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 5501–5550 of 7,106 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5501 | Sweet potato, canned, syrup pack, drained solids | Vegetables and Vegetable Products | 8.00 mcg | 2% | CNF |
| 5502 | Dock (sorrel), boiled, drained | Vegetables and Vegetable Products | 8.00 mcg | 2% | CNF |
| 5503 | Yambean (jimaca), tuber, boiled, drained | Vegetables and Vegetable Products | 8.00 mcg | 2% | CNF |
| 5504 | Squash, summer, zucchini, frozen, boiled, drained | Vegetables and Vegetable Products | 8.00 mcg | 2% | CNF |
| 5505 | Potato, whole, frozen, boiled, drained | Vegetables and Vegetable Products | 8.00 mcg | 2% | CNF |
| 5506 | Potato, O'brien, frozen, unprepared | Vegetables and Vegetable Products | 8.00 mcg | 2% | CNF |
| 5507 | Potato, mashed, dehydrated, granules with milk, water and margarine added | Vegetables and Vegetable Products | 8.00 mcg | 2% | CNF |
| 5508 | Potato, mashed, dehydrated, granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 8.00 mcg | 2% | CNF |
| 5509 | New Zealand spinach, boiled, drained | Vegetables and Vegetable Products | 8.00 mcg | 2% | CNF |
| 5510 | Lotus root, boiled, drained | Vegetables and Vegetable Products | 8.00 mcg | 2% | CNF |
| 5511 | Celeriac, raw | Vegetables and Vegetable Products | 8.00 mcg | 2% | CNF |
| 5512 | Carrot, canned, solids and liquid | Vegetables and Vegetable Products | 8.00 mcg | 2% | CNF |
| 5513 | Currant, red and white, raw | Fruits and fruit juices | 8.00 mcg | 2% | CNF |
| 5514 | Cherry, sour, red, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 8.00 mcg | 2% | CNF |
| 5515 | Pear, asian, raw | Fruits and fruit juices | 8.00 mcg | 2% | CNF |
| 5516 | Rhubarb, frozen, uncooked | Fruits and fruit juices | 8.00 mcg | 2% | CNF |
| 5517 | Persimmon, japanese, raw | Fruits and fruit juices | 8.00 mcg | 2% | CNF |
| 5518 | Passion fruit juice, yellow, raw | Fruits and fruit juices | 8.00 mcg | 2% | CNF |
| 5519 | Melon, casaba, raw | Fruits and fruit juices | 8.00 mcg | 2% | CNF |
| 5520 | Lime juice, canned or bottled | Fruits and fruit juices | 8.00 mcg | 2% | CNF |
| 5521 | Lime, raw | Fruits and fruit juices | 8.00 mcg | 2% | CNF |
| 5522 | Cherry, sour, red, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 8.00 mcg | 2% | CNF |
| 5523 | Cherry, sour, red, canned, water pack, solids and liquid | Fruits and fruit juices | 8.00 mcg | 2% | CNF |
| 5524 | Cherry, sour, red, raw | Fruits and fruit juices | 8.00 mcg | 2% | CNF |
| 5525 | Sauce, worcestershire, ready-to-serve | Soups, Sauces and Gravies | 8.00 mcg | 2% | CNF |
| 5526 | Sauce, steak, tomato based, ready-to-serve | Soups, Sauces and Gravies | 8.00 mcg | 2% | CNF |
| 5527 | Sauce, white, medium, 2% milk, homemade | Soups, Sauces and Gravies | 8.00 mcg | 2% | CNF |
| 5528 | Sauce, teriyaki, ready-to-serve | Soups, Sauces and Gravies | 8.00 mcg | 2% | CNF |
| 5529 | Sauce, Stroganoff, dehydrated | Soups, Sauces and Gravies | 8.00 mcg | 2% | CNF |
| 5530 | Soup, scotch broth, canned, condensed | Soups, Sauces and Gravies | 8.00 mcg | 2% | CNF |
| 5531 | Milk, evaporated, whole, canned, undiluted, 7.8% M.F. | Dairy and Egg Products | 8.00 mcg | 2% | CNF |
| 5532 | Cheese, cottage, (2% M.F.) | Dairy and Egg Products | 8.00 mcg | 2% | CNF |
| 5533 | Cheese, Mexican, queso asadero | Dairy and Egg Products | 8.00 mcg | 2% | CNF |
| 5534 | Cheese fondue | Dairy and Egg Products | 8.00 mcg | 2% | CNF |
| 5535 | Cheese, parmesan, shredded | Dairy and Egg Products | 8.00 mcg | 2% | CNF |
| 5536 | Cheese, mozzarella, (48% water, 25% M.F.) | Dairy and Egg Products | 8.00 mcg | 2% | CNF |
| 5537 | Carrots, frozen, unprepared | Vegetables and Vegetable Products | 7.00 mcg | 2% | USDA_FF |
| 5538 | Mustard, prepared, yellow | Spices and Herbs | 7.00 mcg | 2% | USDA_FF |
| 5539 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 7.00 mcg | 2% | USDA_FF |
| 5540 | SILK Coffee, soymilk | Legumes and Legume Products | 7.00 mcg | 2% | USDA_SR |
| 5541 | Soymilk, chocolate, nonfat, with added calcium, vitamins A and D | Legumes and Legume Products | 7.00 mcg | 2% | USDA_SR |
| 5542 | Soymilk (all flavors), nonfat, with added calcium, vitamins A and D | Legumes and Legume Products | 7.00 mcg | 2% | USDA_SR |
| 5543 | Beverages, fruit punch juice drink, frozen concentrate | Beverages | 7.00 mcg | 2% | USDA_SR |
| 5544 | Pie, coconut creme, commercially prepared | Baked Products | 7.00 mcg | 2% | USDA_SR |
| 5545 | Beverages, chocolate powder, no sugar added | Beverages | 7.00 mcg | 2% | USDA_SR |
| 5546 | Soup, egg drop, Chinese restaurant | Soups, Sauces, and Gravies | 7.00 mcg | 2% | USDA_SR |
| 5547 | Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour | Baked Products | 7.00 mcg | 2% | USDA_SR |
| 5548 | Blueberries, frozen, sweetened | Fruits and Fruit Juices | 7.00 mcg | 2% | USDA_SR |
| 5549 | Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 7.00 mcg | 2% | USDA_SR |
| 5550 | SILK Mocha, soymilk | Legumes and Legume Products | 7.00 mcg | 2% | USDA_SR |
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