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 2301–2350 of 5,726 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2301 | Hot chocolate, cocoa, high fat or breakfast, processed with alkali, mix, powder | Sweets | 38.00 mcg | 10% | CNF |
| 2302 | Hot chocolate, cocoa, high fat or breakfast, plain, mix, powder | Sweets | 38.00 mcg | 10% | CNF |
| 2303 | Mushroom, fungi, Cloud ears, dried | Vegetables and Vegetable Products | 38.00 mcg | 10% | CNF |
| 2304 | Grains, barley, malt flour | Cereals, Grains and Pasta | 38.00 mcg | 10% | CNF |
| 2305 | Mushroom, straw, canned, drained solids | Vegetables and Vegetable Products | 38.00 mcg | 10% | CNF |
| 2306 | Mushroom, oyster, raw | Vegetables and Vegetable Products | 38.00 mcg | 10% | CNF |
| 2307 | Grains, wheat, sprouted | Cereals, Grains and Pasta | 38.00 mcg | 10% | CNF |
| 2308 | Grains, wheat, hard white | Cereals, Grains and Pasta | 38.00 mcg | 10% | CNF |
| 2309 | Grains, wheat, hard red winter | Cereals, Grains and Pasta | 38.00 mcg | 10% | CNF |
| 2310 | Candied foods, ginger root, crystallized | Sweets | 38.00 mcg | 10% | CNF |
| 2311 | Candies, bars, Mr Goodbar | Sweets | 38.00 mcg | 10% | CNF |
| 2312 | Snacks, oriental mix, rice-based | Snacks | 38.00 mcg | 10% | CNF |
| 2313 | Cookie, oatmeal (with raisins), commercial, less than 5g fat/serving | Baked Products | 38.00 mcg | 10% | CNF |
| 2314 | Pancake, plain, homemade | Baked Products | 38.00 mcg | 10% | CNF |
| 2315 | Cracker, wheat | Baked Products | 38.00 mcg | 10% | CNF |
| 2316 | Cake, white, homemade, without icing (frosting) | Baked Products | 38.00 mcg | 10% | CNF |
| 2317 | Bread, pumpernickel, toasted | Baked Products | 38.00 mcg | 10% | CNF |
| 2318 | Nuts, European chestnuts (sweet), boiled and steamed | Nuts and Seeds | 38.00 mcg | 10% | CNF |
| 2319 | Lettuce, looseleaf | Vegetables and Vegetable Products | 38.00 mcg | 10% | CNF |
| 2320 | Corn, sweet, canned, brine pack, solids and liquid | Vegetables and Vegetable Products | 38.00 mcg | 10% | CNF |
| 2321 | Pomegranate, raw | Fruits and fruit juices | 38.00 mcg | 10% | CNF |
| 2322 | Flour, almond | Nut and Seed Products | 37.83 mcg | 9% | USDA_FF |
| 2323 | Carrots, mature, raw | Vegetables and Vegetable Products | 37.06 mcg | 9% | USDA_FF |
| 2324 | Fennel, bulb, raw | Vegetables and Vegetable Products | 37.02 mcg | 9% | USDA_FF |
| 2325 | Pancakes, plain, dry mix, complete, prepared | Baked Products | 37.00 mcg | 9% | USDA_SR |
| 2326 | Bread, stuffing, dry mix, prepared | Baked Products | 37.00 mcg | 9% | USDA_SR |
| 2327 | Beverages, malted drink mix, chocolate, powder | Beverages | 37.00 mcg | 9% | USDA_SR |
| 2328 | Snacks, sweet potato chips, unsalted | Snacks | 37.00 mcg | 9% | USDA_SR |
| 2329 | Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch | Breakfast Cereals | 37.00 mcg | 9% | USDA_SR |
| 2330 | English muffins, plain, unenriched, without calcium propionate (includes sourdough) | Baked Products | 37.00 mcg | 9% | USDA_SR |
| 2331 | English muffins, plain, unenriched, with calcium propionate (includes sourdough) | Baked Products | 37.00 mcg | 9% | USDA_SR |
| 2332 | TACO BELL, Soft Taco with steak | Fast Foods | 37.00 mcg | 9% | USDA_SR |
| 2333 | Chicory, witloof, raw | Vegetables and Vegetable Products | 37.00 mcg | 9% | USDA_SR |
| 2334 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 37.00 mcg | 9% | USDA_SR |
| 2335 | Papayas, raw | Fruits and Fruit Juices | 37.00 mcg | 9% | USDA_SR |
| 2336 | Cress, garden, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 37.00 mcg | 9% | USDA_SR |
| 2337 | Beans, snap, yellow, raw | Vegetables and Vegetable Products | 37.00 mcg | 9% | USDA_SR |
| 2338 | Cress, garden, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 37.00 mcg | 9% | USDA_SR |
| 2339 | Babyfood, vegetables, jarred, peas, all stages | Babyfoods | 37.00 mcg | 9% | CNF |
| 2340 | Cress, garden, boiled, drained, with salt | Vegetables and Vegetable Products | 37.00 mcg | 9% | CNF |
| 2341 | Snacks, sweet potato chips, unsalted | Snacks | 37.00 mcg | 9% | CNF |
| 2342 | Fast foods, entree, salad, vegetable, no dressing | Fast Foods | 37.00 mcg | 9% | CNF |
| 2343 | Cress, garden, boiled, drained | Vegetables and Vegetable Products | 37.00 mcg | 9% | CNF |
| 2344 | Belgium endive (chicory, witloof), raw | Vegetables and Vegetable Products | 37.00 mcg | 9% | CNF |
| 2345 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and fruit juices | 37.00 mcg | 9% | CNF |
| 2346 | Papaya, raw | Fruits and fruit juices | 37.00 mcg | 9% | CNF |
| 2347 | Cereal, ready to eat, Cap'n Crunch, Quaker | Breakfast cereals | 37.00 mcg | 9% | CNF |
| 2348 | Squash, summer, yellow, includes skin, raw | Vegetables and Vegetable Products | 36.00 mcg | 9% | USDA_FF |
| 2349 | Hummus, commercial | Legumes and Legume Products | 36.00 mcg | 9% | USDA_FF |
| 2350 | Beans, baked, canned, with pork | Legumes and Legume Products | 36.00 mcg | 9% | USDA_SR |
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