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 2301–2350 of 3,760 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2301 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 16.00 mcg | 4% |
| 2302 | Pie, coconut cream, prepared from mix, no-bake type | Baked Products | 15.00 mcg | 4% |
| 2303 | Snacks, popcorn, microwave, regular (butter) flavor, made with partially hydrogenated oil | Snacks | 15.00 mcg | 4% |
| 2304 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola | Breakfast Cereals | 15.00 mcg | 4% |
| 2305 | Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS | Breakfast Cereals | 15.00 mcg | 4% |
| 2306 | Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS | Breakfast Cereals | 15.00 mcg | 4% |
| 2307 | Cookies, sugar wafer, chocolate-covered | Baked Products | 15.00 mcg | 4% |
| 2308 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 15.00 mcg | 4% |
| 2309 | Babyfood, vegetables, carrots, strained | Baby Foods | 15.00 mcg | 4% |
| 2310 | Popcorn, microwave, regular (butter) flavor, made with palm oil | Snacks | 15.00 mcg | 4% |
| 2311 | Rice and Wheat cereal bar | Snacks | 15.00 mcg | 4% |
| 2312 | Soup, minestrone, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 15.00 mcg | 4% |
| 2313 | Tofu, raw, regular, prepared with calcium sulfate | Legumes and Legume Products | 15.00 mcg | 4% |
| 2314 | Peas, green, split, mature seeds, raw | Legumes and Legume Products | 15.00 mcg | 4% |
| 2315 | Candies, M&M MARS Pretzel Chocolate Candies | Sweets | 15.00 mcg | 4% |
| 2316 | Candies, sugar-coated almonds | Sweets | 15.00 mcg | 4% |
| 2317 | Nuts, pecans, oil roasted, without salt added | Nut and Seed Products | 15.00 mcg | 4% |
| 2318 | Salsify, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2319 | Rutabagas, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2320 | Turnips, raw | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2321 | Tree fern, cooked, without salt | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2322 | Tomatoes, red, ripe, raw, year round average | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2323 | Beet greens, raw | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2324 | Onions, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2325 | Potatoes, flesh and skin, raw | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2326 | Onions, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2327 | Beans, snap, green, frozen, all styles, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2328 | Restaurant, family style, french fries | Restaurant Foods | 15.00 mcg | 4% |
| 2329 | Couscous, cooked | Cereal Grains and Pasta | 15.00 mcg | 4% |
| 2330 | Nuts, pecans, oil roasted, with salt added | Nut and Seed Products | 15.00 mcg | 4% |
| 2331 | Beans, snap, yellow, frozen, all styles, unprepared | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2332 | Salsify, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2333 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2334 | Babyfood, cereal, brown rice, dry, instant | Baby Foods | 15.00 mcg | 4% |
| 2335 | Desserts, mousse, chocolate, prepared-from-recipe | Sweets | 15.00 mcg | 4% |
| 2336 | Candies, MARS SNACKFOOD US, TWIX Peanut Butter Cookie Bars | Sweets | 15.00 mcg | 4% |
| 2337 | Tree fern, cooked, with salt | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2338 | Rutabagas, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2339 | New Zealand spinach, raw | Vegetables and Vegetable Products | 15.00 mcg | 4% |
| 2340 | Plantains, green, fried | Fruits and Fruit Juices | 15.00 mcg | 4% |
| 2341 | Dates, medjool | Fruits and Fruit Juices | 15.00 mcg | 4% |
| 2342 | Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY | Fruits and Fruit Juices | 15.00 mcg | 4% |
| 2343 | Strawberries, frozen, sweetened, sliced | Fruits and Fruit Juices | 15.00 mcg | 4% |
| 2344 | Schar, Gluten-Free, Wheat-Free, Classic White Bread | Baked Products | 15.00 mcg | 4% |
| 2345 | Fruit juice smoothie, NAKED JUICE, GREEN MACHINE | Fruits and Fruit Juices | 15.00 mcg | 4% |
| 2346 | DENNY'S, french fries | Restaurant Foods | 15.00 mcg | 4% |
| 2347 | Tamales (Navajo) | American Indian/Alaska Native Foods | 15.00 mcg | 4% |
| 2348 | Malt beverage, includes non-alcoholic beer | Beverages | 14.00 mcg | 4% |
| 2349 | Grapefruit juice, white, canned or bottled, unsweetened | Fruits and Fruit Juices | 14.00 mcg | 4% |
| 2350 | Soy sauce made from soy and wheat (shoyu) | Legumes and Legume Products | 14.00 mcg | 4% |
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