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 1501–1550 of 2,541 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1501 | Snacks, corn cakes | Snacks | 19.00 mcg | 5% |
| 1502 | Snacks, corn cakes, very low sodium | Snacks | 19.00 mcg | 5% |
| 1503 | Grains, corn, yellow, field, dry | Cereals, Grains and Pasta | 19.00 mcg | 5% |
| 1504 | Grains, rye flour, medium | Cereals, Grains and Pasta | 19.00 mcg | 5% |
| 1505 | Grains, barley, dry | Cereals, Grains and Pasta | 19.00 mcg | 5% |
| 1506 | Grains, millet, cooked | Cereals, Grains and Pasta | 19.00 mcg | 5% |
| 1507 | Cereal, ready to eat, Apple Cinnamon Hoops, Barbara's Bakery | Breakfast cereals | 19.00 mcg | 5% |
| 1508 | Cereal, ready to eat, Honest O's, Barbara's Bakery | Breakfast cereals | 19.00 mcg | 5% |
| 1509 | Pineapple, raw, extra sweet variety | Fruits and fruit juices | 19.00 mcg | 5% |
| 1510 | Mushroom, portabella (portobello), grilled | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 1511 | Squash, winter, butternut, baked, with salt | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 1512 | Taro, cooked, with salt | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 1513 | Vegetables, mixed, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 1514 | Granola bar, chewy, sweet and salty | Baked Products | 19.00 mcg | 5% |
| 1515 | Poutine | Mixed Dishes | 19.00 mcg | 5% |
| 1516 | Soup, mushroom, dehydrated | Soups, Sauces and Gravies | 18.00 mcg | 4% |
| 1517 | Cereal, hot, oats, instant: raisins and spice, prepared, Quaker | Breakfast cereals | 18.00 mcg | 4% |
| 1518 | Cherimoya, raw | Fruits and fruit juices | 18.00 mcg | 4% |
| 1519 | Pineapple juice, canned, added vitamin C | Fruits and fruit juices | 18.00 mcg | 4% |
| 1520 | Pineapple, raw | Fruits and fruit juices | 18.00 mcg | 4% |
| 1521 | Beans, shellie, canned, solids and liquid | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 1522 | Beans, snap (Italian, green or yellow), canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 1523 | Cabbage, red, raw | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 1524 | Chayote, fruit, boiled, drained | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 1525 | Mushroom, boiled, drained | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 1526 | Peas and carrots, canned, solids and liquid | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 1527 | Vegetables, mixed, canned, solids and liquid | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 1528 | Soy sauce (made from soy), tamari | Legumes and Legume Products | 18.00 mcg | 4% |
| 1529 | Pie, fried, fruit (apple, blueberry, peach, strawberry) | Baked Products | 18.00 mcg | 4% |
| 1530 | Pie, fried, cherry | Baked Products | 18.00 mcg | 4% |
| 1531 | Pie, fried, lemon | Baked Products | 18.00 mcg | 4% |
| 1532 | Snacks, popcorn, cakes | Snacks | 18.00 mcg | 4% |
| 1533 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 18.00 mcg | 4% |
| 1534 | Candies, bars, Whatchamacallit | Sweets | 18.00 mcg | 4% |
| 1535 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 18.00 mcg | 4% |
| 1536 | Grains, bulgur, cooked | Cereals, Grains and Pasta | 18.00 mcg | 4% |
| 1537 | Pasta, spaghetti, unenriched, dry | Cereals, Grains and Pasta | 18.00 mcg | 4% |
| 1538 | Pasta, macaroni (elbow), unenriched, dry | Cereals, Grains and Pasta | 18.00 mcg | 4% |
| 1539 | Fast foods, entree, chili con carne | Fast Foods | 18.00 mcg | 4% |
| 1540 | Wasabi, root, (Japanese horseradish), raw | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 1541 | Plant-based beverage, soy, original and vanilla, unenriched | Beverages | 18.00 mcg | 4% |
| 1542 | Potato, white, flesh and skin, raw | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 1543 | Potato, red, flesh and skin, raw | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 1544 | Vegetables, mixed, canned, unsalted | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 1545 | Dessert, frozen, juice, orange | Sweets | 18.00 mcg | 4% |
| 1546 | Orange juice, chilled, includes from concentrate, fortified with added calcium and vitamin D | Fruits and fruit juices | 18.00 mcg | 4% |
| 1547 | Snacks, popcorn, microwave, lower in fat | Snacks | 18.00 mcg | 4% |
| 1548 | Grains, teff, cooked | Cereals, Grains and Pasta | 18.00 mcg | 4% |
| 1549 | Beans, snap (Italian, green or yellow), canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 1550 | Mushroom, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mcg | 4% |
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