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 1951–2000 of 3,209 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Onion, boiled, drained, with salt | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 1952 | Nuts, pecans, oil roasted | Nuts and Seeds | 15.00 mcg | 4% |
| 1953 | Nuts, pecans, oil roasted, salted | Nuts and Seeds | 15.00 mcg | 4% |
| 1954 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 15.00 mcg | 4% |
| 1955 | Tofu, regular; medium firm or firm, raw (prepared with calcium sulphate) | Legumes and Legume Products | 15.00 mcg | 4% |
| 1956 | Pie, coconut cream, prepared from mix, no-bake type | Baked Products | 15.00 mcg | 4% |
| 1957 | Candies, bars, Twix peanut butter cookie | Sweets | 15.00 mcg | 4% |
| 1958 | Grains, couscous, cooked | Cereals, Grains and Pasta | 15.00 mcg | 4% |
| 1959 | Date, medjool | Fruits and fruit juices | 15.00 mcg | 4% |
| 1960 | Candies, sugar-coated almonds | Sweets | 15.00 mcg | 4% |
| 1961 | Tamale (Navajo) | Mixed Dishes | 15.00 mcg | 4% |
| 1962 | Dessert, mousse, chocolate, homemade | Sweets | 15.00 mcg | 4% |
| 1963 | Snacks, popcorn, microwave, butter flavour | Snacks | 15.00 mcg | 4% |
| 1964 | Rutabaga (swede), boiled, drained, with salt | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 1965 | Salsify (oysterplant, vegetable oyster), boiled, drained, with salt | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 1966 | Granola bar, chewy, low fat | Baked Products | 15.00 mcg | 4% |
| 1967 | Plant-based beverage, soy, enriched, with Omega-3 fatty acids added | Beverages | 15.00 mcg | 4% |
| 1968 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, prepared, Quaker | Breakfast cereals | 15.00 mcg | 4% |
| 1969 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, prepared, Quaker | Breakfast cereals | 15.00 mcg | 4% |
| 1970 | Cheese, neufchatel | Dairy and Egg Products | 14.00 mcg | 4% |
| 1971 | Soup, minestrone, dehydrated, water added | Soups, Sauces and Gravies | 14.00 mcg | 4% |
| 1972 | Acerola (West Indian cherry), raw | Fruits and fruit juices | 14.00 mcg | 4% |
| 1973 | Acerola juice, raw | Fruits and fruit juices | 14.00 mcg | 4% |
| 1974 | Banana, dehydrated or banana powder | Fruits and fruit juices | 14.00 mcg | 4% |
| 1975 | Breadfruit, raw | Fruits and fruit juices | 14.00 mcg | 4% |
| 1976 | Lychee (litchi), raw | Fruits and fruit juices | 14.00 mcg | 4% |
| 1977 | Loquat, raw | Fruits and fruit juices | 14.00 mcg | 4% |
| 1978 | Mammy-apple, raw | Fruits and fruit juices | 14.00 mcg | 4% |
| 1979 | Orange grapefruit juice, canned | Fruits and fruit juices | 14.00 mcg | 4% |
| 1980 | Passion fruit, purple, raw | Fruits and fruit juices | 14.00 mcg | 4% |
| 1981 | Sapodilla, raw | Fruits and fruit juices | 14.00 mcg | 4% |
| 1982 | Soursop, raw | Fruits and fruit juices | 14.00 mcg | 4% |
| 1983 | Sugar-apple, raw | Fruits and fruit juices | 14.00 mcg | 4% |
| 1984 | Tamarind, raw | Fruits and fruit juices | 14.00 mcg | 4% |
| 1985 | Arrowhead, raw | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 1986 | Beet greens, boiled, drained | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 1987 | Chard, swiss, raw | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 1988 | Cornsalad (lamb's lettuce), raw | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 1989 | Eggplant (aubergine, brinjal), boiled, drained | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 1990 | Kale, frozen, boiled, drained | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 1991 | Lambsquarters, boiled, drained | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 1992 | Radish, white icicle, raw | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 1993 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 1994 | Carrot, boiled, drained | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 1995 | Pepper, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 1996 | Tomato products, canned, sauce with onions, green peppers and celery | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 1997 | Pepper, jalapeno, canned, solids and liquid | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 1998 | Nuts, coconut cream (liquid from grated meat), sweetened, canned | Nuts and Seeds | 14.00 mcg | 4% |
| 1999 | Nuts, coconut milk (liquid from grated meat and water), canned | Nuts and Seeds | 14.00 mcg | 4% |
| 2000 | Nuts, coconut milk (liquid from grated meat and water), frozen | Nuts and Seeds | 14.00 mcg | 4% |
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