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 1951–2000 of 3,065 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Yam, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1952 | Waterchestnuts, chinese, (matai), raw | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1953 | Potatoes, hash brown, frozen, plain, prepared, pan fried in canola oil | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1954 | Potatoes, hash brown, home-prepared | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1955 | Onions, welsh, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1956 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1957 | Babyfood, peas and brown rice | Baby Foods | 16.00 mcg | 4% |
| 1958 | Babyfood, vegetable and brown rice, strained | Baby Foods | 16.00 mcg | 4% |
| 1959 | Snacks, granola bars, soft, uncoated, chocolate chip | Snacks | 16.00 mcg | 4% |
| 1960 | Desserts, apple crisp, prepared-from-recipe | Sweets | 16.00 mcg | 4% |
| 1961 | Nuts, pecans, dry roasted, with salt added | Nut and Seed Products | 16.00 mcg | 4% |
| 1962 | Mushrooms, white, microwaved | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1963 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1964 | Lima beans, immature seeds, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1965 | Lima beans, immature seeds, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1966 | Tangerines, (mandarin oranges), raw | Fruits and Fruit Juices | 16.00 mcg | 4% |
| 1967 | Cereals ready-to-eat, FAMILIA | Breakfast Cereals | 16.00 mcg | 4% |
| 1968 | CARRABBA'S ITALIAN GRILL, lasagne | Restaurant Foods | 16.00 mcg | 4% |
| 1969 | Rice flour, brown | Cereal Grains and Pasta | 16.00 mcg | 4% |
| 1970 | Tortilla chips, low fat, baked without fat | Snacks | 16.00 mcg | 4% |
| 1971 | Peppers, sweet, red, canned, solids and liquids | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1972 | Collards, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1973 | Squash, winter, hubbard, baked, without salt | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1974 | Squash, winter, hubbard, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1975 | Squash, winter, butternut, frozen, cooked, boiled, without salt | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1976 | Pumpkin, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1977 | Kohlrabi, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1978 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 16.00 mcg | 4% |
| 1979 | Candies, fudge, chocolate, with nuts, prepared-from-recipe | Sweets | 16.00 mcg | 4% |
| 1980 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 16.00 mcg | 4% |
| 1981 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola | Breakfast Cereals | 15.00 mcg | 4% |
| 1982 | Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS | Breakfast Cereals | 15.00 mcg | 4% |
| 1983 | Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS | Breakfast Cereals | 15.00 mcg | 4% |
| 1984 | Cookies, sugar wafer, chocolate-covered | Baked Products | 15.00 mcg | 4% |
| 1985 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 15.00 mcg | 4% |
| 1986 | Babyfood, vegetables, carrots, strained | Baby Foods | 15.00 mcg | 4% |
| 1987 | Rice and Wheat cereal bar | Snacks | 15.00 mcg | 4% |
| 1988 | Soup, minestrone, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 15.00 mcg | 4% |
| 1989 | Tofu, raw, regular, prepared with calcium sulfate | Legumes and Legume Products | 15.00 mcg | 4% |
| 1990 | Peas, green, split, mature seeds, raw | Legumes and Legume Products | 15.00 mcg | 4% |
| 1991 | Candies, M&M MARS Pretzel Chocolate Candies | Sweets | 15.00 mcg | 4% |
| 1992 | Candies, sugar-coated almonds | Sweets | 15.00 mcg | 4% |
| 1993 | Nuts, pecans, oil roasted, without salt added | Nut and Seed Products | 15.00 mcg | 4% |
| 1994 | Salsify, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 1995 | Rutabagas, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 1996 | Turnips, raw | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 1997 | Tree fern, cooked, without salt | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 1998 | Tomatoes, red, ripe, raw, year round average | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 1999 | Beet greens, raw | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2000 | Onions, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 15.00 mcg | 4% |
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