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 3,760 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1801 | Peppers, jalapeno, raw | Vegetables and Vegetable Products | 27.00 mcg | 7% |
| 1802 | Carrots, baby, raw | Vegetables and Vegetable Products | 27.00 mcg | 7% |
| 1803 | Snacks, potato chips, made from dried potatoes, reduced fat | Snacks | 27.00 mcg | 7% |
| 1804 | Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium | Legumes and Legume Products | 26.00 mcg | 6% |
| 1805 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 26.00 mcg | 6% |
| 1806 | Cake, snack cakes, creme-filled, chocolate with frosting | Baked Products | 26.00 mcg | 6% |
| 1807 | Refried beans, canned, traditional, reduced sodium | Legumes and Legume Products | 26.00 mcg | 6% |
| 1808 | Sausage, meatless | Legumes and Legume Products | 26.00 mcg | 6% |
| 1809 | Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt | Breakfast Cereals | 26.00 mcg | 6% |
| 1810 | Pie, vanilla cream, prepared from recipe | Baked Products | 26.00 mcg | 6% |
| 1811 | Pie, pumpkin, commercially prepared | Baked Products | 26.00 mcg | 6% |
| 1812 | Pie, pecan, prepared from recipe | Baked Products | 26.00 mcg | 6% |
| 1813 | Cake, pineapple upside-down, prepared from recipe | Baked Products | 26.00 mcg | 6% |
| 1814 | Okara | Legumes and Legume Products | 26.00 mcg | 6% |
| 1815 | Beverages, citrus fruit juice drink, frozen concentrate | Beverages | 26.00 mcg | 6% |
| 1816 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 20 calories, ready-to-feed | Baby Foods | 26.00 mcg | 6% |
| 1817 | Babyfood, juice, orange | Baby Foods | 26.00 mcg | 6% |
| 1818 | Sauce, pesto, MEZZETTA, NAPA VALLEY BISTRO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 26.00 mcg | 6% |
| 1819 | Fast foods, cheeseburger; single, regular patty, with condiments | Fast Foods | 26.00 mcg | 6% |
| 1820 | Peas and carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 26.00 mcg | 6% |
| 1821 | Nuts, coconut meat, raw | Nut and Seed Products | 26.00 mcg | 6% |
| 1822 | Potatoes, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 26.00 mcg | 6% |
| 1823 | Peas and carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 26.00 mcg | 6% |
| 1824 | Melon balls, frozen | Fruits and Fruit Juices | 26.00 mcg | 6% |
| 1825 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 24 calories ready-to-feed Low iron | Baby Foods | 26.00 mcg | 6% |
| 1826 | Wheat flour, white, all-purpose, unenriched | Cereal Grains and Pasta | 26.00 mcg | 6% |
| 1827 | Toppings, nuts in syrup | Sweets | 26.00 mcg | 6% |
| 1828 | Peppers, sweet, yellow, raw | Vegetables and Vegetable Products | 26.00 mcg | 6% |
| 1829 | Lima beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 26.00 mcg | 6% |
| 1830 | Salsify, (vegetable oyster), raw | Vegetables and Vegetable Products | 26.00 mcg | 6% |
| 1831 | Cowpeas, young pods with seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 26.00 mcg | 6% |
| 1832 | Beans, snap, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 26.00 mcg | 6% |
| 1833 | Lima beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 26.00 mcg | 6% |
| 1834 | Loganberries, frozen | Fruits and Fruit Juices | 26.00 mcg | 6% |
| 1835 | Beans, chili, barbecue, ranch style, cooked | Legumes and Legume Products | 26.00 mcg | 6% |
| 1836 | Restaurant, family style, fried mozzarella sticks | Restaurant Foods | 26.00 mcg | 6% |
| 1837 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 20 calories ready-to-feed Low iron | Baby Foods | 26.00 mcg | 6% |
| 1838 | Wild rice, cooked | Cereal Grains and Pasta | 26.00 mcg | 6% |
| 1839 | Snacks, tortilla chips, nacho-flavor, reduced fat | Snacks | 26.00 mcg | 6% |
| 1840 | Candies, MARS SNACKFOOD US, TWIX Caramel Cookie Bars | Sweets | 26.00 mcg | 6% |
| 1841 | Cowpeas, young pods with seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 26.00 mcg | 6% |
| 1842 | DENNY'S, mozzarella cheese sticks | Restaurant Foods | 26.00 mcg | 6% |
| 1843 | Raspberries, frozen, red, sweetened | Fruits and Fruit Juices | 26.00 mcg | 6% |
| 1844 | Snacks, granola bars, soft, coated, milk chocolate coating, chocolate chip | Snacks | 26.00 mcg | 6% |
| 1845 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 25.00 mcg | 6% |
| 1846 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids | Legumes and Legume Products | 25.00 mcg | 6% |
| 1847 | Popovers, dry mix, unenriched | Baked Products | 25.00 mcg | 6% |
| 1848 | Pie, lemon meringue, prepared from recipe | Baked Products | 25.00 mcg | 6% |
| 1849 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor | Snacks | 25.00 mcg | 6% |
| 1850 | Blackberries, raw | Fruits and Fruit Juices | 25.00 mcg | 6% |
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