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 1551–1600 of 2,541 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1551 | Cake, chocolate, pudding-type, dry mix, prepared, with chocolate icing (frosting) | Baked Products | 18.00 mcg | 4% |
| 1552 | Snacks, SUNCHIPS, French Onion flavour | Snacks | 18.00 mcg | 4% |
| 1553 | Salad, Greek, homemade | Mixed Dishes | 18.00 mcg | 4% |
| 1554 | Bread, whole grain (whole-wheat), with added fibre, commercial | Baked Products | 18.00 mcg | 4% |
| 1555 | Bread, sprouted wheat with added calcium and vitamin D, commercial | Baked Products | 18.00 mcg | 4% |
| 1556 | Spices, pepper, black | Spices and Herbs | 17.00 mcg | 4% |
| 1557 | Soup, cauliflower, dehydrated | Soups, Sauces and Gravies | 17.00 mcg | 4% |
| 1558 | Cereal, ready to eat, Shredded Wheat, Post | Breakfast cereals | 17.00 mcg | 4% |
| 1559 | Cereal, ready to eat, Harvest Crunch: Raisins with almonds, low fat, Quaker | Breakfast cereals | 17.00 mcg | 4% |
| 1560 | Cereal, hot, oats, instant: cinnamon and spice, prepared, Quaker | Breakfast cereals | 17.00 mcg | 4% |
| 1561 | Kumquat, raw | Fruits and fruit juices | 17.00 mcg | 4% |
| 1562 | Orange, florida, raw | Fruits and fruit juices | 17.00 mcg | 4% |
| 1563 | Strawberry, frozen, unsweetened | Fruits and fruit juices | 17.00 mcg | 4% |
| 1564 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1565 | Onion, frozen, chopped, unprepared | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1566 | Radish, oriental (daikon), boiled, drained | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1567 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1568 | Mushroom, white, raw | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1569 | Potato, skin, raw | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1570 | Potato, skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1571 | Potato puff, frozen, unprepared | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1572 | Potato, french-fried, frozen, cottage cut, salt not added in processing, heated in oven | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1573 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1574 | Nuts, Japanese chestnuts, boiled and steamed | Nuts and Seeds | 17.00 mcg | 4% |
| 1575 | Cake, chocolate, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 17.00 mcg | 4% |
| 1576 | Cracker, matzo, plain | Baked Products | 17.00 mcg | 4% |
| 1577 | Snacks, tortilla chips, ranch | Snacks | 17.00 mcg | 4% |
| 1578 | Snacks, popcorn, oil-popped, white popcorn, with salt | Snacks | 17.00 mcg | 4% |
| 1579 | Yautia (tannier), raw | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1580 | Tofu, regular; soft or firm, prepared with magnesium chloride (nigari) | Legumes and Legume Products | 17.00 mcg | 4% |
| 1581 | Cereal, hot, oats, instant: Wild Berry Medley, prepared, Quaker | Breakfast cereals | 17.00 mcg | 4% |
| 1582 | Orange-strawberry-banana juice | Fruits and fruit juices | 17.00 mcg | 4% |
| 1583 | Snacks, popcorn, oil-popped, unsalted | Snacks | 17.00 mcg | 4% |
| 1584 | Snacks, popcorn, microwave, low fat and sodium | Snacks | 17.00 mcg | 4% |
| 1585 | Salmonberry, raw | Fruits and fruit juices | 17.00 mcg | 4% |
| 1586 | Potato, french-fried, frozen, partially fried, cottage cut, heated in oven, with salt | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1587 | Potato, skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1588 | Radish, oriental (daikon), boiled, drained, with salt | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1589 | Restaurant, Chinese, noodles, crunchy | Cereals, Grains and Pasta | 17.00 mcg | 4% |
| 1590 | Stir fry with tofu | Mixed Dishes | 17.00 mcg | 4% |
| 1591 | Sauce, cocktail, ready-to-serve | Soups, Sauces and Gravies | 17.00 mcg | 4% |
| 1592 | Bread, whole grain (whole-wheat), with added fibre, commercial, toasted | Baked Products | 17.00 mcg | 4% |
| 1593 | Bread, sprouted wheat with added calcium and vitamin D, commercial, toasted | Baked Products | 17.00 mcg | 4% |
| 1594 | Soup, pea, green or split, dehydrated, water added | Soups, Sauces and Gravies | 16.00 mcg | 4% |
| 1595 | Tangerine (mandarin), raw | Fruits and fruit juices | 16.00 mcg | 4% |
| 1596 | Beans, lima, canned, solids and liquid | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1597 | Collards, boiled, drained | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1598 | Kohlrabi, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1599 | Onion, Welsh, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1600 | Pepper, sweet, green, canned, solids and liquid | Vegetables and Vegetable Products | 16.00 mcg | 4% |
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