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 2151–2200 of 3,760 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2151 | Soymilk, original and vanilla, unfortified | Legumes and Legume Products | 18.00 mcg | 4% |
| 2152 | Egg, white, dried | Dairy and Egg Products | 18.00 mcg | 4% |
| 2153 | Alcoholic beverages, beer, higher alcohol | Beverages | 18.00 mcg | 4% |
| 2154 | Cheese product, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 18.00 mcg | 4% |
| 2155 | Babyfood, fruit, bananas and pineapple with tapioca, strained | Baby Foods | 18.00 mcg | 4% |
| 2156 | Cheese, port de salut | Dairy and Egg Products | 18.00 mcg | 4% |
| 2157 | Cheese, monterey | Dairy and Egg Products | 18.00 mcg | 4% |
| 2158 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 18.00 mcg | 4% |
| 2159 | Peas and carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 2160 | Peas and carrots, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 2161 | Chayote, fruit, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 2162 | Bulgur, cooked | Cereal Grains and Pasta | 18.00 mcg | 4% |
| 2163 | Vegetables, mixed, canned, solids and liquids | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 2164 | Potatoes, red, flesh and skin, raw | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 2165 | Potatoes, white, flesh and skin, raw | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 2166 | Cabbage, red, raw | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 2167 | Beans, shellie, canned, solids and liquids | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 2168 | Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 18.00 mcg | 4% |
| 2169 | Snacks, granola bars, hard, peanut butter | Snacks | 18.00 mcg | 4% |
| 2170 | Snacks, potato chips, made from dried potatoes, cheese-flavor | Snacks | 18.00 mcg | 4% |
| 2171 | Chayote, fruit, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 2172 | Mushrooms, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 2173 | Beans, snap, canned, all styles, seasoned, solids and liquids | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 2174 | Pineapple, raw, all varieties | Fruits and Fruit Juices | 18.00 mcg | 4% |
| 2175 | Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 2176 | Pasta, dry, unenriched | Cereal Grains and Pasta | 18.00 mcg | 4% |
| 2177 | Teff, cooked | Cereal Grains and Pasta | 18.00 mcg | 4% |
| 2178 | Candies, WHATCHAMACALLIT Candy Bar | Sweets | 18.00 mcg | 4% |
| 2179 | Candies, milk chocolate, with rice cereal | Sweets | 18.00 mcg | 4% |
| 2180 | Wasabi, root, raw | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 2181 | Mushrooms, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 2182 | Beans, snap, yellow, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 2183 | Beans, snap, yellow, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 2184 | Beans, snap, green, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 2185 | Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium | Fruits and Fruit Juices | 18.00 mcg | 4% |
| 2186 | Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 18.00 mcg | 4% |
| 2187 | Frozen novelties, juice type, orange | Sweets | 18.00 mcg | 4% |
| 2188 | Cheese, monterey, low fat | Dairy and Egg Products | 18.00 mcg | 4% |
| 2189 | Imitation cheese, american or cheddar, low cholesterol | Dairy and Egg Products | 18.00 mcg | 4% |
| 2190 | Stew, mutton, corn, squash (Navajo) | American Indian/Alaska Native Foods | 18.00 mcg | 4% |
| 2191 | Jams, preserves, marmalade, reduced sugar | Sweets | 18.00 mcg | 4% |
| 2192 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 18.00 mcg | 4% |
| 2193 | Snacks, popcorn, cakes | Snacks | 18.00 mcg | 4% |
| 2194 | Vitasoy USA, Vitasoy Organic Classic Original Soymilk | Legumes and Legume Products | 17.00 mcg | 4% |
| 2195 | Cake, chocolate, commercially prepared with chocolate frosting, in-store bakery | Baked Products | 17.00 mcg | 4% |
| 2196 | Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar | Snacks | 17.00 mcg | 4% |
| 2197 | Snacks, popcorn, microwave, low fat | Snacks | 17.00 mcg | 4% |
| 2198 | Sauce, cocktail, ready-to-serve | Soups, Sauces, and Gravies | 17.00 mcg | 4% |
| 2199 | Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt | Breakfast Cereals | 17.00 mcg | 4% |
| 2200 | Babyfood, vegetables, carrots, junior | Baby Foods | 17.00 mcg | 4% |
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