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 1401–1450 of 2,541 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1401 | Candies, bars, Chunky | Sweets | 22.00 mcg | 6% |
| 1402 | Snacks, sesame sticks, wheat-based, salted | Snacks | 22.00 mcg | 6% |
| 1403 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 22.00 mcg | 6% |
| 1404 | Grains, rye flour, light | Cereals, Grains and Pasta | 22.00 mcg | 6% |
| 1405 | Soybean, curd cheese | Legumes and Legume Products | 22.00 mcg | 6% |
| 1406 | Cardoon, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1407 | Potato, skin, baked, with salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1408 | Sweet potato, frozen, baked, with salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1409 | Grains, amaranth, cooked | Cereals, Grains and Pasta | 22.00 mcg | 6% |
| 1410 | Snacks, tortilla chips, plain, yellow corn | Snacks | 22.00 mcg | 6% |
| 1411 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, prepared, Quaker | Breakfast cereals | 22.00 mcg | 6% |
| 1412 | Cereal, hot, oats, instant: Weight Control, Cinnamon, prepared, Quaker | Breakfast cereals | 22.00 mcg | 6% |
| 1413 | Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial | Baked Products | 22.00 mcg | 6% |
| 1414 | Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted | Baked Products | 22.00 mcg | 6% |
| 1415 | Granola bar, chewy, high fibre, oats and chocolate | Baked Products | 22.00 mcg | 6% |
| 1416 | Jujube (chinese date), dried | Fruits and fruit juices | 21.00 mcg | 5% |
| 1417 | Melon, cantaloupe, raw | Fruits and fruit juices | 21.00 mcg | 5% |
| 1418 | Raspberry, raw | Fruits and fruit juices | 21.00 mcg | 5% |
| 1419 | Beans, lima (fordhook), frozen, boiled, drained | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1420 | Mushroom, shiitake, cooked | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1421 | Onion, frozen, whole, unprepared | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1422 | Poi | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1423 | Squash, summer, scallop, boiled, drained | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1424 | Sweet potato, frozen, unprepared | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1425 | Rutabaga (swede), raw | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1426 | Vegetable juice cocktail, canned | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1427 | Pie, pumpkin, homemade | Baked Products | 21.00 mcg | 5% |
| 1428 | Snacks, rice cakes, brown rice, plain | Snacks | 21.00 mcg | 5% |
| 1429 | Snacks, rice cakes, brown rice, buckwheat | Snacks | 21.00 mcg | 5% |
| 1430 | Snacks, tortilla chips, taco | Snacks | 21.00 mcg | 5% |
| 1431 | Candies, bars / chips, carob | Sweets | 21.00 mcg | 5% |
| 1432 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 21.00 mcg | 5% |
| 1433 | Snacks, rice cakes, brown rice, buckwheat, unsalted | Snacks | 21.00 mcg | 5% |
| 1434 | Chili con carne with beans, canned | Mixed Dishes | 21.00 mcg | 5% |
| 1435 | Soybean, fermented products, Tempeh (tempe), cooked | Legumes and Legume Products | 21.00 mcg | 5% |
| 1436 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces and Gravies | 21.00 mcg | 5% |
| 1437 | Snacks, rice cakes, crackers (include mini rice cakes) | Baked Products | 21.00 mcg | 5% |
| 1438 | Juice, tomato and vegetable, low sodium | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1439 | Mushroom, Maitake, raw | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1440 | Beans, lima (fordhook), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1441 | Squash, summer, scallop, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1442 | Granola bar, crunchy, fruit and/or nut | Baked Products | 21.00 mcg | 5% |
| 1443 | Salad, garden, with Italian dressing, homemade | Mixed Dishes | 21.00 mcg | 5% |
| 1444 | Beans, pinto, canned, drained and rinsed | Legumes and Legume Products | 21.00 mcg | 5% |
| 1445 | Vitamin water, lemon/orange flavours, sweetened | Beverages | 21.00 mcg | 5% |
| 1446 | Snacks, brown rice chips | Snacks | 21.00 mcg | 5% |
| 1447 | Vegetable juice cocktail, canned, low sodium | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1448 | Raspberry, frozen, unsweetened | Fruits and fruit juices | 21.00 mcg | 5% |
| 1449 | Orange juice, frozen concentrate, diluted, with added calcium and Vitamin D | Fruits and fruit juices | 21.00 mcg | 5% |
| 1450 | Spices, turmeric, ground | Spices and Herbs | 20.00 mcg | 5% |
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