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 3,065 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1401 | Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mcg | 8% |
| 1402 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mcg | 8% |
| 1403 | Mangosteen, canned, syrup pack | Fruits and Fruit Juices | 31.00 mcg | 8% |
| 1404 | Wheat flour, white (industrial), 11.5% protein, bleached, unenriched | Cereal Grains and Pasta | 31.00 mcg | 8% |
| 1405 | Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 31.00 mcg | 8% |
| 1406 | Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 31.00 mcg | 8% |
| 1407 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 31.00 mcg | 8% |
| 1408 | Kiwifruit, ZESPRI SunGold, raw | Fruits and Fruit Juices | 31.00 mcg | 8% |
| 1409 | Snacks, popcorn, air-popped | Snacks | 31.00 mcg | 8% |
| 1410 | Andrea's, Gluten Free Soft Dinner Roll | Baked Products | 31.00 mcg | 8% |
| 1411 | Beans, baked, canned, with franks | Legumes and Legume Products | 30.00 mcg | 8% |
| 1412 | Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping | Baked Products | 30.00 mcg | 8% |
| 1413 | Muffins, wheat bran, toaster-type with raisins, toasted | Baked Products | 30.00 mcg | 8% |
| 1414 | Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS | Breakfast Cereals | 30.00 mcg | 8% |
| 1415 | Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate. | Beverages | 30.00 mcg | 8% |
| 1416 | Rolls, dinner, whole-wheat | Baked Products | 30.00 mcg | 8% |
| 1417 | Cornmeal, degermed, unenriched, white | Cereal Grains and Pasta | 30.00 mcg | 8% |
| 1418 | Fast foods, potato, french fried in vegetable oil | Fast Foods | 30.00 mcg | 8% |
| 1419 | Seeds, sesame meal, partially defatted | Nut and Seed Products | 30.00 mcg | 8% |
| 1420 | Drumstick pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1421 | Broccoli, frozen, spears, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1422 | Buckwheat | Cereal Grains and Pasta | 30.00 mcg | 8% |
| 1423 | Sweetener, syrup, agave | Sweets | 30.00 mcg | 8% |
| 1424 | Tomatoes, yellow, raw | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1425 | Potatoes, mashed, dehydrated, granules with milk, dry form | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1426 | Peas, green, canned, drained solids, rinsed in tap water | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1427 | Onions, young green, tops only | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1428 | Cabbage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1429 | Beets, canned, drained solids | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1430 | Oranges, raw, with peel | Fruits and Fruit Juices | 30.00 mcg | 8% |
| 1431 | Snacks, granola bars, soft, uncoated, nut and raisin | Snacks | 30.00 mcg | 8% |
| 1432 | Squash, summer, scallop, raw | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1433 | Lambsquarters, raw | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1434 | Orange peel, raw | Fruits and Fruit Juices | 30.00 mcg | 8% |
| 1435 | Orange juice, raw (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 30.00 mcg | 8% |
| 1436 | Oranges, raw, all commercial varieties | Fruits and Fruit Juices | 30.00 mcg | 8% |
| 1437 | Cereals ready-to-eat, ALPEN | Breakfast Cereals | 30.00 mcg | 8% |
| 1438 | Cornmeal, degermed, unenriched, yellow | Cereal Grains and Pasta | 30.00 mcg | 8% |
| 1439 | Drumstick pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1440 | Cabbage, common, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1441 | Broccoli, frozen, spears, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1442 | Squash, summer, zucchini, italian style, canned | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1443 | Fruit juice smoothie, ODWALLA, strawberry banana | Fruits and Fruit Juices | 30.00 mcg | 8% |
| 1444 | Crackers, whole-wheat, reduced fat | Baked Products | 30.00 mcg | 8% |
| 1445 | Raspberries, puree, with seeds | Fruits and Fruit Juices | 30.00 mcg | 8% |
| 1446 | Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size | Breakfast Cereals | 30.00 mcg | 8% |
| 1447 | Pie, peach | Baked Products | 29.00 mcg | 7% |
| 1448 | Pancakes, whole-wheat, dry mix, incomplete, prepared | Baked Products | 29.00 mcg | 7% |
| 1449 | Cookies, brownies, prepared from recipe | Baked Products | 29.00 mcg | 7% |
| 1450 | Tofu, salted and fermented (fuyu), prepared with calcium sulfate | Legumes and Legume Products | 29.00 mcg | 7% |
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