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 2201–2250 of 5,726 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2201 | Grains, wheat, soft red winter | Cereals, Grains and Pasta | 41.00 mcg | 10% | CNF |
| 2202 | Bread, pumpernickel | Baked Products | 41.00 mcg | 10% | CNF |
| 2203 | Cauliflower, green, boiled, with salt | Vegetables and Vegetable Products | 41.00 mcg | 10% | CNF |
| 2204 | Cauliflower, green, boiled | Vegetables and Vegetable Products | 41.00 mcg | 10% | CNF |
| 2205 | Potato pancake, homemade | Vegetables and Vegetable Products | 41.00 mcg | 10% | CNF |
| 2206 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 41.00 mcg | 10% | CNF |
| 2207 | Turnip greens, canned, solids and liquid | Vegetables and Vegetable Products | 41.00 mcg | 10% | CNF |
| 2208 | Pumpkin flowers, boiled, drained | Vegetables and Vegetable Products | 41.00 mcg | 10% | CNF |
| 2209 | Cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 41.00 mcg | 10% | CNF |
| 2210 | Bok choy, pak-choi, boiled drained | Vegetables and Vegetable Products | 41.00 mcg | 10% | CNF |
| 2211 | Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size | Breakfast Cereals | 40.00 mcg | 10% | USDA_SR |
| 2212 | Babyfood, vegetables, garden vegetable, strained | Baby Foods | 40.00 mcg | 10% | USDA_SR |
| 2213 | Pasta with Sliced Franks in Tomato Sauce, canned entree | Meals, Entrees, and Side Dishes | 40.00 mcg | 10% | USDA_SR |
| 2214 | Fast foods, burrito, with beans | Fast Foods | 40.00 mcg | 10% | USDA_SR |
| 2215 | Potatoes, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 40.00 mcg | 10% | USDA_SR |
| 2216 | CHICK-FIL-A, Chick-n-Strips | Fast Foods | 40.00 mcg | 10% | USDA_SR |
| 2217 | Nuts, hickorynuts, dried | Nut and Seed Products | 40.00 mcg | 10% | USDA_SR |
| 2218 | Potatoes, mashed, dehydrated, granules without milk, dry form | Vegetables and Vegetable Products | 40.00 mcg | 10% | USDA_SR |
| 2219 | Peas, edible-podded, frozen, unprepared | Vegetables and Vegetable Products | 40.00 mcg | 10% | USDA_SR |
| 2220 | Corn, sweet, white, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 40.00 mcg | 10% | USDA_SR |
| 2221 | Succotash, (corn and limas), raw | Vegetables and Vegetable Products | 40.00 mcg | 10% | USDA_SR |
| 2222 | Snacks, potato sticks | Snacks | 40.00 mcg | 10% | USDA_SR |
| 2223 | Drumstick leaves, raw | Vegetables and Vegetable Products | 40.00 mcg | 10% | USDA_SR |
| 2224 | Corn, sweet, yellow, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 40.00 mcg | 10% | USDA_SR |
| 2225 | Beverages, ABBOTT, ENSURE PLUS, ready-to-drink | Beverages | 40.00 mcg | 10% | USDA_SR |
| 2226 | George Weston Bakeries, Thomas English Muffins | Baked Products | 40.00 mcg | 10% | USDA_SR |
| 2227 | Pasta with sliced franks in tomato sauce, canned | Mixed Dishes | 40.00 mcg | 10% | CNF |
| 2228 | Fast foods, mexican, burrito with beans | Fast Foods | 40.00 mcg | 10% | CNF |
| 2229 | Snacks, potato sticks | Snacks | 40.00 mcg | 10% | CNF |
| 2230 | Nuts, hickory nuts, dried | Nuts and Seeds | 40.00 mcg | 10% | CNF |
| 2231 | Corn, sweet, frozen, kernels on the cob, unprepared | Vegetables and Vegetable Products | 40.00 mcg | 10% | CNF |
| 2232 | Succotash, raw | Vegetables and Vegetable Products | 40.00 mcg | 10% | CNF |
| 2233 | Potato, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 40.00 mcg | 10% | CNF |
| 2234 | Potato, mashed, dehydrated, granules without milk, unprepared | Vegetables and Vegetable Products | 40.00 mcg | 10% | CNF |
| 2235 | Peas, edible-podded (snow peas), frozen, unprepared | Vegetables and Vegetable Products | 40.00 mcg | 10% | CNF |
| 2236 | Drumstick (horseradish-tree), leaves, raw | Vegetables and Vegetable Products | 40.00 mcg | 10% | CNF |
| 2237 | Soup, pea, green or split, dehydrated | Soups, Sauces and Gravies | 40.00 mcg | 10% | CNF |
| 2238 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 39.00 mcg | 10% | USDA_FF |
| 2239 | Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors | Snacks | 39.00 mcg | 10% | USDA_SR |
| 2240 | Infant formula, PBM PRODUCTS, store brand, powder | Baby Foods | 39.00 mcg | 10% | USDA_SR |
| 2241 | Beverages, UNILEVER, SLIMFAST, meal replacement, regular, ready-to-drink, 3-2-1 Plan | Beverages | 39.00 mcg | 10% | USDA_SR |
| 2242 | Beverages, SLIMFAST, Meal replacement, High Protein Shake, Ready-To-Drink, 3-2-1 plan | Beverages | 39.00 mcg | 10% | USDA_SR |
| 2243 | Cake, sponge, prepared from recipe | Baked Products | 39.00 mcg | 10% | USDA_SR |
| 2244 | Infant formula, MEAD JOHNSON, Enfamil Premature 30 Calories, ready to feed, with ARA and DHA | Baby Foods | 39.00 mcg | 10% | USDA_SR |
| 2245 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry | Breakfast Cereals | 39.00 mcg | 10% | USDA_SR |
| 2246 | Turnip greens, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 39.00 mcg | 10% | USDA_SR |
| 2247 | TACO BELL, BURRITO SUPREME with steak | Fast Foods | 39.00 mcg | 10% | USDA_SR |
| 2248 | Turnip greens, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 39.00 mcg | 10% | USDA_SR |
| 2249 | Oranges, raw, California, valencias | Fruits and Fruit Juices | 39.00 mcg | 10% | USDA_SR |
| 2250 | Corn, sweet, white, canned, whole kernel, drained solids | Vegetables and Vegetable Products | 39.00 mcg | 10% | USDA_SR |
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