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 3,760 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Beans, pinto, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 21.00 mcg | 5% |
| 2002 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, liquid concentrate, with ARA and DHA | Baby Foods | 21.00 mcg | 5% |
| 2003 | Snacks, brown rice chips | Snacks | 21.00 mcg | 5% |
| 2004 | Pie, pumpkin, prepared from recipe | Baked Products | 21.00 mcg | 5% |
| 2005 | Tempeh, cooked | Legumes and Legume Products | 21.00 mcg | 5% |
| 2006 | Chili con carne with beans, canned entree | Meals, Entrees, and Side Dishes | 21.00 mcg | 5% |
| 2007 | Dip, FRITO'S, bean, original flavor | Soups, Sauces, and Gravies | 21.00 mcg | 5% |
| 2008 | Dip, bean, original flavor | Soups, Sauces, and Gravies | 21.00 mcg | 5% |
| 2009 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces, and Gravies | 21.00 mcg | 5% |
| 2010 | Babyfood, fruit, peaches, junior | Baby Foods | 21.00 mcg | 5% |
| 2011 | Babyfood, fruit, peaches, strained | Baby Foods | 21.00 mcg | 5% |
| 2012 | Cheese, gouda | Dairy and Egg Products | 21.00 mcg | 5% |
| 2013 | Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, liquid concentrate | Baby Foods | 21.00 mcg | 5% |
| 2014 | Squash, summer, scallop, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 2015 | Vegetable juice cocktail, low sodium, canned | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 2016 | Poi | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 2017 | Onions, frozen, whole, unprepared | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 2018 | Snacks, rice cakes, brown rice, buckwheat, unsalted | Snacks | 21.00 mcg | 5% |
| 2019 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 21.00 mcg | 5% |
| 2020 | Mushrooms, shiitake, cooked, with salt | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 2021 | Vegetable juice cocktail, canned | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 2022 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 2023 | Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow | Snacks | 21.00 mcg | 5% |
| 2024 | Mushrooms, maitake, raw | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 2025 | Sweet potato, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 2026 | Squash, summer, scallop, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 2027 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 21.00 mcg | 5% |
| 2028 | Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 21.00 mcg | 5% |
| 2029 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 2030 | Rutabagas, raw | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 2031 | Mushrooms, shiitake, cooked, without salt | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 2032 | Rice cake, cracker (include hain mini rice cakes) | Snacks | 21.00 mcg | 5% |
| 2033 | Candies, carob, unsweetened | Sweets | 21.00 mcg | 5% |
| 2034 | Snacks, tortilla chips, taco-flavor | Snacks | 21.00 mcg | 5% |
| 2035 | Snacks, rice cakes, brown rice, buckwheat | Snacks | 21.00 mcg | 5% |
| 2036 | Snacks, rice cracker brown rice, plain | Snacks | 21.00 mcg | 5% |
| 2037 | Raspberries, raw | Fruits and Fruit Juices | 21.00 mcg | 5% |
| 2038 | Tomato and vegetable juice, low sodium | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 2039 | Snacks, granola bars, soft, uncoated, raisin | Snacks | 21.00 mcg | 5% |
| 2040 | Pie, Dutch Apple, Commercially Prepared | Baked Products | 21.00 mcg | 5% |
| 2041 | Cake, fruitcake, commercially prepared | Baked Products | 20.00 mcg | 5% |
| 2042 | Split pea soup, canned, reduced sodium, prepared with water or ready-to serve | Soups, Sauces, and Gravies | 20.00 mcg | 5% |
| 2043 | Bananas, raw | Fruits and Fruit Juices | 20.00 mcg | 5% |
| 2044 | Clif Z bar | Baby Foods | 20.00 mcg | 5% |
| 2045 | Ravioli, cheese-filled, canned | Meals, Entrees, and Side Dishes | 20.00 mcg | 5% |
| 2046 | Pie, egg custard, commercially prepared | Baked Products | 20.00 mcg | 5% |
| 2047 | Spices, turmeric, ground | Spices and Herbs | 20.00 mcg | 5% |
| 2048 | Cheese, Mexican, blend, reduced fat | Dairy and Egg Products | 20.00 mcg | 5% |
| 2049 | Cheese, brick | Dairy and Egg Products | 20.00 mcg | 5% |
| 2050 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry | Breakfast Cereals | 20.00 mcg | 5% |
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