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 2051–2100 of 3,209 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2051 | Tomato, red, ripe, boiled | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2052 | Tomato, red, ripe, boiled, with salt | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2053 | Lemonade with artificial sweetener, powder | Beverages | 13.00 mcg | 3% |
| 2054 | Soy sauce (made with hydrolyzed vegetable protein) | Legumes and Legume Products | 13.00 mcg | 3% |
| 2055 | Pie, coconut custard, commercial | Baked Products | 13.00 mcg | 3% |
| 2056 | Snacks, tortilla chips, nacho | Snacks | 13.00 mcg | 3% |
| 2057 | Candies, bars, Alpine White bar with almonds | Sweets | 13.00 mcg | 3% |
| 2058 | Candies, bars / chips, semisweet chocolate | Sweets | 13.00 mcg | 3% |
| 2059 | Fast foods, dessert, ice cream, light, vanilla, soft serve with cone | Fast Foods | 13.00 mcg | 3% |
| 2060 | Sauce, pasta, spaghetti or marinara, ready-to-serve | Soups, Sauces and Gravies | 13.00 mcg | 3% |
| 2061 | Tomato, crushed, canned | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2062 | Sauce, pasta, spaghetti or marinara, ready-to-serve, low sodium | Soups, Sauces and Gravies | 13.00 mcg | 3% |
| 2063 | Grains, spelt, cooked | Cereals, Grains and Pasta | 13.00 mcg | 3% |
| 2064 | Dandelion greens, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2065 | Kale, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2066 | Onion, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2067 | Onion, frozen, whole, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2068 | Granola bar, chewy, fruit flavour, yogourt coated | Baked Products | 13.00 mcg | 3% |
| 2069 | Soup, wonton (won ton), restaurant prepared | Soups, Sauces and Gravies | 13.00 mcg | 3% |
| 2070 | Egg substitute, frozen (yolk replaced), cooked | Dairy and Egg Products | 13.00 mcg | 3% |
| 2071 | Mushroom, shiitake, raw | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 2072 | Cheese, cottage, creamed (4.5% M.F.) | Dairy and Egg Products | 12.00 mcg | 3% |
| 2073 | Cheese, muenster | Dairy and Egg Products | 12.00 mcg | 3% |
| 2074 | Cheese, ricotta, with whole milk | Dairy and Egg Products | 12.00 mcg | 3% |
| 2075 | Whey, sweet, dry | Dairy and Egg Products | 12.00 mcg | 3% |
| 2076 | Cheese, goat, soft, (more than 55% water, 21% M.F.) | Dairy and Egg Products | 12.00 mcg | 3% |
| 2077 | Cheese, cottage, (1% M.F.) | Dairy and Egg Products | 12.00 mcg | 3% |
| 2078 | Soup, cheddar cheese, canned, condensed | Soups, Sauces and Gravies | 12.00 mcg | 3% |
| 2079 | Soup, cream, mushroom, canned, condensed | Soups, Sauces and Gravies | 12.00 mcg | 3% |
| 2080 | Soup, onion, canned, condensed | Soups, Sauces and Gravies | 12.00 mcg | 3% |
| 2081 | Soup, cream, celery, dehydrated | Soups, Sauces and Gravies | 12.00 mcg | 3% |
| 2082 | Gravy, mushroom, canned | Soups, Sauces and Gravies | 12.00 mcg | 3% |
| 2083 | Carambola (star fruit), raw | Fruits and fruit juices | 12.00 mcg | 3% |
| 2084 | Grapefruit, pink or red, california or arizona, raw | Fruits and fruit juices | 12.00 mcg | 3% |
| 2085 | Grapefruit, white, california, raw | Fruits and fruit juices | 12.00 mcg | 3% |
| 2086 | Lychee, dried | Fruits and fruit juices | 12.00 mcg | 3% |
| 2087 | Gourd, dishcloth (towelgourd), boiled, drained | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2088 | Kohlrabi, boiled, drained | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2089 | Mustard greens, raw | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2090 | Potato, hashed brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2091 | Potato, O'brien, frozen, prepared | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2092 | Pumpkin, canned | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2093 | Purslane, raw | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2094 | Squash, summer, crookneck, frozen, unprepared | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2095 | Tomato products, canned, paste, no added salt | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2096 | Yambean (jimaca), tuber, raw | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2097 | Mushroom, canned, drained solids | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2098 | Potato, flesh, cooked in skin, microwaved | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2099 | Squash, winter, spaghetti, raw | Vegetables and Vegetable Products | 12.00 mcg | 3% |
| 2100 | Potato, flesh and skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 12.00 mcg | 3% |
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