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 2151–2200 of 5,726 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2151 | Cookies, brownies, commercially prepared, reduced fat, with added fiber | Baked Products | 42.00 mcg | 10% | USDA_SR |
| 2152 | Fast foods, onion rings, breaded and fried | Fast Foods | 42.00 mcg | 10% | USDA_SR |
| 2153 | Buckwheat groats, roasted, dry | Cereal Grains and Pasta | 42.00 mcg | 10% | USDA_SR |
| 2154 | Peas, edible-podded, raw | Vegetables and Vegetable Products | 42.00 mcg | 10% | USDA_SR |
| 2155 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 42.00 mcg | 10% | USDA_SR |
| 2156 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 42.00 mcg | 10% | USDA_SR |
| 2157 | Candies, REESE'S BITES | Sweets | 42.00 mcg | 10% | USDA_SR |
| 2158 | Quinoa, cooked | Cereal Grains and Pasta | 42.00 mcg | 10% | USDA_SR |
| 2159 | Succotash, (corn and limas), frozen, unprepared | Vegetables and Vegetable Products | 42.00 mcg | 10% | USDA_SR |
| 2160 | Snacks, trail mix, tropical | Snacks | 42.00 mcg | 10% | USDA_SR |
| 2161 | Cookie, brownie, commercial, reduced fat | Baked Products | 42.00 mcg | 10% | CNF |
| 2162 | Grains, millet, flour | Cereals, Grains and Pasta | 42.00 mcg | 10% | CNF |
| 2163 | Grains, quinoa, cooked | Cereals, Grains and Pasta | 42.00 mcg | 10% | CNF |
| 2164 | Candies, REESE'S BITES | Sweets | 42.00 mcg | 10% | CNF |
| 2165 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 42.00 mcg | 10% | CNF |
| 2166 | Fast foods, side dish, onion rings, breaded and fried | Fast Foods | 42.00 mcg | 10% | CNF |
| 2167 | Fast foods, mexican, taco salad | Fast Foods | 42.00 mcg | 10% | CNF |
| 2168 | Grains, buckwheat groats, roasted, dry | Cereals, Grains and Pasta | 42.00 mcg | 10% | CNF |
| 2169 | Snacks, trail mix, tropical | Snacks | 42.00 mcg | 10% | CNF |
| 2170 | Doughnut (donut), French cruller, glazed | Baked Products | 42.00 mcg | 10% | CNF |
| 2171 | Cake mix, angel food, dry, unprepared | Baked Products | 42.00 mcg | 10% | CNF |
| 2172 | Meatless, bacon | Legumes and Legume Products | 42.00 mcg | 10% | CNF |
| 2173 | Peas, edible-podded (snow peas), raw | Vegetables and Vegetable Products | 42.00 mcg | 10% | CNF |
| 2174 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 42.00 mcg | 10% | CNF |
| 2175 | Succotash, frozen, unprepared | Vegetables and Vegetable Products | 42.00 mcg | 10% | CNF |
| 2176 | Peppers, bell, yellow, raw | Vegetables and Vegetable Products | 41.63 mcg | 10% | USDA_FF |
| 2177 | Flaxseed, ground | Nut and Seed Products | 41.45 mcg | 10% | USDA_FF |
| 2178 | Flour, potato | Vegetables and Vegetable Products | 41.15 mcg | 10% | USDA_FF |
| 2179 | Cake, coffeecake, creme-filled with chocolate frosting | Baked Products | 41.00 mcg | 10% | USDA_SR |
| 2180 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water | Legumes and Legume Products | 41.00 mcg | 10% | USDA_SR |
| 2181 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 41.00 mcg | 10% | USDA_SR |
| 2182 | Turnip greens, canned, solids and liquids | Vegetables and Vegetable Products | 41.00 mcg | 10% | USDA_SR |
| 2183 | Cauliflower, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 41.00 mcg | 10% | USDA_SR |
| 2184 | Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 41.00 mcg | 10% | USDA_SR |
| 2185 | Pumpkin, flowers, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 41.00 mcg | 10% | USDA_SR |
| 2186 | Potato pancakes | Vegetables and Vegetable Products | 41.00 mcg | 10% | USDA_SR |
| 2187 | Wheat, soft white | Cereal Grains and Pasta | 41.00 mcg | 10% | USDA_SR |
| 2188 | Cauliflower, green, cooked, with salt | Vegetables and Vegetable Products | 41.00 mcg | 10% | USDA_SR |
| 2189 | Cauliflower, green, cooked, no salt added | Vegetables and Vegetable Products | 41.00 mcg | 10% | USDA_SR |
| 2190 | Pumpkin flowers, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 41.00 mcg | 10% | USDA_SR |
| 2191 | Wheat, soft red winter | Cereal Grains and Pasta | 41.00 mcg | 10% | USDA_SR |
| 2192 | Cauliflower, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 41.00 mcg | 10% | USDA_SR |
| 2193 | Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 41.00 mcg | 10% | USDA_SR |
| 2194 | Stew, dumpling with mutton (Navajo) | American Indian/Alaska Native Foods | 41.00 mcg | 10% | USDA_SR |
| 2195 | Babyfood, cereal, mixed grain, with fruit, dry | Babyfoods | 41.00 mcg | 10% | CNF |
| 2196 | Cracker, 7 grain | Baked Products | 41.00 mcg | 10% | CNF |
| 2197 | Chickpeas (garbanzo beans, bengal gram), canned, drained, rinsed | Legumes and Legume Products | 41.00 mcg | 10% | CNF |
| 2198 | Pumpkin flowers, boiled, drained, with salt | Vegetables and Vegetable Products | 41.00 mcg | 10% | CNF |
| 2199 | Cauliflower, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 41.00 mcg | 10% | CNF |
| 2200 | Grains, wheat, soft white | Cereals, Grains and Pasta | 41.00 mcg | 10% | CNF |
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