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 1151–1200 of 3,209 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1151 | Turnip greens, canned, solids and liquid | Vegetables and Vegetable Products | 41.00 mcg | 10% |
| 1152 | Grains, wheat, soft red winter | Cereals, Grains and Pasta | 41.00 mcg | 10% |
| 1153 | Peas, edible-podded (snow peas), frozen, unprepared | Vegetables and Vegetable Products | 40.00 mcg | 10% |
| 1154 | Fast foods, mexican, burrito with beans | Fast Foods | 40.00 mcg | 10% |
| 1155 | Fast foods, mexican, enchilada with cheese | Fast Foods | 40.00 mcg | 10% |
| 1156 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty and bun, with condiments and vegetables | Fast Foods | 40.00 mcg | 10% |
| 1157 | Potato, mashed, dehydrated, granules without milk, unprepared | Vegetables and Vegetable Products | 40.00 mcg | 10% |
| 1158 | Drumstick (horseradish-tree), leaves, raw | Vegetables and Vegetable Products | 40.00 mcg | 10% |
| 1159 | Potato, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 40.00 mcg | 10% |
| 1160 | Corn, sweet, frozen, kernels on the cob, unprepared | Vegetables and Vegetable Products | 40.00 mcg | 10% |
| 1161 | Snacks, potato sticks | Snacks | 40.00 mcg | 10% |
| 1162 | Candies, bar, crispy bar with peanut butter filling | Sweets | 40.00 mcg | 10% |
| 1163 | Soup, pea, green or split, dehydrated | Soups, Sauces and Gravies | 40.00 mcg | 10% |
| 1164 | Pasta with sliced franks in tomato sauce, canned | Mixed Dishes | 40.00 mcg | 10% |
| 1165 | Nuts, hickory nuts, dried | Nuts and Seeds | 40.00 mcg | 10% |
| 1166 | Soup, broccoli cheese, canned, condensed | Soups, Sauces and Gravies | 40.00 mcg | 10% |
| 1167 | Succotash, raw | Vegetables and Vegetable Products | 40.00 mcg | 10% |
| 1168 | Candies, REESESTICKS, crispy wafers, peanut butter, milk chocolate | Sweets | 40.00 mcg | 10% |
| 1169 | Orange, california, valencia, raw | Fruits and fruit juices | 39.00 mcg | 10% |
| 1170 | Turnip greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 39.00 mcg | 10% |
| 1171 | Fast foods, entree, salad, vegetable, no dressing, with cheese and egg | Fast Foods | 39.00 mcg | 10% |
| 1172 | Granola bar, chewy, fruit flavour, soy protein added, yogourt coated | Baked Products | 39.00 mcg | 10% |
| 1173 | Cereal, ready to eat, All Bran Strawberry Bites, Kellogg's | Breakfast cereals | 39.00 mcg | 10% |
| 1174 | Snacks, corn-based, extruded, chips, barbecue | Snacks | 39.00 mcg | 10% |
| 1175 | Hearts of palm, canned | Vegetables and Vegetable Products | 39.00 mcg | 10% |
| 1176 | Cake, sponge, homemade | Baked Products | 39.00 mcg | 10% |
| 1177 | Tourtiere, homemade | Baked Products | 39.00 mcg | 10% |
| 1178 | Bread stuffing, dry mix, prepared | Baked Products | 39.00 mcg | 10% |
| 1179 | Turnip greens, frozen, boiled, drained | Vegetables and Vegetable Products | 39.00 mcg | 10% |
| 1180 | Candies, REESE'S, FAST BREAK, milk chocolate peanut butter and soft nougat | Sweets | 39.00 mcg | 10% |
| 1181 | Coffee cake, cheese | Baked Products | 39.00 mcg | 10% |
| 1182 | Pancake, plain, homemade | Baked Products | 38.00 mcg | 10% |
| 1183 | Fast foods, breakfast, biscuit with egg and steak | Fast Foods | 38.00 mcg | 10% |
| 1184 | Lettuce, looseleaf | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1185 | Cookie, oatmeal (with raisins), commercial, less than 5g fat/serving | Baked Products | 38.00 mcg | 10% |
| 1186 | Pancake, buttermilk, homemade | Baked Products | 38.00 mcg | 10% |
| 1187 | Cracker, wheat | Baked Products | 38.00 mcg | 10% |
| 1188 | Candies, bars, Mr Goodbar | Sweets | 38.00 mcg | 10% |
| 1189 | Fast foods, pizza, cheese, regular crust, frozen, cooked | Fast Foods | 38.00 mcg | 10% |
| 1190 | Lasagna, vegetarian, homemade | Mixed Dishes | 38.00 mcg | 10% |
| 1191 | Potato, white, flesh and skin, baked | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1192 | Nuts, European chestnuts (sweet), boiled and steamed | Nuts and Seeds | 38.00 mcg | 10% |
| 1193 | Mushroom, oyster, raw | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1194 | Mushroom, straw, canned, drained solids | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1195 | Grains, barley, malt flour | Cereals, Grains and Pasta | 38.00 mcg | 10% |
| 1196 | Mushroom, fungi, Cloud ears, dried | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1197 | Bread, pumpernickel, toasted | Baked Products | 38.00 mcg | 10% |
| 1198 | Cake, white, homemade, without icing (frosting) | Baked Products | 38.00 mcg | 10% |
| 1199 | Cake, snack cake, cream-filled, sponge | Baked Products | 38.00 mcg | 10% |
| 1200 | Corn, sweet, canned, brine pack, solids and liquid, unsalted | Vegetables and Vegetable Products | 38.00 mcg | 10% |
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