kernel, frozen, microwaved | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1232 | Pomegranates, raw | Fruits and Fruit Juices | 38.00 mcg | 10% |
| 1233 | Wheat, hard red winter | Cereal Grains and Pasta | 38.00 mcg | 10% |
| 1234 | Rye grain | Cereal Grains and Pasta | 38.00 mcg | 10% |
| 1235 | Candies, MR. GOODBAR Chocolate Bar | Sweets | 38.00 mcg | 10% |
| 1236 | Mushrooms, straw, canned, drained solids | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1237 | Fungi, Cloud ears, dried | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1238 | Mushrooms, oyster, raw | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1239 | Corn, sweet, white, canned, whole kernel, regular pack, solids and liquids | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1240 | Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1241 | Snacks, oriental mix, rice-based | Snacks | 38.00 mcg | 10% |
| 1242 | Pancakes, plain, dry mix, complete, prepared | Baked Products | 37.00 mcg | 9% |
| 1243 | Bread, stuffing, dry mix, prepared | Baked Products | 37.00 mcg | 9% |
| 1244 | Beverages, malted drink mix, chocolate, powder | Beverages | 37.00 mcg | 9% |
| 1245 | Snacks, sweet potato chips, unsalted | Snacks | 37.00 mcg | 9% |
| 1246 | Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch | Breakfast Cereals | 37.00 mcg | 9% |
| 1247 | English muffins, plain, unenriched, without calcium propionate (includes sourdough) | Baked Products | 37.00 mcg | 9% |
| 1248 | English muffins, plain, unenriched, with calcium propionate (includes sourdough) | Baked Products | 37.00 mcg | 9% |
| 1249 | TACO BELL, Soft Taco with steak | Fast Foods | 37.00 mcg | 9% |
| 1250 | Chicory, witloof, raw | Vegetables and Vegetable Products | 37.00 mcg | 9% |
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