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 1901–1950 of 3,760 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1901 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 24.00 mcg | 6% |
| 1902 | Cabbage, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 24.00 mcg | 6% |
| 1903 | Squash, summer, zucchini, includes skin, raw | Vegetables and Vegetable Products | 24.00 mcg | 6% |
| 1904 | Sauerkraut, canned, solids and liquids | Vegetables and Vegetable Products | 24.00 mcg | 6% |
| 1905 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 24.00 mcg | 6% |
| 1906 | Orange juice, canned, unsweetened | Fruits and Fruit Juices | 24.00 mcg | 6% |
| 1907 | Pretzels, soft | Snacks | 24.00 mcg | 6% |
| 1908 | Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron | Baby Foods | 24.00 mcg | 6% |
| 1909 | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 24.00 mcg | 6% |
| 1910 | Cabbage, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 24.00 mcg | 6% |
| 1911 | Squash, winter, butternut, frozen, unprepared | Vegetables and Vegetable Products | 24.00 mcg | 6% |
| 1912 | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 24.00 mcg | 6% |
| 1913 | Clementines, raw | Fruits and Fruit Juices | 24.00 mcg | 6% |
| 1914 | Beans, baked, canned, no salt added | Legumes and Legume Products | 24.00 mcg | 6% |
| 1915 | Snacks, granola bars, soft, uncoated, plain | Snacks | 24.00 mcg | 6% |
| 1916 | Fruit juice smoothie, BOLTHOUSE FARMS, strawberry banana | Fruits and Fruit Juices | 24.00 mcg | 6% |
| 1917 | Pomegranate juice, bottled | Fruits and Fruit Juices | 24.00 mcg | 6% |
| 1918 | Strawberries, raw | Fruits and Fruit Juices | 24.00 mcg | 6% |
| 1919 | Hearts of palm, raw | Vegetables and Vegetable Products | 24.00 mcg | 6% |
| 1920 | Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 23.00 mcg | 6% |
| 1921 | Hyacinth beans, mature seeds, raw | Legumes and Legume Products | 23.00 mcg | 6% |
| 1922 | Chili with beans, canned | Legumes and Legume Products | 23.00 mcg | 6% |
| 1923 | Beans, kidney, red, mature seeds, canned, solids and liquids | Legumes and Legume Products | 23.00 mcg | 6% |
| 1924 | Pie, mince, prepared from recipe | Baked Products | 23.00 mcg | 6% |
| 1925 | Cherimoya, raw | Fruits and Fruit Juices | 23.00 mcg | 6% |
| 1926 | Babyfood, vegetable, butternut squash and corn | Baby Foods | 23.00 mcg | 6% |
| 1927 | Sauce, hoisin, ready-to-serve | Soups, Sauces, and Gravies | 23.00 mcg | 6% |
| 1928 | Pie, blueberry, prepared from recipe | Baked Products | 23.00 mcg | 6% |
| 1929 | Cookies, marshmallow, chocolate-coated (includes marshmallow pies) | Baked Products | 23.00 mcg | 6% |
| 1930 | Capers, canned | Spices and Herbs | 23.00 mcg | 6% |
| 1931 | Nuts, coconut cream, raw (liquid expressed from grated meat) | Nut and Seed Products | 23.00 mcg | 6% |
| 1932 | Peppers, hot chili, green, raw | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1933 | Barley, pearled, raw | Cereal Grains and Pasta | 23.00 mcg | 6% |
| 1934 | Snacks, popcorn, air-popped (Unsalted) | Snacks | 23.00 mcg | 6% |
| 1935 | Squash, summer, crookneck and straightneck, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1936 | Peppers, hot chili, red, raw | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1937 | Yam, raw | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1938 | Potato puffs, frozen, oven-heated | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1939 | Onions, sweet, raw | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1940 | Corn, sweet, yellow, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1941 | Chicory roots, raw | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1942 | Burdock root, raw | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1943 | Beans, snap, green, frozen, cooked, boiled, drained without salt | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1944 | Restaurant, family style, hash browns | Restaurant Foods | 23.00 mcg | 6% |
| 1945 | Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 23.00 mcg | 6% |
| 1946 | Peppers, serrano, raw | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1947 | Tomatoes, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1948 | Beans, snap, yellow, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1949 | Beans, snap, yellow, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1950 | Beans, snap, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mcg | 6% |
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