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 1651–1700 of 3,760 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1651 | Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS | Breakfast Cereals | 30.00 mcg | 8% |
| 1652 | Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate. | Beverages | 30.00 mcg | 8% |
| 1653 | Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt | Breakfast Cereals | 30.00 mcg | 8% |
| 1654 | Rolls, dinner, whole-wheat | Baked Products | 30.00 mcg | 8% |
| 1655 | Cake, cheesecake, prepared from mix, no-bake type | Baked Products | 30.00 mcg | 8% |
| 1656 | Cornmeal, degermed, unenriched, white | Cereal Grains and Pasta | 30.00 mcg | 8% |
| 1657 | Soup, cream of vegetable, dry, powder | Soups, Sauces, and Gravies | 30.00 mcg | 8% |
| 1658 | Fast foods, potato, french fried in vegetable oil | Fast Foods | 30.00 mcg | 8% |
| 1659 | Seeds, sesame meal, partially defatted | Nut and Seed Products | 30.00 mcg | 8% |
| 1660 | Drumstick pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1661 | Broccoli, frozen, spears, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1662 | Buckwheat | Cereal Grains and Pasta | 30.00 mcg | 8% |
| 1663 | Sweetener, syrup, agave | Sweets | 30.00 mcg | 8% |
| 1664 | Tomatoes, yellow, raw | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1665 | Potatoes, mashed, dehydrated, granules with milk, dry form | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1666 | Peas, green, canned, drained solids, rinsed in tap water | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1667 | Onions, young green, tops only | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1668 | Cabbage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1669 | Beets, canned, drained solids | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1670 | Oranges, raw, with peel | Fruits and Fruit Juices | 30.00 mcg | 8% |
| 1671 | Snacks, granola bars, soft, uncoated, nut and raisin | Snacks | 30.00 mcg | 8% |
| 1672 | Squash, summer, scallop, raw | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1673 | Lambsquarters, raw | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1674 | Orange peel, raw | Fruits and Fruit Juices | 30.00 mcg | 8% |
| 1675 | Orange juice, raw (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 30.00 mcg | 8% |
| 1676 | Oranges, raw, all commercial varieties | Fruits and Fruit Juices | 30.00 mcg | 8% |
| 1677 | Cereals ready-to-eat, ALPEN | Breakfast Cereals | 30.00 mcg | 8% |
| 1678 | Cornmeal, degermed, unenriched, yellow | Cereal Grains and Pasta | 30.00 mcg | 8% |
| 1679 | Egg custards, dry mix | Sweets | 30.00 mcg | 8% |
| 1680 | Drumstick pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1681 | Cabbage, common, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1682 | Broccoli, frozen, spears, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1683 | Squash, summer, zucchini, italian style, canned | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1684 | Fruit juice smoothie, ODWALLA, strawberry banana | Fruits and Fruit Juices | 30.00 mcg | 8% |
| 1685 | Crackers, whole-wheat, reduced fat | Baked Products | 30.00 mcg | 8% |
| 1686 | Raspberries, puree, with seeds | Fruits and Fruit Juices | 30.00 mcg | 8% |
| 1687 | Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size | Breakfast Cereals | 30.00 mcg | 8% |
| 1688 | Pie, peach | Baked Products | 29.00 mcg | 7% |
| 1689 | Pancakes, whole-wheat, dry mix, incomplete, prepared | Baked Products | 29.00 mcg | 7% |
| 1690 | Cookies, brownies, prepared from recipe | Baked Products | 29.00 mcg | 7% |
| 1691 | Tofu, salted and fermented (fuyu), prepared with calcium sulfate | Legumes and Legume Products | 29.00 mcg | 7% |
| 1692 | Tofu, salted and fermented (fuyu) | Legumes and Legume Products | 29.00 mcg | 7% |
| 1693 | Cereals, CREAM OF RICE, dry | Breakfast Cereals | 29.00 mcg | 7% |
| 1694 | Carob flour | Legumes and Legume Products | 29.00 mcg | 7% |
| 1695 | Fast foods, egg, scrambled | Fast Foods | 29.00 mcg | 7% |
| 1696 | Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt | Breakfast Cereals | 29.00 mcg | 7% |
| 1697 | Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins | Breakfast Cereals | 29.00 mcg | 7% |
| 1698 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry | Breakfast Cereals | 29.00 mcg | 7% |
| 1699 | Tofu, raw, firm, prepared with calcium sulfate | Legumes and Legume Products | 29.00 mcg | 7% |
| 1700 | Sauce, pesto, CLASSICO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 29.00 mcg | 7% |
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