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 1351–1400 of 3,760 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1351 | Millet flour | Cereal Grains and Pasta | 42.00 mcg | 10% |
| 1352 | Beverages, chocolate drink, milk and soy based, ready to drink, fortified | Beverages | 42.00 mcg | 10% |
| 1353 | Cookies, brownies, commercially prepared, reduced fat, with added fiber | Baked Products | 42.00 mcg | 10% |
| 1354 | Fast foods, onion rings, breaded and fried | Fast Foods | 42.00 mcg | 10% |
| 1355 | Fast foods, cheeseburger; single, regular patty, with condiments and vegetables | Fast Foods | 42.00 mcg | 10% |
| 1356 | Buckwheat groats, roasted, dry | Cereal Grains and Pasta | 42.00 mcg | 10% |
| 1357 | Peas, edible-podded, raw | Vegetables and Vegetable Products | 42.00 mcg | 10% |
| 1358 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 42.00 mcg | 10% |
| 1359 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 42.00 mcg | 10% |
| 1360 | Candies, REESE'S BITES | Sweets | 42.00 mcg | 10% |
| 1361 | Quinoa, cooked | Cereal Grains and Pasta | 42.00 mcg | 10% |
| 1362 | Succotash, (corn and limas), frozen, unprepared | Vegetables and Vegetable Products | 42.00 mcg | 10% |
| 1363 | Snacks, trail mix, tropical | Snacks | 42.00 mcg | 10% |
| 1364 | Cake, coffeecake, creme-filled with chocolate frosting | Baked Products | 41.00 mcg | 10% |
| 1365 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water | Legumes and Legume Products | 41.00 mcg | 10% |
| 1366 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 41.00 mcg | 10% |
| 1367 | Turnip greens, canned, solids and liquids | Vegetables and Vegetable Products | 41.00 mcg | 10% |
| 1368 | Cauliflower, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 41.00 mcg | 10% |
| 1369 | Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 41.00 mcg | 10% |
| 1370 | Pumpkin, flowers, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 41.00 mcg | 10% |
| 1371 | Potato pancakes | Vegetables and Vegetable Products | 41.00 mcg | 10% |
| 1372 | Wheat, soft white | Cereal Grains and Pasta | 41.00 mcg | 10% |
| 1373 | Cauliflower, green, cooked, with salt | Vegetables and Vegetable Products | 41.00 mcg | 10% |
| 1374 | Cauliflower, green, cooked, no salt added | Vegetables and Vegetable Products | 41.00 mcg | 10% |
| 1375 | Pumpkin flowers, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 41.00 mcg | 10% |
| 1376 | Wheat, soft red winter | Cereal Grains and Pasta | 41.00 mcg | 10% |
| 1377 | Cauliflower, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 41.00 mcg | 10% |
| 1378 | Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 41.00 mcg | 10% |
| 1379 | Stew, dumpling with mutton (Navajo) | American Indian/Alaska Native Foods | 41.00 mcg | 10% |
| 1380 | Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size | Breakfast Cereals | 40.00 mcg | 10% |
| 1381 | Babyfood, vegetables, garden vegetable, strained | Baby Foods | 40.00 mcg | 10% |
| 1382 | Pasta with Sliced Franks in Tomato Sauce, canned entree | Meals, Entrees, and Side Dishes | 40.00 mcg | 10% |
| 1383 | Fast foods, burrito, with beans | Fast Foods | 40.00 mcg | 10% |
| 1384 | Soup, broccoli cheese, canned, condensed, commercial | Soups, Sauces, and Gravies | 40.00 mcg | 10% |
| 1385 | Potatoes, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 40.00 mcg | 10% |
| 1386 | CHICK-FIL-A, Chick-n-Strips | Fast Foods | 40.00 mcg | 10% |
| 1387 | Candies, crispy bar with peanut butter filling | Sweets | 40.00 mcg | 10% |
| 1388 | Nuts, hickorynuts, dried | Nut and Seed Products | 40.00 mcg | 10% |
| 1389 | Potatoes, mashed, dehydrated, granules without milk, dry form | Vegetables and Vegetable Products | 40.00 mcg | 10% |
| 1390 | Peas, edible-podded, frozen, unprepared | Vegetables and Vegetable Products | 40.00 mcg | 10% |
| 1391 | Candies, HERSHEY, REESESTICKS crispy wafers, peanut butter, milk chocolate | Sweets | 40.00 mcg | 10% |
| 1392 | Corn, sweet, white, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 40.00 mcg | 10% |
| 1393 | Succotash, (corn and limas), raw | Vegetables and Vegetable Products | 40.00 mcg | 10% |
| 1394 | Snacks, potato sticks | Snacks | 40.00 mcg | 10% |
| 1395 | Drumstick leaves, raw | Vegetables and Vegetable Products | 40.00 mcg | 10% |
| 1396 | Corn, sweet, yellow, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 40.00 mcg | 10% |
| 1397 | Beverages, ABBOTT, ENSURE PLUS, ready-to-drink | Beverages | 40.00 mcg | 10% |
| 1398 | George Weston Bakeries, Thomas English Muffins | Baked Products | 40.00 mcg | 10% |
| 1399 | Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors | Snacks | 39.00 mcg | 10% |
| 1400 | Infant formula, PBM PRODUCTS, store brand, powder | Baby Foods | 39.00 mcg | 10% |
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