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 4001–4050 of 5,726 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4001 | Soup, onion, canned, condensed | Soups, Sauces, and Gravies | 12.00 mcg | 3% | USDA_SR |
| 4002 | Babyfood, juice, orange and apple | Baby Foods | 12.00 mcg | 3% | USDA_SR |
| 4003 | Gravy, mushroom, canned | Soups, Sauces, and Gravies | 12.00 mcg | 3% | USDA_SR |
| 4004 | Babyfood, cereal, rice, with bananas, dry | Baby Foods | 12.00 mcg | 3% | USDA_SR |
| 4005 | Candies, soft fruit and nut squares | Sweets | 12.00 mcg | 3% | USDA_SR |
| 4006 | Pumpkin, canned, with salt | Vegetables and Vegetable Products | 12.00 mcg | 3% | USDA_SR |
| 4007 | Potatoes, microwaved, cooked in skin, flesh, with salt | Vegetables and Vegetable Products | 12.00 mcg | 3% | USDA_SR |
| 4008 | Potatoes, microwaved, cooked, in skin, flesh and skin, with salt | Vegetables and Vegetable Products | 12.00 mcg | 3% | USDA_SR |
| 4009 | Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 12.00 mcg | 3% | USDA_SR |
| 4010 | Potatoes, o'brien, frozen, prepared | Vegetables and Vegetable Products | 12.00 mcg | 3% | USDA_SR |
| 4011 | Potatoes, microwaved, cooked in skin, flesh, without salt | Vegetables and Vegetable Products | 12.00 mcg | 3% | USDA_SR |
| 4012 | Potatoes, microwaved, cooked in skin, flesh and skin, without salt | Vegetables and Vegetable Products | 12.00 mcg | 3% | USDA_SR |
| 4013 | Yambean (jicama), raw | Vegetables and Vegetable Products | 12.00 mcg | 3% | USDA_SR |
| 4014 | Potatoes, hash brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 12.00 mcg | 3% | USDA_SR |
| 4015 | Beans, snap, green, frozen, all styles, microwaved | Vegetables and Vegetable Products | 12.00 mcg | 3% | USDA_SR |
| 4016 | Syrups, malt | Sweets | 12.00 mcg | 3% | USDA_SR |
| 4017 | Kohlrabi, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 12.00 mcg | 3% | USDA_SR |
| 4018 | Squash, winter, spaghetti, raw | Vegetables and Vegetable Products | 12.00 mcg | 3% | USDA_SR |
| 4019 | Purslane, raw | Vegetables and Vegetable Products | 12.00 mcg | 3% | USDA_SR |
| 4020 | Mustard greens, raw | Vegetables and Vegetable Products | 12.00 mcg | 3% | USDA_SR |
| 4021 | Mushrooms, canned, drained solids | Vegetables and Vegetable Products | 12.00 mcg | 3% | USDA_SR |
| 4022 | Litchis, dried | Fruits and Fruit Juices | 12.00 mcg | 3% | USDA_SR |
| 4023 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, Liquid concentrate, not reconstituted | Baby Foods | 12.00 mcg | 3% | USDA_SR |
| 4024 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, Liquid concentrate, not reconstituted | Baby Foods | 12.00 mcg | 3% | USDA_SR |
| 4025 | Spaghetti, spinach, cooked | Cereal Grains and Pasta | 12.00 mcg | 3% | USDA_SR |
| 4026 | Alcoholic beverage, pina colada, prepared-from-recipe | Beverages | 12.00 mcg | 3% | USDA_SR |
| 4027 | Mountain yam, hawaii, cooked, steamed, with salt | Vegetables and Vegetable Products | 12.00 mcg | 3% | USDA_SR |
| 4028 | Gourd, dishcloth (towelgourd), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 12.00 mcg | 3% | USDA_SR |
| 4029 | Squash, summer, crookneck and straightneck, frozen, unprepared | Vegetables and Vegetable Products | 12.00 mcg | 3% | USDA_SR |
| 4030 | Pumpkin, canned, without salt | Vegetables and Vegetable Products | 12.00 mcg | 3% | USDA_SR |
| 4031 | Mountain yam, hawaii, cooked, steamed, without salt | Vegetables and Vegetable Products | 12.00 mcg | 3% | USDA_SR |
| 4032 | Kohlrabi, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 12.00 mcg | 3% | USDA_SR |
| 4033 | Gourd, dishcloth (towelgourd), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 12.00 mcg | 3% | USDA_SR |
| 4034 | Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E | Fruits and Fruit Juices | 12.00 mcg | 3% | USDA_SR |
| 4035 | Blueberries, dried, sweetened | Fruits and Fruit Juices | 12.00 mcg | 3% | USDA_SR |
| 4036 | Candies, MARS SNACKFOOD US, M&M's Almond Chocolate Candies | Sweets | 12.00 mcg | 3% | USDA_SR |
| 4037 | Candies, NESTLE, BABY RUTH Bar | Sweets | 12.00 mcg | 3% | USDA_SR |
| 4038 | Candies, fudge, vanilla with nuts | Sweets | 12.00 mcg | 3% | USDA_SR |
| 4039 | Snacks, tortilla chips, plain, white corn, salted | Snacks | 12.00 mcg | 3% | USDA_SR |
| 4040 | Snacks, granola bars, hard, almond | Snacks | 12.00 mcg | 3% | USDA_SR |
| 4041 | Blueberry, dried, sweetened | Fruits and fruit juices | 12.00 mcg | 3% | CNF |
| 4042 | Beans, snap (Italian, green or yellow), frozen, microwaved | Vegetables and Vegetable Products | 12.00 mcg | 3% | CNF |
| 4043 | Granola bar, chewy, chocolate chip | Baked Products | 12.00 mcg | 3% | CNF |
| 4044 | Tomato products, canned paste, with salt | Vegetables and Vegetable Products | 12.00 mcg | 3% | CNF |
| 4045 | Potato, flesh and skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 12.00 mcg | 3% | CNF |
| 4046 | Potato, flesh, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 12.00 mcg | 3% | CNF |
| 4047 | Kohlrabi, boiled, drained, with salt | Vegetables and Vegetable Products | 12.00 mcg | 3% | CNF |
| 4048 | Gourd, dishcloth (towelgourd), boiled, drained, with salt | Vegetables and Vegetable Products | 12.00 mcg | 3% | CNF |
| 4049 | Candies, M&M's Almond Chocolate Candies | Sweets | 12.00 mcg | 3% | CNF |
| 4050 | Dessert, frozen yogourt, chocolate | Sweets | 12.00 mcg | 3% | CNF |
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