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 1351–1400 of 2,541 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1351 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 24.00 mcg | 6% |
| 1352 | Beans, pinto, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 24.00 mcg | 6% |
| 1353 | Cereal, ready to eat, Harvest Crunch: Raisins and almonds, Quaker | Breakfast cereals | 23.00 mcg | 6% |
| 1354 | Feijoa, raw | Fruits and fruit juices | 23.00 mcg | 6% |
| 1355 | Beans, snap (Italian, green or yellow), frozen, boiled, drained | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1356 | Burdock root, raw | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1357 | Chicory roots (cichorium intybus), raw | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1358 | Corn, sweet, yellow, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1359 | Drumstick (horseradish-tree), leaves, boiled, drained | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1360 | Squash, summer, crookneck, boiled, drained | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1361 | Yam, raw | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1362 | Pepper, hot chili, red or green, raw | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1363 | Beans, snap (Italian, green or yellow), frozen, boiled, with salt | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1364 | Beans, snap, yellow, frozen, boiled, with salt | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1365 | Tomato, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1366 | Potato puff, frozen, prepared | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1367 | Potato, french-fried, frozen, all types, salt added in processing, home-prepared, heated in oven | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1368 | Nuts, coconut cream (liquid from grated meat), raw | Nuts and Seeds | 23.00 mcg | 6% |
| 1369 | Beans, kidney, dark red, canned, solids and liquid | Legumes and Legume Products | 23.00 mcg | 6% |
| 1370 | Beans, hyacinth, raw | Legumes and Legume Products | 23.00 mcg | 6% |
| 1371 | Chili with beans, canned | Legumes and Legume Products | 23.00 mcg | 6% |
| 1372 | Cookie, marshmallow (includes pies), chocolate-coated | Baked Products | 23.00 mcg | 6% |
| 1373 | Pie, blueberry, homemade, 2 crust | Baked Products | 23.00 mcg | 6% |
| 1374 | Pie, mincemeat, homemade, 2 crust | Baked Products | 23.00 mcg | 6% |
| 1375 | Bread, whole wheat, commercial, toasted | Baked Products | 23.00 mcg | 6% |
| 1376 | Snacks, popcorn, air-popped, white popcorn | Snacks | 23.00 mcg | 6% |
| 1377 | Grains, barley, pearled, dry | Cereals, Grains and Pasta | 23.00 mcg | 6% |
| 1378 | Sauce, hoisin, ready-to-serve | Soups, Sauces and Gravies | 23.00 mcg | 6% |
| 1379 | Pepper, serrano, raw | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1380 | Capers, canned | Spices and Herbs | 23.00 mcg | 6% |
| 1381 | Onion, sweet, raw | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1382 | Drumstick (horseradish-tree), leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1383 | Granola bar, chewy, fruit and/or nut | Baked Products | 23.00 mcg | 6% |
| 1384 | Beans, kidney, red, canned, drained and rinsed | Legumes and Legume Products | 23.00 mcg | 6% |
| 1385 | Seaweed, Canadian cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1386 | Bread, whole grain (whole-wheat), +seeds and bran, commercial | Baked Products | 23.00 mcg | 6% |
| 1387 | Bread, whole grain (whole-wheat), commercial, toasted | Baked Products | 23.00 mcg | 6% |
| 1388 | Plantain, raw | Fruits and fruit juices | 22.00 mcg | 6% |
| 1389 | Cardoon, boiled, drained | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1390 | Eggplant (aubergine, brinjal), raw | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1391 | Potato, french-fried, frozen, extruded, unprepared | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1392 | Sweet potato, frozen, baked | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1393 | Taro, raw | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1394 | Tomato products, canned, sauce, with onions | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1395 | Potato, skin, baked | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1396 | Potato, french-fried, frozen, extruded, heated in oven | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1397 | Celery, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1398 | Nuts, brazilnuts, dried, unblanched | Nuts and Seeds | 22.00 mcg | 6% |
| 1399 | Nuts, pecans, dried | Nuts and Seeds | 22.00 mcg | 6% |
| 1400 | Cake, yellow, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 22.00 mcg | 6% |
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