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 2001–2050 of 2,541 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | New Zealand spinach, boiled, drained | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2002 | Potato, mashed, dehydrated, granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2003 | Potato, mashed, dehydrated, granules with milk, water and margarine added | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2004 | Potato, O'brien, frozen, unprepared | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2005 | Potato, whole, frozen, boiled, drained | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2006 | Squash, summer, zucchini, frozen, boiled, drained | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2007 | Yambean (jimaca), tuber, boiled, drained | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2008 | Dock (sorrel), boiled, drained | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2009 | Sweet potato, canned, syrup pack, drained solids | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2010 | Potato, mashed, homemade, prepared with whole milk | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2011 | Potato, O'brien, homemade | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2012 | Potato, mashed, homemade, prepared with whole milk and butter | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2013 | Squash, winter, spaghetti, baked or boiled, drained | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2014 | Tomato, red, ripe, canned, whole | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2015 | Tomato products, canned, sauce with herbs and cheese | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2016 | Turnip, frozen, unprepared | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2017 | Turnip, frozen, boiled, drained | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2018 | Pickles, cucumber, dill (includes Kosher and Polish) | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2019 | Pickles, cucumber, dill, low sodium | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2020 | Nuts, coconut meat, desiccated, sweetened, shredded | Nuts and Seeds | 8.00 mcg | 2% |
| 2021 | Beans, adzuki, yokan (bean jelly) | Legumes and Legume Products | 8.00 mcg | 2% |
| 2022 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 8.00 mcg | 2% |
| 2023 | Soybean, fermented products, natto | Legumes and Legume Products | 8.00 mcg | 2% |
| 2024 | Snacks, corn-based, extruded, chips, plain | Snacks | 8.00 mcg | 2% |
| 2025 | Candies, M&M's, plain chocolate candies | Sweets | 8.00 mcg | 2% |
| 2026 | Grains, rice, white, long-grain, regular, dry | Cereals, Grains and Pasta | 8.00 mcg | 2% |
| 2027 | Grains, rice, white, long-grain, parboiled, dry | Cereals, Grains and Pasta | 8.00 mcg | 2% |
| 2028 | Fast foods, dessert, sundae, caramel | Fast Foods | 8.00 mcg | 2% |
| 2029 | Candies, confectioner's coating, yogourt | Sweets | 8.00 mcg | 2% |
| 2030 | Grains, barley flour | Cereals, Grains and Pasta | 8.00 mcg | 2% |
| 2031 | Rambutan, canned, syrup pack | Fruits and fruit juices | 8.00 mcg | 2% |
| 2032 | Potato, mashed, homemade, prepared with 2% M.F. milk and margarine | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2033 | Potato, mashed, homemade, prepared with 2% M.F. milk | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2034 | Potato, mashed, homemade, prepared with 2% M.F. milk and butter | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2035 | Sauce, teriyaki, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 8.00 mcg | 2% |
| 2036 | Salad dressing, mayonnaise, made with tofu | Fats and Oils | 8.00 mcg | 2% |
| 2037 | Candies, ALMOND JOY BITES | Sweets | 8.00 mcg | 2% |
| 2038 | Chili without beans, canned | Mixed Dishes | 8.00 mcg | 2% |
| 2039 | Carrot, canned, solids ans liquid, unsalted | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2040 | Dock (sorrel), boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2041 | Lotus root, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2042 | New Zealand spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2043 | Potato, whole, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2044 | Squash, summer, zucchini, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2045 | Squash, winter, spaghetti, baked or boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2046 | Turnip, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2047 | Yambean (jimaca), tuber, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2048 | Granola bar, chewy, chocolate coated, all flavours | Baked Products | 8.00 mcg | 2% |
| 2049 | Chinese dish, soup, hot and sour, restaurant prepared | Soups, Sauces and Gravies | 8.00 mcg | 2% |
| 2050 | Soup, vegetable, homemade | Soups, Sauces and Gravies | 8.00 mcg | 2% |
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