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 1451–1500 of 3,209 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1451 | Cheese souffle | Mixed Dishes | 27.00 mcg | 7% |
| 1452 | Blackberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 27.00 mcg | 7% |
| 1453 | Cassava (manioc), raw | Vegetables and Vegetable Products | 27.00 mcg | 7% |
| 1454 | Coleslaw (cabbage salad), with dressing, homemade | Vegetables and Vegetable Products | 27.00 mcg | 7% |
| 1455 | Dandelion greens, raw | Vegetables and Vegetable Products | 27.00 mcg | 7% |
| 1456 | Peas and onions, canned, solids and liquid | Vegetables and Vegetable Products | 27.00 mcg | 7% |
| 1457 | Fennel, bulb, raw | Vegetables and Vegetable Products | 27.00 mcg | 7% |
| 1458 | Carrot, baby, raw | Vegetables and Vegetable Products | 27.00 mcg | 7% |
| 1459 | Beets, pickled, canned, solids and liquid | Vegetables and Vegetable Products | 27.00 mcg | 7% |
| 1460 | Nuts, almonds, oil roasted, unblanched | Nuts and Seeds | 27.00 mcg | 7% |
| 1461 | Nuts, almonds, oil roasted, unblanched, salted | Nuts and Seeds | 27.00 mcg | 7% |
| 1462 | Cake, chocolate, homemade, without icing (frosting) | Baked Products | 27.00 mcg | 7% |
| 1463 | Cake, yellow, commercial, with vanilla (white) icing (frosting) | Baked Products | 27.00 mcg | 7% |
| 1464 | Cookie, chocolate chip, soft type, commercial | Baked Products | 27.00 mcg | 7% |
| 1465 | Pie, apple, commercial, 2 crust | Baked Products | 27.00 mcg | 7% |
| 1466 | Pie, banana cream, homemade | Baked Products | 27.00 mcg | 7% |
| 1467 | Pie, cherry, homemade, 2 crust | Baked Products | 27.00 mcg | 7% |
| 1468 | Pie, blueberry, commercial, 2 crust | Baked Products | 27.00 mcg | 7% |
| 1469 | Pie, cherry, commercial, 2 crust | Baked Products | 27.00 mcg | 7% |
| 1470 | Snacks, potato chips, dried potatoes, light | Snacks | 27.00 mcg | 7% |
| 1471 | Candies, bars, Snickers | Sweets | 27.00 mcg | 7% |
| 1472 | Candies, bars, Twix, caramel cookie | Sweets | 27.00 mcg | 7% |
| 1473 | Grains, bulgur, dry | Cereals, Grains and Pasta | 27.00 mcg | 7% |
| 1474 | Pepper, jalapeno, raw | Vegetables and Vegetable Products | 27.00 mcg | 7% |
| 1475 | Hot chocolate, low calorie, with aspartame, mix, powder, with added calcium and phosphorus, without added sodium or vitamin A | Beverages | 27.00 mcg | 7% |
| 1476 | Potato, red, flesh and skin, baked | Vegetables and Vegetable Products | 27.00 mcg | 7% |
| 1477 | Fast Foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments, vegetables and mayonnaise | Fast Foods | 27.00 mcg | 7% |
| 1478 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and special sauce | Fast Foods | 27.00 mcg | 7% |
| 1479 | Cookie, oatmeal, refrigerated dough, prepared | Baked Products | 27.00 mcg | 7% |
| 1480 | Tofu, fried | Legumes and Legume Products | 27.00 mcg | 7% |
| 1481 | Tofu, fried (prepared with calcium sulphate) | Legumes and Legume Products | 27.00 mcg | 7% |
| 1482 | Granola bar, cereal bar, Oatmeal to go, all flavours, Quaker | Baked Products | 27.00 mcg | 7% |
| 1483 | Cheese, cheddar | Dairy and Egg Products | 26.00 mcg | 6% |
| 1484 | Loganberry, frozen | Fruits and fruit juices | 26.00 mcg | 6% |
| 1485 | Melon balls, frozen (cantaloupe and honeydew) | Fruits and fruit juices | 26.00 mcg | 6% |
| 1486 | Plantain, cooked | Fruits and fruit juices | 26.00 mcg | 6% |
| 1487 | Raspberry, frozen, sweetened | Fruits and fruit juices | 26.00 mcg | 6% |
| 1488 | Beans, lima, boiled, drained | Vegetables and Vegetable Products | 26.00 mcg | 6% |
| 1489 | Beans, snap (Italian, green or yellow), canned, solids and liquid | Vegetables and Vegetable Products | 26.00 mcg | 6% |
| 1490 | Cowpeas, young pods with seeds, boiled, drained | Vegetables and Vegetable Products | 26.00 mcg | 6% |
| 1491 | Peas and carrots, frozen, boiled, drained | Vegetables and Vegetable Products | 26.00 mcg | 6% |
| 1492 | Salsify (oysterplant, vegetable oyster), raw | Vegetables and Vegetable Products | 26.00 mcg | 6% |
| 1493 | Pepper, sweet, yellow, raw | Vegetables and Vegetable Products | 26.00 mcg | 6% |
| 1494 | Nuts, coconut meat, raw | Nuts and Seeds | 26.00 mcg | 6% |
| 1495 | Juice drink, citrus fruit, frozen concentrate | Beverages | 26.00 mcg | 6% |
| 1496 | Meatless, sausage | Legumes and Legume Products | 26.00 mcg | 6% |
| 1497 | Okara | Legumes and Legume Products | 26.00 mcg | 6% |
| 1498 | Cake, pineapple upside-down, homemade | Baked Products | 26.00 mcg | 6% |
| 1499 | Cake, snack cake, cream-filled, chocolate with icing (frosting) | Baked Products | 26.00 mcg | 6% |
| 1500 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 26.00 mcg | 6% |
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