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 3,760 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1952 | DENNY'S, hash browns | Restaurant Foods | 23.00 mcg | 6% |
| 1953 | Rye flour, light | Cereal Grains and Pasta | 23.00 mcg | 6% |
| 1954 | Drumstick leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1955 | Corn, sweet, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1956 | Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1957 | Drumstick leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1958 | Feijoa, raw | Fruits and Fruit Juices | 23.00 mcg | 6% |
| 1959 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1960 | Snacks, potato chips, made from dried potatoes, sour-cream and onion-flavor | Snacks | 23.00 mcg | 6% |
| 1961 | Snacks, granola bars, hard, plain | Snacks | 23.00 mcg | 6% |
| 1962 | Doughnuts, yeast-leavened, glazed, unenriched (includes honey buns) | Baked Products | 22.00 mcg | 6% |
| 1963 | Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) | Baked Products | 22.00 mcg | 6% |
| 1964 | Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 22.00 mcg | 6% |
| 1965 | Cake, yellow, commercially prepared, with chocolate frosting, in-store bakery | Baked Products | 22.00 mcg | 6% |
| 1966 | Tofu, hard, prepared with nigari | Legumes and Legume Products | 22.00 mcg | 6% |
| 1967 | Beverages, OCEAN SPRAY, Cran Cherry | Beverages | 22.00 mcg | 6% |
| 1968 | Sauce, peanut, made from peanut butter, water, soy sauce | Soups, Sauces, and Gravies | 22.00 mcg | 6% |
| 1969 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry | Breakfast Cereals | 22.00 mcg | 6% |
| 1970 | Rice crackers | Snacks | 22.00 mcg | 6% |
| 1971 | Tortilla chips, yellow, plain, salted | Snacks | 22.00 mcg | 6% |
| 1972 | Soup, minestrone, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 22.00 mcg | 6% |
| 1973 | Babyfood, cereal, oatmeal, with applesauce and bananas, junior, fortified | Baby Foods | 22.00 mcg | 6% |
| 1974 | Babyfood, cereal, oatmeal, with applesauce and bananas, strained | Baby Foods | 22.00 mcg | 6% |
| 1975 | Kefir, lowfat, strawberry, LIFEWAY | Dairy and Egg Products | 22.00 mcg | 6% |
| 1976 | Sauce, hot chile, sriracha | Soups, Sauces, and Gravies | 22.00 mcg | 6% |
| 1977 | Babyfood, fruit, banana and strawberry, junior | Baby Foods | 22.00 mcg | 6% |
| 1978 | Amaranth grain, cooked | Cereal Grains and Pasta | 22.00 mcg | 6% |
| 1979 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 22.00 mcg | 6% |
| 1980 | Nuts, brazilnuts, dried, unblanched | Nut and Seed Products | 22.00 mcg | 6% |
| 1981 | Sweet potato, frozen, cooked, baked, with salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1982 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1983 | Candies, coconut bar, not chocolate covered | Sweets | 22.00 mcg | 6% |
| 1984 | Nuts, pecans | Nut and Seed Products | 22.00 mcg | 6% |
| 1985 | Potatoes, baked, skin only, with salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1986 | Tomato products, canned, sauce, with onions | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1987 | Potatoes, baked, skin, without salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1988 | Cardoon, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1989 | Celery, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1990 | Cardoon, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1991 | Taro, raw | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1992 | Sweet potato, frozen, cooked, baked, without salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1993 | Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1994 | Potatoes, frozen, french fried, par fried, extruded, unprepared | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1995 | Eggplant, raw | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1996 | Plantains, yellow, raw | Fruits and Fruit Juices | 22.00 mcg | 6% |
| 1997 | Soybean, curd cheese | Legumes and Legume Products | 22.00 mcg | 6% |
| 1998 | Snacks, sesame sticks, wheat-based, salted | Snacks | 22.00 mcg | 6% |
| 1999 | Squash, Indian, raw (Navajo) | American Indian/Alaska Native Foods | 22.00 mcg | 6% |
| 2000 | Pie, banana cream, prepared from mix, no-bake type | Baked Products | 21.00 mcg | 5% |
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