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 2001–2050 of 3,209 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Hot chocolate, with aspartame, mix, powder | Beverages | 14.00 mcg | 4% |
| 2002 | Malt beverage, includes non-alcoholic beer (<0.5% alcohol by volume) | Beverages | 14.00 mcg | 4% |
| 2003 | Soy sauce (made with soy and wheat), shoyu, regular | Legumes and Legume Products | 14.00 mcg | 4% |
| 2004 | Cake, Boston cream pie, commercial | Baked Products | 14.00 mcg | 4% |
| 2005 | Candies, bars, Kit Kat wafer bar | Sweets | 14.00 mcg | 4% |
| 2006 | Candies, bars, Hershey's Milk Chocolate with almonds | Sweets | 14.00 mcg | 4% |
| 2007 | Snacks, banana chips | Snacks | 14.00 mcg | 4% |
| 2008 | Grains, buckwheat groats, roasted, cooked | Cereals, Grains and Pasta | 14.00 mcg | 4% |
| 2009 | Pasta, Japanese noodles, somen, dry | Cereals, Grains and Pasta | 14.00 mcg | 4% |
| 2010 | Jackfruit, canned, syrup pack | Fruits and fruit juices | 14.00 mcg | 4% |
| 2011 | Cucumber, peeled, raw | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2012 | Potato, Russet, flesh and skin, raw | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2013 | Salad dressing, french, fat free | Fats and Oils | 14.00 mcg | 4% |
| 2014 | Salad dressing, coleslaw | Fats and Oils | 14.00 mcg | 4% |
| 2015 | Sweets, topping, chocolate flavour hazelnut spread | Sweets | 14.00 mcg | 4% |
| 2016 | Mushroom, shiitake, stir-fried, no fat added | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2017 | Kefir, (2-3.9% M.F.) | Dairy and Egg Products | 14.00 mcg | 4% |
| 2018 | Lasagna, vegetable, frozen, baked | Mixed Dishes | 14.00 mcg | 4% |
| 2019 | Beet greens, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2020 | Eggplant (aubergine, brinjal), boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2021 | Kale, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2022 | Lambsquarters, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2023 | Pepper, sweet, red, frozen, chopped, unprepared | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2024 | Plant-based beverage, soy, enriched, all flavours | Beverages | 14.00 mcg | 4% |
| 2025 | Salad, taco, with salsa, homemade | Mixed Dishes | 14.00 mcg | 4% |
| 2026 | Plant-based beverage, soy, enriched, all flavours, reduced fat | Beverages | 14.00 mcg | 4% |
| 2027 | Cereal, ready to eat, Flax Plus Maple Pecan Crunch, Nature's Path | Breakfast cereals | 14.00 mcg | 4% |
| 2028 | Stinging Nettles, native, blanched | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2029 | Snacks, fruit leather, pieces, vitamin C added | Snacks | 14.00 mcg | 4% |
| 2030 | Soup, cream, broccoli, canned, condensed, reduced fat, water added | Soups, Sauces and Gravies | 14.00 mcg | 4% |
| 2031 | Yogourt, plain, fresh cheese-type (quark), fat free, no salt added | Dairy and Egg Products | 13.00 mcg | 3% |
| 2032 | Cheese, Mexican blend | Dairy and Egg Products | 13.00 mcg | 3% |
| 2033 | Potato salad with egg | Mixed Dishes | 13.00 mcg | 3% |
| 2034 | Cheese, ricotta, with partly skimmed milk | Dairy and Egg Products | 13.00 mcg | 3% |
| 2035 | Spices, ginger, ground | Spices and Herbs | 13.00 mcg | 3% |
| 2036 | Grapefruit, pink or red, all areas, raw | Fruits and fruit juices | 13.00 mcg | 3% |
| 2037 | Grapefruit juice, frozen concentrate, undiluted | Fruits and fruit juices | 13.00 mcg | 3% |
| 2038 | Lemon peel, raw | Fruits and fruit juices | 13.00 mcg | 3% |
| 2039 | Dandelion greens, boiled, drained | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2040 | Jerusalem artichoke (sunchoke), raw | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2041 | Kale, boiled, drained | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2042 | Lotus root, raw | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2043 | Onion, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2044 | Onion, frozen, whole, boiled, drained | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2045 | Potato, hashed brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2046 | Potato, whole, peeled, frozen, unprepared | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2047 | Squash, summer, crookneck, frozen, boiled, drained | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2048 | Borage, raw | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2049 | Dock (sorrel), raw | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2050 | Kale, scotch, boiled, drained | Vegetables and Vegetable Products | 13.00 mcg | 3% |
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