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 1851–1900 of 3,209 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1851 | Snacks, tortilla chips, ranch | Snacks | 17.00 mcg | 4% |
| 1852 | Snacks, popcorn, oil-popped, white popcorn, with salt | Snacks | 17.00 mcg | 4% |
| 1853 | Yautia (tannier), raw | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1854 | Tofu, regular; soft or firm, prepared with magnesium chloride (nigari) | Legumes and Legume Products | 17.00 mcg | 4% |
| 1855 | Cereal, hot, oats, instant: Cookies and Cream, prepared, Quaker | Breakfast cereals | 17.00 mcg | 4% |
| 1856 | Cereal, hot, oats, instant: golden honey with bran, prepared, Quaker | Breakfast cereals | 17.00 mcg | 4% |
| 1857 | Cereal, hot, oats, instant: Wild Berry Medley, prepared, Quaker | Breakfast cereals | 17.00 mcg | 4% |
| 1858 | Dessert topping (non dairy), fat free, Reddi Wip | Dairy and Egg Products | 17.00 mcg | 4% |
| 1859 | Orange-strawberry-banana juice | Fruits and fruit juices | 17.00 mcg | 4% |
| 1860 | Snacks, popcorn, oil-popped, unsalted | Snacks | 17.00 mcg | 4% |
| 1861 | Cheese, cottage, with vegetables | Dairy and Egg Products | 17.00 mcg | 4% |
| 1862 | Egg, chicken, scrambled, frozen mixture | Dairy and Egg Products | 17.00 mcg | 4% |
| 1863 | Snacks, popcorn, microwave, low fat and sodium | Snacks | 17.00 mcg | 4% |
| 1864 | Salmonberry, raw | Fruits and fruit juices | 17.00 mcg | 4% |
| 1865 | Potato, french-fried, frozen, partially fried, cottage cut, heated in oven, with salt | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1866 | Potato, skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1867 | Radish, oriental (daikon), boiled, drained, with salt | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 1868 | Restaurant, Chinese, noodles, crunchy | Cereals, Grains and Pasta | 17.00 mcg | 4% |
| 1869 | Stir fry with tofu | Mixed Dishes | 17.00 mcg | 4% |
| 1870 | Cheese, edam | Dairy and Egg Products | 16.00 mcg | 4% |
| 1871 | Egg substitute, frozen (yolk replaced) | Dairy and Egg Products | 16.00 mcg | 4% |
| 1872 | Soup, pea, green or split, dehydrated, water added | Soups, Sauces and Gravies | 16.00 mcg | 4% |
| 1873 | Tangerine (mandarin), raw | Fruits and fruit juices | 16.00 mcg | 4% |
| 1874 | Beans, lima, canned, solids and liquid | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1875 | Collards, boiled, drained | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1876 | Kohlrabi, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1877 | Onion, Welsh, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1878 | Pepper, sweet, green, canned, solids and liquid | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1879 | Pokeberry shoots, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1880 | Potato, hashed-brown, homemade | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1881 | Waterchestnuts, Chinese, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1882 | Winged beans (goa bean) leaves, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1883 | Yam, boiled, drained or baked | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1884 | Collards, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1885 | Beans, lima, baby, frozen, boiled, drained | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1886 | Pepper, sweet, green, boiled, drained | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1887 | Potato, flesh, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1888 | Potato, hashed brown, frozen, plain, prepared | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1889 | Pumpkin, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1890 | Squash, winter, butternut, frozen, boiled | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1891 | Squash, winter, hubbard, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1892 | Squash, winter, hubbard, baked | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1893 | Pepper, sweet, green, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1894 | Pepper, sweet, red, boiled, drained | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1895 | Pepper, sweet, red, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1896 | Potato, flesh and skin, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% |
| 1897 | Nuts, macadamia (bushnuts, queensland), oil roasted | Nuts and Seeds | 16.00 mcg | 4% |
| 1898 | Nuts, pecans, dry roasted | Nuts and Seeds | 16.00 mcg | 4% |
| 1899 | Nuts, macadamia (bushnuts, queensland), oil roasted, salted | Nuts and Seeds | 16.00 mcg | 4% |
| 1900 | Nuts, pecans, dry roasted, salted | Nuts and Seeds | 16.00 mcg | 4% |
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