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 1301–1350 of 3,760 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Corn, sweet, white, canned, cream style, no salt added | Vegetables and Vegetable Products | 45.00 mcg | 11% |
| 1302 | Corn, sweet, white, canned, cream style, regular pack | Vegetables and Vegetable Products | 45.00 mcg | 11% |
| 1303 | Yardlong bean, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 45.00 mcg | 11% |
| 1304 | Corn, sweet, yellow, canned, cream style, no salt added | Vegetables and Vegetable Products | 45.00 mcg | 11% |
| 1305 | Yardlong bean, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 45.00 mcg | 11% |
| 1306 | Corn, sweet, yellow, canned, cream style, regular pack | Vegetables and Vegetable Products | 45.00 mcg | 11% |
| 1307 | Candies, MARS SNACKFOOD US, M&M's Peanut Butter Chocolate Candies | Sweets | 45.00 mcg | 11% |
| 1308 | Cookies, chocolate chip, refrigerated dough, baked | Baked Products | 44.00 mcg | 11% |
| 1309 | Egg, whole, cooked, hard-boiled | Dairy and Egg Products | 44.00 mcg | 11% |
| 1310 | Beverages, FUZE, orange mango, fortified with vitamins A, C, E, B6 | Beverages | 44.00 mcg | 11% |
| 1311 | Cookies, peanut butter, refrigerated dough, baked | Baked Products | 44.00 mcg | 11% |
| 1312 | Soy sauce made from soy and wheat (shoyu), low sodium | Legumes and Legume Products | 44.00 mcg | 11% |
| 1313 | Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 44.00 mcg | 11% |
| 1314 | Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) | Breakfast Cereals | 44.00 mcg | 11% |
| 1315 | Nutritional supplement for people with diabetes, liquid | Dairy and Egg Products | 44.00 mcg | 11% |
| 1316 | Nuts, almonds | Nut and Seed Products | 44.00 mcg | 11% |
| 1317 | Drumstick pods, raw | Vegetables and Vegetable Products | 44.00 mcg | 11% |
| 1318 | Cauliflower, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 44.00 mcg | 11% |
| 1319 | Peas, green, canned, no salt added, drained solids | Vegetables and Vegetable Products | 44.00 mcg | 11% |
| 1320 | OLIVE GARDEN, cheese ravioli with marinara sauce | Restaurant Foods | 44.00 mcg | 11% |
| 1321 | Lasagna, cheese, frozen, unprepared | Meals, Entrees, and Side Dishes | 44.00 mcg | 11% |
| 1322 | Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 44.00 mcg | 11% |
| 1323 | Cauliflower, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 44.00 mcg | 11% |
| 1324 | Succotash, (corn and limas), canned, with cream style corn | Vegetables and Vegetable Products | 44.00 mcg | 11% |
| 1325 | Candies, NESTLE, OH HENRY! Bar | Sweets | 44.00 mcg | 11% |
| 1326 | Beans, baked, canned, with beef | Legumes and Legume Products | 43.00 mcg | 11% |
| 1327 | Sweet rolls, cheese | Baked Products | 43.00 mcg | 11% |
| 1328 | French toast, prepared from recipe, made with low fat (2%) milk | Baked Products | 43.00 mcg | 11% |
| 1329 | Cookies, fudge, cake-type (includes trolley cakes) | Baked Products | 43.00 mcg | 11% |
| 1330 | Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit | Breakfast Cereals | 43.00 mcg | 11% |
| 1331 | Fast foods, cheeseburger; double, regular patty; with condiments | Fast Foods | 43.00 mcg | 11% |
| 1332 | Cake, pound, commercially prepared, fat-free | Baked Products | 43.00 mcg | 11% |
| 1333 | Beverages, tea, instant, lemon, with added ascorbic acid | Beverages | 43.00 mcg | 11% |
| 1334 | Sauce, sofrito, prepared from recipe | Soups, Sauces, and Gravies | 43.00 mcg | 11% |
| 1335 | TACO BELL, Taco Salad | Fast Foods | 43.00 mcg | 11% |
| 1336 | Fast foods, cheeseburger, double, regular patty and bun, with condiments | Fast Foods | 43.00 mcg | 11% |
| 1337 | Cabbage, raw | Vegetables and Vegetable Products | 43.00 mcg | 11% |
| 1338 | Mangos, raw | Fruits and Fruit Juices | 43.00 mcg | 11% |
| 1339 | Wheat, durum | Cereal Grains and Pasta | 43.00 mcg | 11% |
| 1340 | Pasta, homemade, made without egg, cooked | Cereal Grains and Pasta | 43.00 mcg | 11% |
| 1341 | Pasta, homemade, made with egg, cooked | Cereal Grains and Pasta | 43.00 mcg | 11% |
| 1342 | Wheat, hard red spring | Cereal Grains and Pasta | 43.00 mcg | 11% |
| 1343 | Cabbage, napa, cooked | Vegetables and Vegetable Products | 43.00 mcg | 11% |
| 1344 | Baobab powder | Fruits and Fruit Juices | 43.00 mcg | 11% |
| 1345 | Cookies, sugar wafer, with creme filling, sugar free | Baked Products | 42.00 mcg | 10% |
| 1346 | Beverages, ABBOTT, ENSURE, Nutritional Shake, Ready-to-Drink | Beverages | 42.00 mcg | 10% |
| 1347 | Doughnuts, french crullers, glazed | Baked Products | 42.00 mcg | 10% |
| 1348 | Cake, pound, commercially prepared, butter (includes fresh and frozen) | Baked Products | 42.00 mcg | 10% |
| 1349 | Bread, whole-wheat, commercially prepared | Baked Products | 42.00 mcg | 10% |
| 1350 | Bacon, meatless | Legumes and Legume Products | 42.00 mcg | 10% |
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