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 2451–2500 of 3,065 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2451 | Sweet potato, canned, syrup pack, drained solids | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2452 | Dock, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2453 | Yambean (jicama), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2454 | Turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2455 | Turnips, frozen, unprepared | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2456 | Tomato products, canned, sauce, with herbs and cheese | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2457 | Tomatoes, red, ripe, canned, packed in tomato juice | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2458 | Potatoes, frozen, whole, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2459 | Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2460 | Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2461 | Persimmons, japanese, raw | Fruits and Fruit Juices | 8.00 mcg | 2% |
| 2462 | Rice, white, long-grain, parboiled, unenriched, dry | Cereal Grains and Pasta | 8.00 mcg | 2% |
| 2463 | Rice, white, long-grain, regular, raw, unenriched | Cereal Grains and Pasta | 8.00 mcg | 2% |
| 2464 | Barley flour or meal | Cereal Grains and Pasta | 8.00 mcg | 2% |
| 2465 | Candies, HERSHEY'S, ALMOND JOY BITES | Sweets | 8.00 mcg | 2% |
| 2466 | Dock, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2467 | Yambean (jicama), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2468 | Carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2469 | Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2470 | Passion-fruit juice, yellow, raw | Fruits and Fruit Juices | 8.00 mcg | 2% |
| 2471 | Melons, casaba, raw | Fruits and Fruit Juices | 8.00 mcg | 2% |
| 2472 | Nuts, coconut meat, dried (desiccated), sweetened, shredded | Nut and Seed Products | 8.00 mcg | 2% |
| 2473 | Pickles, cucumber, dill, reduced sodium | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2474 | Pickles, cucumber, dill or kosher dill | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2475 | Potatoes, mashed, home-prepared, whole milk and butter added | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2476 | Lotus root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2477 | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2478 | New Zealand spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2479 | Lotus root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2480 | Blueberries, wild, canned, heavy syrup, drained | Fruits and Fruit Juices | 8.00 mcg | 2% |
| 2481 | Pears, asian, raw | Fruits and Fruit Juices | 8.00 mcg | 2% |
| 2482 | Rhubarb, frozen, uncooked | Fruits and Fruit Juices | 8.00 mcg | 2% |
| 2483 | Rambutan, canned, syrup pack | Fruits and Fruit Juices | 8.00 mcg | 2% |
| 2484 | Lime juice, canned or bottled, unsweetened | Fruits and Fruit Juices | 8.00 mcg | 2% |
| 2485 | Limes, raw | Fruits and Fruit Juices | 8.00 mcg | 2% |
| 2486 | Van's, Gluten Free, Totally Original Waffles | Baked Products | 8.00 mcg | 2% |
| 2487 | Schar, Gluten-Free, Classic White Rolls | Baked Products | 8.00 mcg | 2% |
| 2488 | Nance, frozen, unsweetened | Fruits and Fruit Juices | 8.00 mcg | 2% |
| 2489 | Mayonnaise, made with tofu | Fats and Oils | 8.00 mcg | 2% |
| 2490 | Chilchen (Red Berry Beverage) (Navajo) | American Indian/Alaska Native Foods | 8.00 mcg | 2% |
| 2491 | Snacks, corn-based, extruded, chips, plain | Snacks | 8.00 mcg | 2% |
| 2492 | SILK Coffee, soymilk | Legumes and Legume Products | 7.00 mcg | 2% |
| 2493 | Soymilk, chocolate, nonfat, with added calcium, vitamins A and D | Legumes and Legume Products | 7.00 mcg | 2% |
| 2494 | Soymilk (all flavors), nonfat, with added calcium, vitamins A and D | Legumes and Legume Products | 7.00 mcg | 2% |
| 2495 | Beverages, fruit punch juice drink, frozen concentrate | Beverages | 7.00 mcg | 2% |
| 2496 | Pie, coconut creme, commercially prepared | Baked Products | 7.00 mcg | 2% |
| 2497 | Beverages, chocolate powder, no sugar added | Beverages | 7.00 mcg | 2% |
| 2498 | Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour | Baked Products | 7.00 mcg | 2% |
| 2499 | Blueberries, frozen, sweetened | Fruits and Fruit Juices | 7.00 mcg | 2% |
| 2500 | Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 7.00 mcg | 2% |
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