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 1801–1850 of 3,209 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1801 | Pasta, spaghetti, unenriched, dry | Cereals, Grains and Pasta | 18.00 mcg | 4% |
| 1802 | Pasta, macaroni (elbow), unenriched, dry | Cereals, Grains and Pasta | 18.00 mcg | 4% |
| 1803 | Fast foods, entree, chili con carne | Fast Foods | 18.00 mcg | 4% |
| 1804 | Fast foods, side dish, potato, baked, topped with cheese sauce and broccoli | Fast Foods | 18.00 mcg | 4% |
| 1805 | Egg, chicken, white, dried | Dairy and Egg Products | 18.00 mcg | 4% |
| 1806 | Wasabi, root, (Japanese horseradish), raw | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 1807 | Plant-based beverage, soy, original and vanilla, unenriched | Beverages | 18.00 mcg | 4% |
| 1808 | Potato, white, flesh and skin, raw | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 1809 | Potato, red, flesh and skin, raw | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 1810 | Cheese, cheddar, imitation, low cholesterol | Dairy and Egg Products | 18.00 mcg | 4% |
| 1811 | Cheese, monterey, low fat | Dairy and Egg Products | 18.00 mcg | 4% |
| 1812 | Vegetables, mixed, canned, unsalted | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 1813 | Dessert, frozen, juice, orange | Sweets | 18.00 mcg | 4% |
| 1814 | Orange juice, chilled, includes from concentrate, fortified with added calcium and vitamin D | Fruits and fruit juices | 18.00 mcg | 4% |
| 1815 | Snacks, popcorn, microwave, lower in fat | Snacks | 18.00 mcg | 4% |
| 1816 | Grains, teff, cooked | Cereals, Grains and Pasta | 18.00 mcg | 4% |
| 1817 | Beans, snap (Italian, green or yellow), canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 1818 | Mushroom, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 1819 | Cake, chocolate, pudding-type, dry mix, prepared, with chocolate icing (frosting) | Baked Products | 18.00 mcg | 4% |
| 1820 | Snacks, SUNCHIPS, French Onion flavour | Snacks | 18.00 mcg | 4% |
| 1821 | Salad, Greek, homemade | Mixed Dishes | 18.00 mcg | 4% |
| 1822 | Bread, whole grain (whole-wheat), with added fibre, commercial | Baked Products | 18.00 mcg | 4% |
| 1823 | Bread, sprouted wheat with added calcium and vitamin D, commercial | Baked Products | 18.00 mcg | 4% |
| 1824 | Sauce, cocktail, ready-to-serve | Soups, Sauces and Gravies | 17.00 mcg | 4% |
| 1825 | Dessert, frozen, ice cream, soft serve, chocolate, light | Sweets | 17.00 mcg | 4% |
| 1826 | Bread, whole grain (whole-wheat), with added fibre, commercial, toasted | Baked Products | 17.00 mcg | 4% |
| 1827 | Bread, sprouted wheat with added calcium and vitamin D, commercial, toasted | Baked Products | 17.00 mcg | 4% |
| 1828 | Soup, cream, broccoli, canned, condensed, reduced fat, 2% M.F. milk added | Soups, Sauces and Gravies | 17.00 mcg | 4% |
| 1829 | Babyfood, dinner, jarred, pasta with cheese and vegetables | Babyfoods | 17.00 mcg | 4% |
| 1830 | Spices, pepper, black | Spices and Herbs | 17.00 mcg | 4% |
| 1831 | Soup, cauliflower, dehydrated | Soups, Sauces and Gravies | 17.00 mcg | 4% |
| 1832 | Cereal, ready to eat, Shredded Wheat, Post | Breakfast cereals | 17.00 mcg | 4% |
| 1833 | Cereal, ready to eat, Harvest Crunch: Raisins with almonds, low fat, Quaker | Breakfast cereals | 17.00 mcg | 4% |
| 1834 | Cereal, hot, oats, instant: cinnamon and spice, prepared, Quaker | Breakfast cereals | 17.00 mcg | 4% |
| 1835 | Kumquat, raw | Fruits and fruit juices | 17.00 mcg | 4% |
| 1836 | Orange, florida, raw | Fruits and fruit juices | 17.00 mcg | 4% |
| 1837 | Strawberry, frozen, unsweetened | Fruits and fruit juices | 17.00 mcg | 4% |
| 1838 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1839 | Onion, frozen, chopped, unprepared | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1840 | Radish, oriental (daikon), boiled, drained | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1841 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1842 | Mushroom, white, raw | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1843 | Potato, skin, raw | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1844 | Potato, skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1845 | Potato puff, frozen, unprepared | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1846 | Potato, french-fried, frozen, cottage cut, salt not added in processing, heated in oven | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1847 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1848 | Nuts, Japanese chestnuts, boiled and steamed | Nuts and Seeds | 17.00 mcg | 4% |
| 1849 | Cake, chocolate, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 17.00 mcg | 4% |
| 1850 | Cracker, matzo, plain | Baked Products | 17.00 mcg | 4% |
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