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 3,065 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Potatoes, flesh and skin, raw | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2002 | Onions, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2003 | Beans, snap, green, frozen, all styles, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2004 | Restaurant, family style, french fries | Restaurant Foods | 15.00 mcg | 4% |
| 2005 | Couscous, cooked | Cereal Grains and Pasta | 15.00 mcg | 4% |
| 2006 | Nuts, pecans, oil roasted, with salt added | Nut and Seed Products | 15.00 mcg | 4% |
| 2007 | Beans, snap, yellow, frozen, all styles, unprepared | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2008 | Salsify, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2009 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2010 | Babyfood, cereal, brown rice, dry, instant | Baby Foods | 15.00 mcg | 4% |
| 2011 | Desserts, mousse, chocolate, prepared-from-recipe | Sweets | 15.00 mcg | 4% |
| 2012 | Tree fern, cooked, with salt | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2013 | Rutabagas, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2014 | New Zealand spinach, raw | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2015 | Plantains, green, fried | Fruits and Fruit Juices | 15.00 mcg | 4% |
| 2016 | Dates, medjool | Fruits and Fruit Juices | 15.00 mcg | 4% |
| 2017 | Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY | Fruits and Fruit Juices | 15.00 mcg | 4% |
| 2018 | Strawberries, frozen, sweetened, sliced | Fruits and Fruit Juices | 15.00 mcg | 4% |
| 2019 | Schar, Gluten-Free, Wheat-Free, Classic White Bread | Baked Products | 15.00 mcg | 4% |
| 2020 | Fruit juice smoothie, NAKED JUICE, GREEN MACHINE | Fruits and Fruit Juices | 15.00 mcg | 4% |
| 2021 | DENNY'S, french fries | Restaurant Foods | 15.00 mcg | 4% |
| 2022 | Tamales (Navajo) | American Indian/Alaska Native Foods | 15.00 mcg | 4% |
| 2023 | Malt beverage, includes non-alcoholic beer | Beverages | 14.00 mcg | 4% |
| 2024 | Grapefruit juice, white, canned or bottled, unsweetened | Fruits and Fruit Juices | 14.00 mcg | 4% |
| 2025 | Soy sauce made from soy and wheat (shoyu) | Legumes and Legume Products | 14.00 mcg | 4% |
| 2026 | Bananas, dehydrated, or banana powder | Fruits and Fruit Juices | 14.00 mcg | 4% |
| 2027 | Babyfood, corn and sweet potatoes, strained | Baby Foods | 14.00 mcg | 4% |
| 2028 | Babyfood, GERBER, 3rd Foods, apple, mango and kiwi | Baby Foods | 14.00 mcg | 4% |
| 2029 | Lasagna, Vegetable, frozen, baked | Meals, Entrees, and Side Dishes | 14.00 mcg | 4% |
| 2030 | Beverages, Cocoa mix, no sugar added, powder | Beverages | 14.00 mcg | 4% |
| 2031 | Breadfruit, raw | Fruits and Fruit Juices | 14.00 mcg | 4% |
| 2032 | Acerola juice, raw | Fruits and Fruit Juices | 14.00 mcg | 4% |
| 2033 | Acerola, (west indian cherry), raw | Fruits and Fruit Juices | 14.00 mcg | 4% |
| 2034 | Cereals, whole wheat hot natural cereal, cooked with water, with salt | Breakfast Cereals | 14.00 mcg | 4% |
| 2035 | Cereals, whole wheat hot natural cereal, cooked with water, without salt | Breakfast Cereals | 14.00 mcg | 4% |
| 2036 | Salad dressing, french dressing, fat-free | Fats and Oils | 14.00 mcg | 4% |
| 2037 | Babyfood, Baby MUM MUM Rice Biscuits | Baby Foods | 14.00 mcg | 4% |
| 2038 | Buckwheat groats, roasted, cooked | Cereal Grains and Pasta | 14.00 mcg | 4% |
| 2039 | Tomato products, canned, sauce, with onions, green peppers, and celery | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2040 | Carrots, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2041 | Beet greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2042 | TACO BELL, Nachos Supreme | Fast Foods | 14.00 mcg | 4% |
| 2043 | Nuts, coconut milk, canned (liquid expressed from grated meat and water) | Nut and Seed Products | 14.00 mcg | 4% |
| 2044 | Nuts, coconut cream, canned, sweetened | Nut and Seed Products | 14.00 mcg | 4% |
| 2045 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2046 | Radishes, white icicle, raw | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2047 | Peppers, jalapeno, canned, solids and liquids | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2048 | Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2049 | Peppers, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2050 | Chard, swiss, raw | Vegetables and Vegetable Products | 14.00 mcg | 4% |
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