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 2201–2250 of 3,760 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2201 | Snacks, granola bar, chewy, reduced sugar, all flavors | Snacks | 17.00 mcg | 4% |
| 2202 | Crackers, matzo, plain | Baked Products | 17.00 mcg | 4% |
| 2203 | Infant formula, ABBOTT NUTRITION, SIMILAC NEOSURE, ready-to-feed, with ARA and DHA | Baby Foods | 17.00 mcg | 4% |
| 2204 | Babyfood, vegetables, corn, creamed, strained | Baby Foods | 17.00 mcg | 4% |
| 2205 | Reddi Wip Fat Free Whipped Topping | Dairy and Egg Products | 17.00 mcg | 4% |
| 2206 | Cookies, chocolate cream covered biscuit sticks | Baked Products | 17.00 mcg | 4% |
| 2207 | Ice cream, light, soft serve, chocolate | Dairy and Egg Products | 17.00 mcg | 4% |
| 2208 | Sauce, hot chile, sriracha, CHA! BY TEXAS PETE | Soups, Sauces, and Gravies | 17.00 mcg | 4% |
| 2209 | Babyfood, cereal, mixed, with bananas, dry | Baby Foods | 17.00 mcg | 4% |
| 2210 | Spices, pepper, black | Spices and Herbs | 17.00 mcg | 4% |
| 2211 | Ice cream, lowfat, no sugar added, cone, added peanuts and chocolate sauce | Dairy and Egg Products | 17.00 mcg | 4% |
| 2212 | Onions, frozen, chopped, unprepared | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 2213 | Snacks, popcorn, oil-popped, white popcorn, salt added | Snacks | 17.00 mcg | 4% |
| 2214 | Radishes, oriental, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 2215 | Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, with salt | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 2216 | Potatoes, microwaved, cooked, in skin, skin with salt | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 2217 | Potato puffs, frozen, unprepared | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 2218 | Potatoes, microwaved, cooked in skin, skin, without salt | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 2219 | Potatoes, raw, skin | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 2220 | Oranges, raw, Florida | Fruits and Fruit Juices | 17.00 mcg | 4% |
| 2221 | Eggs, scrambled, frozen mixture | Dairy and Egg Products | 17.00 mcg | 4% |
| 2222 | Snacks, popcorn, home-prepared, oil-popped, unsalted | Snacks | 17.00 mcg | 4% |
| 2223 | Restaurant, Mexican, cheese enchilada | Restaurant Foods | 17.00 mcg | 4% |
| 2224 | Noodles, flat, crunchy, Chinese restaurant | Cereal Grains and Pasta | 17.00 mcg | 4% |
| 2225 | Yautia (tannier), raw | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 2226 | Mushroom, white, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 2227 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 2228 | Mushrooms, white, raw | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 2229 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 2230 | Cheese, cottage, with vegetables | Dairy and Egg Products | 17.00 mcg | 4% |
| 2231 | Nuts, chestnuts, japanese, boiled and steamed | Nut and Seed Products | 17.00 mcg | 4% |
| 2232 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 2233 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 2234 | Radishes, oriental, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 2235 | Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 17.00 mcg | 4% |
| 2236 | Kumquats, raw | Fruits and Fruit Juices | 17.00 mcg | 4% |
| 2237 | Popcorn, microwave, low fat and sodium | Snacks | 17.00 mcg | 4% |
| 2238 | Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS | Fruits and Fruit Juices | 17.00 mcg | 4% |
| 2239 | Babyfood, banana no tapioca, strained | Baby Foods | 17.00 mcg | 4% |
| 2240 | Danish pastry, raspberry, unenriched | Baked Products | 16.00 mcg | 4% |
| 2241 | Snacks, potato chips, made from dried potatoes (preformed), multigrain | Snacks | 16.00 mcg | 4% |
| 2242 | Snacks, vegetable chips, made from garden vegetables | Snacks | 16.00 mcg | 4% |
| 2243 | Soup, minestrone, canned, reduced sodium, ready-to-serve | Soups, Sauces, and Gravies | 16.00 mcg | 4% |
| 2244 | Bread, naan, whole wheat, commercially prepared, refrigerated | Baked Products | 16.00 mcg | 4% |
| 2245 | Egg substitute, liquid or frozen, fat free | Dairy and Egg Products | 16.00 mcg | 4% |
| 2246 | Cheese, edam | Dairy and Egg Products | 16.00 mcg | 4% |
| 2247 | Danish pastry, lemon, unenriched | Baked Products | 16.00 mcg | 4% |
| 2248 | Danish pastry, fruit, unenriched (includes apple, cinnamon, raisin, strawberry) | Baked Products | 16.00 mcg | 4% |
| 2249 | Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon | Baby Foods | 16.00 mcg | 4% |
| 2250 | Fast foods, cheeseburger; single, large patty; with condiments | Fast Foods | 16.00 mcg | 4% |
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