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 3701–3750 of 5,726 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3701 | Collards, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 3702 | Yam, boiled, drained or baked | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 3703 | Winged beans (goa bean) leaves, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 3704 | Waterchestnuts, Chinese, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 3705 | Potato, hashed-brown, homemade | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 3706 | Pokeberry shoots, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 3707 | Pepper, sweet, green, canned, solids and liquid | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 3708 | Onion, Welsh, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 3709 | Kohlrabi, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 3710 | Collards, boiled, drained | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 3711 | Beans, lima, canned, solids and liquid | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 3712 | Tangerine (mandarin), raw | Fruits and fruit juices | 16.00 mcg | 4% | CNF |
| 3713 | Soup, pea, green or split, dehydrated, water added | Soups, Sauces and Gravies | 16.00 mcg | 4% | CNF |
| 3714 | Soy milk, sweetened, plain, refrigerated | Legumes and Legume Products | 15.81 mcg | 4% | USDA_FF |
| 3715 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola | Breakfast Cereals | 15.00 mcg | 4% | USDA_SR |
| 3716 | Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS | Breakfast Cereals | 15.00 mcg | 4% | USDA_SR |
| 3717 | Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS | Breakfast Cereals | 15.00 mcg | 4% | USDA_SR |
| 3718 | Cookies, sugar wafer, chocolate-covered | Baked Products | 15.00 mcg | 4% | USDA_SR |
| 3719 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 15.00 mcg | 4% | USDA_SR |
| 3720 | Babyfood, vegetables, carrots, strained | Baby Foods | 15.00 mcg | 4% | USDA_SR |
| 3721 | Rice and Wheat cereal bar | Snacks | 15.00 mcg | 4% | USDA_SR |
| 3722 | Soup, minestrone, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 15.00 mcg | 4% | USDA_SR |
| 3723 | Tofu, raw, regular, prepared with calcium sulfate | Legumes and Legume Products | 15.00 mcg | 4% | USDA_SR |
| 3724 | Peas, green, split, mature seeds, raw | Legumes and Legume Products | 15.00 mcg | 4% | USDA_SR |
| 3725 | Candies, M&M MARS Pretzel Chocolate Candies | Sweets | 15.00 mcg | 4% | USDA_SR |
| 3726 | Candies, sugar-coated almonds | Sweets | 15.00 mcg | 4% | USDA_SR |
| 3727 | Nuts, pecans, oil roasted, without salt added | Nut and Seed Products | 15.00 mcg | 4% | USDA_SR |
| 3728 | Salsify, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 15.00 mcg | 4% | USDA_SR |
| 3729 | Rutabagas, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 15.00 mcg | 4% | USDA_SR |
| 3730 | Turnips, raw | Vegetables and Vegetable Products | 15.00 mcg | 4% | USDA_SR |
| 3731 | Tree fern, cooked, without salt | Vegetables and Vegetable Products | 15.00 mcg | 4% | USDA_SR |
| 3732 | Tomatoes, red, ripe, raw, year round average | Vegetables and Vegetable Products | 15.00 mcg | 4% | USDA_SR |
| 3733 | Beet greens, raw | Vegetables and Vegetable Products | 15.00 mcg | 4% | USDA_SR |
| 3734 | Onions, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 15.00 mcg | 4% | USDA_SR |
| 3735 | Potatoes, flesh and skin, raw | Vegetables and Vegetable Products | 15.00 mcg | 4% | USDA_SR |
| 3736 | Onions, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 15.00 mcg | 4% | USDA_SR |
| 3737 | Beans, snap, green, frozen, all styles, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 15.00 mcg | 4% | USDA_SR |
| 3738 | Restaurant, family style, french fries | Restaurant Foods | 15.00 mcg | 4% | USDA_SR |
| 3739 | Couscous, cooked | Cereal Grains and Pasta | 15.00 mcg | 4% | USDA_SR |
| 3740 | Nuts, pecans, oil roasted, with salt added | Nut and Seed Products | 15.00 mcg | 4% | USDA_SR |
| 3741 | Beans, snap, yellow, frozen, all styles, unprepared | Vegetables and Vegetable Products | 15.00 mcg | 4% | USDA_SR |
| 3742 | Salsify, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 15.00 mcg | 4% | USDA_SR |
| 3743 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 15.00 mcg | 4% | USDA_SR |
| 3744 | Babyfood, cereal, brown rice, dry, instant | Baby Foods | 15.00 mcg | 4% | USDA_SR |
| 3745 | Desserts, mousse, chocolate, prepared-from-recipe | Sweets | 15.00 mcg | 4% | USDA_SR |
| 3746 | Tree fern, cooked, with salt | Vegetables and Vegetable Products | 15.00 mcg | 4% | USDA_SR |
| 3747 | Rutabagas, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 15.00 mcg | 4% | USDA_SR |
| 3748 | New Zealand spinach, raw | Vegetables and Vegetable Products | 15.00 mcg | 4% | USDA_SR |
| 3749 | Plantains, green, fried | Fruits and Fruit Juices | 15.00 mcg | 4% | USDA_SR |
| 3750 | Dates, medjool | Fruits and Fruit Juices | 15.00 mcg | 4% | USDA_SR |
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