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 1701–1750 of 3,065 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1701 | Babyfood, fruit, banana and strawberry, junior | Baby Foods | 22.00 mcg | 6% |
| 1702 | Amaranth grain, cooked | Cereal Grains and Pasta | 22.00 mcg | 6% |
| 1703 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 22.00 mcg | 6% |
| 1704 | Nuts, brazilnuts, dried, unblanched | Nut and Seed Products | 22.00 mcg | 6% |
| 1705 | Sweet potato, frozen, cooked, baked, with salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1706 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1707 | Candies, coconut bar, not chocolate covered | Sweets | 22.00 mcg | 6% |
| 1708 | Nuts, pecans | Nut and Seed Products | 22.00 mcg | 6% |
| 1709 | Potatoes, baked, skin only, with salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1710 | Tomato products, canned, sauce, with onions | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1711 | Potatoes, baked, skin, without salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1712 | Cardoon, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1713 | Celery, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1714 | Cardoon, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1715 | Taro, raw | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1716 | Sweet potato, frozen, cooked, baked, without salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1717 | Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1718 | Potatoes, frozen, french fried, par fried, extruded, unprepared | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1719 | Eggplant, raw | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1720 | Plantains, yellow, raw | Fruits and Fruit Juices | 22.00 mcg | 6% |
| 1721 | Soybean, curd cheese | Legumes and Legume Products | 22.00 mcg | 6% |
| 1722 | Snacks, sesame sticks, wheat-based, salted | Snacks | 22.00 mcg | 6% |
| 1723 | Squash, Indian, raw (Navajo) | American Indian/Alaska Native Foods | 22.00 mcg | 6% |
| 1724 | Beans, pinto, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 21.00 mcg | 5% |
| 1725 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, liquid concentrate, with ARA and DHA | Baby Foods | 21.00 mcg | 5% |
| 1726 | Snacks, brown rice chips | Snacks | 21.00 mcg | 5% |
| 1727 | Pie, pumpkin, prepared from recipe | Baked Products | 21.00 mcg | 5% |
| 1728 | Tempeh, cooked | Legumes and Legume Products | 21.00 mcg | 5% |
| 1729 | Chili con carne with beans, canned entree | Meals, Entrees, and Side Dishes | 21.00 mcg | 5% |
| 1730 | Dip, FRITO'S, bean, original flavor | Soups, Sauces, and Gravies | 21.00 mcg | 5% |
| 1731 | Dip, bean, original flavor | Soups, Sauces, and Gravies | 21.00 mcg | 5% |
| 1732 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces, and Gravies | 21.00 mcg | 5% |
| 1733 | Babyfood, fruit, peaches, junior | Baby Foods | 21.00 mcg | 5% |
| 1734 | Babyfood, fruit, peaches, strained | Baby Foods | 21.00 mcg | 5% |
| 1735 | Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, liquid concentrate | Baby Foods | 21.00 mcg | 5% |
| 1736 | Squash, summer, scallop, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1737 | Vegetable juice cocktail, low sodium, canned | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1738 | Poi | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1739 | Onions, frozen, whole, unprepared | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1740 | Snacks, rice cakes, brown rice, buckwheat, unsalted | Snacks | 21.00 mcg | 5% |
| 1741 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 21.00 mcg | 5% |
| 1742 | Mushrooms, shiitake, cooked, with salt | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1743 | Vegetable juice cocktail, canned | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1744 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1745 | Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow | Snacks | 21.00 mcg | 5% |
| 1746 | Mushrooms, maitake, raw | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1747 | Sweet potato, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1748 | Squash, summer, scallop, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1749 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 21.00 mcg | 5% |
| 1750 | Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 21.00 mcg | 5% |
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