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 7101–7106 of 7,106 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7101 | Babyfood, snack, biscuit, mixed grain | Babyfoods | 1.00 mcg | 0% | CNF |
| 7102 | Cheese, Mexican, queso anejo | Dairy and Egg Products | 1.00 mcg | 0% | CNF |
| 7103 | Whey, sweet, fluid | Dairy and Egg Products | 1.00 mcg | 0% | CNF |
| 7104 | Eggnog, 7% M.F., Canadian product, 4% to 8% M.F. | Dairy and Egg Products | 1.00 mcg | 0% | CNF |
| 7105 | Apples, gala, with skin, raw | Fruits and Fruit Juices | 0.81 mcg | 0% | USDA_FF |
| 7106 | Grape juice, purple, with added vitamin C, from concentrate, shelf stable | Fruits and Fruit Juices | 0.66 mcg | 0% | USDA_FF |
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