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 4501–4550 of 5,726 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4501 | Sauce, sweet and sour, ready-to-serve | Soups, Sauces, and Gravies | 8.00 mcg | 2% | USDA_SR |
| 4502 | Currants, red and white, raw | Fruits and Fruit Juices | 8.00 mcg | 2% | USDA_SR |
| 4503 | Cherries, sour, red, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 8.00 mcg | 2% | USDA_SR |
| 4504 | Cherries, sour, red, canned, water pack, solids and liquids | Fruits and Fruit Juices | 8.00 mcg | 2% | USDA_SR |
| 4505 | Cherries, sour, red, raw | Fruits and Fruit Juices | 8.00 mcg | 2% | USDA_SR |
| 4506 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 8.00 mcg | 2% | USDA_SR |
| 4507 | Yokan, prepared from adzuki beans and sugar | Legumes and Legume Products | 8.00 mcg | 2% | USDA_SR |
| 4508 | Babyfood, dinner, mixed vegetable, strained | Baby Foods | 8.00 mcg | 2% | USDA_SR |
| 4509 | Fast foods, sundae, caramel | Fast Foods | 8.00 mcg | 2% | USDA_SR |
| 4510 | Sauce, teriyaki, ready-to-serve, reduced sodium | Soups, Sauces, and Gravies | 8.00 mcg | 2% | USDA_SR |
| 4511 | Natto | Legumes and Legume Products | 8.00 mcg | 2% | USDA_SR |
| 4512 | Babyfood, vegetables, squash, junior | Baby Foods | 8.00 mcg | 2% | USDA_SR |
| 4513 | Babyfood, vegetables, squash, strained | Baby Foods | 8.00 mcg | 2% | USDA_SR |
| 4514 | Chili, no beans, canned entree | Meals, Entrees, and Side Dishes | 8.00 mcg | 2% | USDA_SR |
| 4515 | Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST | Cereal Grains and Pasta | 8.00 mcg | 2% | USDA_SR |
| 4516 | Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored | Beverages | 8.00 mcg | 2% | USDA_SR |
| 4517 | Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch | Baked Products | 8.00 mcg | 2% | USDA_SR |
| 4518 | Sauce, steak, tomato based | Soups, Sauces, and Gravies | 8.00 mcg | 2% | USDA_SR |
| 4519 | Sauce, salsa, verde, ready-to-serve | Soups, Sauces, and Gravies | 8.00 mcg | 2% | USDA_SR |
| 4520 | Cherries, sour, red, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 8.00 mcg | 2% | USDA_SR |
| 4521 | Sauce, worcestershire | Soups, Sauces, and Gravies | 8.00 mcg | 2% | USDA_SR |
| 4522 | Babyfood, dessert, fruit pudding, orange, strained | Baby Foods | 8.00 mcg | 2% | USDA_SR |
| 4523 | Babyfood, fruit dessert, mango with tapioca | Baby Foods | 8.00 mcg | 2% | USDA_SR |
| 4524 | Sauce, teriyaki, ready-to-serve | Soups, Sauces, and Gravies | 8.00 mcg | 2% | USDA_SR |
| 4525 | Salad dressing, mayonnaise, soybean and safflower oil, with salt | Fats and Oils | 8.00 mcg | 2% | USDA_SR |
| 4526 | Turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% | USDA_SR |
| 4527 | Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% | USDA_SR |
| 4528 | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% | USDA_SR |
| 4529 | New zealand spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% | USDA_SR |
| 4530 | Potatoes, o'brien, home-prepared | Vegetables and Vegetable Products | 8.00 mcg | 2% | USDA_SR |
| 4531 | Potatoes, mashed, home-prepared, whole milk added | Vegetables and Vegetable Products | 8.00 mcg | 2% | USDA_SR |
| 4532 | Potatoes, o'brien, frozen, unprepared | Vegetables and Vegetable Products | 8.00 mcg | 2% | USDA_SR |
| 4533 | Celeriac, raw | Vegetables and Vegetable Products | 8.00 mcg | 2% | USDA_SR |
| 4534 | Carrots, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 8.00 mcg | 2% | USDA_SR |
| 4535 | Tomatoes, red, ripe, canned, packed in tomato juice, no salt added | Vegetables and Vegetable Products | 8.00 mcg | 2% | USDA_SR |
| 4536 | Potatoes, frozen, whole, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% | USDA_SR |
| 4537 | Sweet potato, canned, syrup pack, drained solids | Vegetables and Vegetable Products | 8.00 mcg | 2% | USDA_SR |
| 4538 | Dock, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.00 mcg | 2% | USDA_SR |
| 4539 | Yambean (jicama), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.00 mcg | 2% | USDA_SR |
| 4540 | Turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.00 mcg | 2% | USDA_SR |
| 4541 | Turnips, frozen, unprepared | Vegetables and Vegetable Products | 8.00 mcg | 2% | USDA_SR |
| 4542 | Tomato products, canned, sauce, with herbs and cheese | Vegetables and Vegetable Products | 8.00 mcg | 2% | USDA_SR |
| 4543 | Tomatoes, red, ripe, canned, packed in tomato juice | Vegetables and Vegetable Products | 8.00 mcg | 2% | USDA_SR |
| 4544 | Potatoes, frozen, whole, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.00 mcg | 2% | USDA_SR |
| 4545 | Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added | Vegetables and Vegetable Products | 8.00 mcg | 2% | USDA_SR |
| 4546 | Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 8.00 mcg | 2% | USDA_SR |
| 4547 | Persimmons, japanese, raw | Fruits and Fruit Juices | 8.00 mcg | 2% | USDA_SR |
| 4548 | Rice, white, long-grain, parboiled, unenriched, dry | Cereal Grains and Pasta | 8.00 mcg | 2% | USDA_SR |
| 4549 | Rice, white, long-grain, regular, raw, unenriched | Cereal Grains and Pasta | 8.00 mcg | 2% | USDA_SR |
| 4550 | Barley flour or meal | Cereal Grains and Pasta | 8.00 mcg | 2% | USDA_SR |
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