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 1651–1700 of 3,065 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1651 | Chili with beans, canned | Legumes and Legume Products | 23.00 mcg | 6% |
| 1652 | Beans, kidney, red, mature seeds, canned, solids and liquids | Legumes and Legume Products | 23.00 mcg | 6% |
| 1653 | Pie, mince, prepared from recipe | Baked Products | 23.00 mcg | 6% |
| 1654 | Cherimoya, raw | Fruits and Fruit Juices | 23.00 mcg | 6% |
| 1655 | Sauce, hoisin, ready-to-serve | Soups, Sauces, and Gravies | 23.00 mcg | 6% |
| 1656 | Pie, blueberry, prepared from recipe | Baked Products | 23.00 mcg | 6% |
| 1657 | Cookies, marshmallow, chocolate-coated (includes marshmallow pies) | Baked Products | 23.00 mcg | 6% |
| 1658 | Capers, canned | Spices and Herbs | 23.00 mcg | 6% |
| 1659 | Nuts, coconut cream, raw (liquid expressed from grated meat) | Nut and Seed Products | 23.00 mcg | 6% |
| 1660 | Peppers, hot chili, green, raw | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1661 | Barley, pearled, raw | Cereal Grains and Pasta | 23.00 mcg | 6% |
| 1662 | Snacks, popcorn, air-popped (Unsalted) | Snacks | 23.00 mcg | 6% |
| 1663 | Squash, summer, crookneck and straightneck, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1664 | Peppers, hot chili, red, raw | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1665 | Yam, raw | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1666 | Potato puffs, frozen, oven-heated | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1667 | Onions, sweet, raw | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1668 | Corn, sweet, yellow, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1669 | Chicory roots, raw | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1670 | Burdock root, raw | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1671 | Beans, snap, green, frozen, cooked, boiled, drained without salt | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1672 | Restaurant, family style, hash browns | Restaurant Foods | 23.00 mcg | 6% |
| 1673 | Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 23.00 mcg | 6% |
| 1674 | Peppers, serrano, raw | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1675 | Tomatoes, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1676 | Beans, snap, yellow, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1677 | Beans, snap, yellow, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1678 | Beans, snap, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1679 | Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1680 | DENNY'S, hash browns | Restaurant Foods | 23.00 mcg | 6% |
| 1681 | Rye flour, light | Cereal Grains and Pasta | 23.00 mcg | 6% |
| 1682 | Drumstick leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1683 | Corn, sweet, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1684 | Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1685 | Drumstick leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1686 | Feijoa, raw | Fruits and Fruit Juices | 23.00 mcg | 6% |
| 1687 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1688 | Snacks, granola bars, hard, plain | Snacks | 23.00 mcg | 6% |
| 1689 | Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) | Baked Products | 22.00 mcg | 6% |
| 1690 | Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 22.00 mcg | 6% |
| 1691 | Cake, yellow, commercially prepared, with chocolate frosting, in-store bakery | Baked Products | 22.00 mcg | 6% |
| 1692 | Tofu, hard, prepared with nigari | Legumes and Legume Products | 22.00 mcg | 6% |
| 1693 | Beverages, OCEAN SPRAY, Cran Cherry | Beverages | 22.00 mcg | 6% |
| 1694 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry | Breakfast Cereals | 22.00 mcg | 6% |
| 1695 | Rice crackers | Snacks | 22.00 mcg | 6% |
| 1696 | Tortilla chips, yellow, plain, salted | Snacks | 22.00 mcg | 6% |
| 1697 | Soup, minestrone, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 22.00 mcg | 6% |
| 1698 | Babyfood, cereal, oatmeal, with applesauce and bananas, junior, fortified | Baby Foods | 22.00 mcg | 6% |
| 1699 | Babyfood, cereal, oatmeal, with applesauce and bananas, strained | Baby Foods | 22.00 mcg | 6% |
| 1700 | Sauce, hot chile, sriracha | Soups, Sauces, and Gravies | 22.00 mcg | 6% |
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