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 3,065 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1501 | Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 28.00 mcg | 7% |
| 1502 | Mushrooms, portabella, raw | Vegetables and Vegetable Products | 28.00 mcg | 7% |
| 1503 | Wheat flour, whole-grain, soft wheat | Cereal Grains and Pasta | 28.00 mcg | 7% |
| 1504 | Seeds, lotus seeds, raw | Nut and Seed Products | 28.00 mcg | 7% |
| 1505 | Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 28.00 mcg | 7% |
| 1506 | Beans, snap, green, canned, no salt added, drained solids | Vegetables and Vegetable Products | 28.00 mcg | 7% |
| 1507 | Radishes, oriental, raw | Vegetables and Vegetable Products | 28.00 mcg | 7% |
| 1508 | Plantains, green, raw | Fruits and Fruit Juices | 28.00 mcg | 7% |
| 1509 | Raspberries, frozen, red, unsweetened | Fruits and Fruit Juices | 28.00 mcg | 7% |
| 1510 | Strawberries, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 28.00 mcg | 7% |
| 1511 | Baking chocolate, unsweetened, squares | Sweets | 28.00 mcg | 7% |
| 1512 | Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A | Beverages | 27.00 mcg | 7% |
| 1513 | Pie, apple, commercially prepared, enriched flour | Baked Products | 27.00 mcg | 7% |
| 1514 | Cookies, oatmeal, refrigerated dough, baked | Baked Products | 27.00 mcg | 7% |
| 1515 | Cake, yellow, commercially prepared, with vanilla frosting | Baked Products | 27.00 mcg | 7% |
| 1516 | Tofu, fried, prepared with calcium sulfate | Legumes and Legume Products | 27.00 mcg | 7% |
| 1517 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry | Breakfast Cereals | 27.00 mcg | 7% |
| 1518 | Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt | Breakfast Cereals | 27.00 mcg | 7% |
| 1519 | Pie, cherry, prepared from recipe | Baked Products | 27.00 mcg | 7% |
| 1520 | Pie, cherry, commercially prepared | Baked Products | 27.00 mcg | 7% |
| 1521 | Pie, blueberry, commercially prepared | Baked Products | 27.00 mcg | 7% |
| 1522 | Cookies, chocolate chip, commercially prepared, soft-type | Baked Products | 27.00 mcg | 7% |
| 1523 | Cake, chocolate, prepared from recipe without frosting | Baked Products | 27.00 mcg | 7% |
| 1524 | Tofu, fried | Legumes and Legume Products | 27.00 mcg | 7% |
| 1525 | Blackberries, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 27.00 mcg | 7% |
| 1526 | Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt | Breakfast Cereals | 27.00 mcg | 7% |
| 1527 | Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt | Breakfast Cereals | 27.00 mcg | 7% |
| 1528 | Sauce, pesto, ready-to-serve, shelf stable | Soups, Sauces, and Gravies | 27.00 mcg | 7% |
| 1529 | Bulgur, dry | Cereal Grains and Pasta | 27.00 mcg | 7% |
| 1530 | Beets, pickled, canned, solids and liquids | Vegetables and Vegetable Products | 27.00 mcg | 7% |
| 1531 | Potatoes, red, flesh and skin, baked | Vegetables and Vegetable Products | 27.00 mcg | 7% |
| 1532 | Nuts, almonds, oil roasted, without salt added | Nut and Seed Products | 27.00 mcg | 7% |
| 1533 | Peas and onions, canned, solids and liquids | Vegetables and Vegetable Products | 27.00 mcg | 7% |
| 1534 | Cassava, raw | Vegetables and Vegetable Products | 27.00 mcg | 7% |
| 1535 | OLIVE GARDEN, spaghetti with pomodoro sauce | Restaurant Foods | 27.00 mcg | 7% |
| 1536 | Snacks, potato chips, reduced fat | Snacks | 27.00 mcg | 7% |
| 1537 | Candies, MARS SNACKFOOD US, SNICKERS Bar | Sweets | 27.00 mcg | 7% |
| 1538 | Nuts, almonds, oil roasted, with salt added | Nut and Seed Products | 27.00 mcg | 7% |
| 1539 | Fennel, bulb, raw | Vegetables and Vegetable Products | 27.00 mcg | 7% |
| 1540 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 27.00 mcg | 7% |
| 1541 | Dandelion greens, raw | Vegetables and Vegetable Products | 27.00 mcg | 7% |
| 1542 | Nuts, almonds, oil roasted, lightly salted | Nut and Seed Products | 27.00 mcg | 7% |
| 1543 | Peppers, jalapeno, raw | Vegetables and Vegetable Products | 27.00 mcg | 7% |
| 1544 | Carrots, baby, raw | Vegetables and Vegetable Products | 27.00 mcg | 7% |
| 1545 | Snacks, potato chips, made from dried potatoes, reduced fat | Snacks | 27.00 mcg | 7% |
| 1546 | Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium | Legumes and Legume Products | 26.00 mcg | 6% |
| 1547 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 26.00 mcg | 6% |
| 1548 | Cake, snack cakes, creme-filled, chocolate with frosting | Baked Products | 26.00 mcg | 6% |
| 1549 | Refried beans, canned, traditional, reduced sodium | Legumes and Legume Products | 26.00 mcg | 6% |
| 1550 | Sausage, meatless | Legumes and Legume Products | 26.00 mcg | 6% |
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