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 2501–2541 of 2,541 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2501 | Icing (frosting), glaze, homemade | Sweets | 1.00 mcg | 0% |
| 2502 | Sweets, jams and preserves, apricot | Sweets | 1.00 mcg | 0% |
| 2503 | Candied foods, maraschino cherries, jar, solids and liquid | Sweets | 1.00 mcg | 0% |
| 2504 | Grains, rice, white, glutinous, cooked | Cereals, Grains and Pasta | 1.00 mcg | 0% |
| 2505 | Grains, hominy, canned, yellow | Cereals, Grains and Pasta | 1.00 mcg | 0% |
| 2506 | Coffee, brewed, espresso, restaurant prepared | Beverages | 1.00 mcg | 0% |
| 2507 | Pasta, rice noodles, cooked | Cereals, Grains and Pasta | 1.00 mcg | 0% |
| 2508 | Tea, instant, sweetened, lemon flavour, powder, decaffeinated | Beverages | 1.00 mcg | 0% |
| 2509 | Non-alcoholic, wine | Beverages | 1.00 mcg | 0% |
| 2510 | Hot chocolate, rich, mix, powder, prepared with water | Beverages | 1.00 mcg | 0% |
| 2511 | Hot chocolate with marshmallows, mix, powder, prepared with water | Beverages | 1.00 mcg | 0% |
| 2512 | Soup, pea, low sodium, water added | Soups, Sauces and Gravies | 1.00 mcg | 0% |
| 2513 | Pear, canned, heavy syrup, drained | Fruits and fruit juices | 1.00 mcg | 0% |
| 2514 | Coffee, brewed, espresso, restaurant-prepared, decaffeinated | Beverages | 1.00 mcg | 0% |
| 2515 | Alcohol, wine, cooking | Beverages | 1.00 mcg | 0% |
| 2516 | Alcohol, table wine, light | Beverages | 1.00 mcg | 0% |
| 2517 | Cranberry juice, unsweetened | Fruits and fruit juices | 1.00 mcg | 0% |
| 2518 | Coffee, instant, powder, with whitener and artificial sweetener | Beverages | 1.00 mcg | 0% |
| 2519 | Sweets, jellies, reduced sugar or no sugar, home preserved | Sweets | 1.00 mcg | 0% |
| 2520 | Sweets, pie fillings, blueberry, canned | Sweets | 1.00 mcg | 0% |
| 2521 | Dessert, pudding, all flavours except chocolate, dry mix, instant, low calorie, unprepared | Sweets | 1.00 mcg | 0% |
| 2522 | Grains, tapioca, pearl, cooked | Cereals, Grains and Pasta | 1.00 mcg | 0% |
| 2523 | Drink, fruit punch, frozen concentrate, water added | Beverages | 1.00 mcg | 0% |
| 2524 | Tea, tundra, herb and labrador | Beverages | 1.00 mcg | 0% |
| 2525 | Cereal, ready to eat, Multigrain, Nature's Path | Breakfast cereals | 1.00 mcg | 0% |
| 2526 | Tamale, corn | Mixed Dishes | 1.00 mcg | 0% |
| 2527 | Tea, hibiscus | Beverages | 1.00 mcg | 0% |
| 2528 | Vitamin water, all flavours, low Calorie | Beverages | 1.00 mcg | 0% |
| 2529 | Margarine, stick, canola and/or soybean oil | Fats and Oils | 1.00 mcg | 0% |
| 2530 | Margarine, stick, palm and soybean oils | Fats and Oils | 1.00 mcg | 0% |
| 2531 | Margarine, tub, non-hydrogenated, soybean oil | Fats and Oils | 1.00 mcg | 0% |
| 2532 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) | Fats and Oils | 1.00 mcg | 0% |
| 2533 | Margarine, tub, non-hydrogenated, canola oil, with plant sterols | Fats and Oils | 1.00 mcg | 0% |
| 2534 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) unsalted | Fats and Oils | 1.00 mcg | 0% |
| 2535 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), lactose free, vegan | Fats and Oils | 1.00 mcg | 0% |
| 2536 | Margarine, tub, non-hydrogenated, canola and olive oil | Fats and Oils | 1.00 mcg | 0% |
| 2537 | Margarine-like spread (including garlic flavoured), tub, non-hydrogenated, mixed vegetable oils, 68% fat | Fats and Oils | 1.00 mcg | 0% |
| 2538 | Babyfood, fruit, jarred, apple and berries (blueberries, raspberries or strawberries), all stages | Babyfoods | 1.00 mcg | 0% |
| 2539 | Babyfood, vegetables, jarred, mixed vegetables, all stages | Babyfoods | 1.00 mcg | 0% |
| 2540 | Margarine, tub, hydrogenated, soybean oil | Fats and Oils | 1.00 mcg | 0% |
| 2541 | Margarine, tub, hydrogenated, canola oil | Fats and Oils | 1.00 mcg | 0% |
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