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 2401–2450 of 3,209 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2401 | Potato, mashed, homemade, prepared with whole milk | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2402 | Potato, O'brien, homemade | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2403 | Potato, mashed, homemade, prepared with whole milk and butter | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2404 | Squash, winter, spaghetti, baked or boiled, drained | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2405 | Tomato, red, ripe, canned, whole | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2406 | Tomato products, canned, sauce with herbs and cheese | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2407 | Turnip, frozen, unprepared | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2408 | Turnip, frozen, boiled, drained | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2409 | Pickles, cucumber, dill (includes Kosher and Polish) | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2410 | Pickles, cucumber, dill, low sodium | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2411 | Nuts, coconut meat, desiccated, sweetened, shredded | Nuts and Seeds | 8.00 mcg | 2% |
| 2412 | Malted milk, natural flavour, powder, with whole milk | Beverages | 8.00 mcg | 2% |
| 2413 | Beans, adzuki, yokan (bean jelly) | Legumes and Legume Products | 8.00 mcg | 2% |
| 2414 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 8.00 mcg | 2% |
| 2415 | Soybean, fermented products, natto | Legumes and Legume Products | 8.00 mcg | 2% |
| 2416 | Snacks, corn-based, extruded, chips, plain | Snacks | 8.00 mcg | 2% |
| 2417 | Dessert, frozen, ice cream, vanilla, rich, 16% M.F. | Sweets | 8.00 mcg | 2% |
| 2418 | Candies, milk chocolate coated raisins | Sweets | 8.00 mcg | 2% |
| 2419 | Candies, M&M's, plain chocolate candies | Sweets | 8.00 mcg | 2% |
| 2420 | Dessert, egg custard, dry mix, prepared with 2% milk | Sweets | 8.00 mcg | 2% |
| 2421 | Icing (frosting), vanilla (white), creamy, ready-to-eat | Sweets | 8.00 mcg | 2% |
| 2422 | Grains, rice, white, long-grain, regular, dry | Cereals, Grains and Pasta | 8.00 mcg | 2% |
| 2423 | Grains, rice, white, long-grain, parboiled, dry | Cereals, Grains and Pasta | 8.00 mcg | 2% |
| 2424 | Fast foods, dessert, sundae, caramel | Fast Foods | 8.00 mcg | 2% |
| 2425 | Candies, confectioner's coating, yogourt | Sweets | 8.00 mcg | 2% |
| 2426 | Grains, barley flour | Cereals, Grains and Pasta | 8.00 mcg | 2% |
| 2427 | Rambutan, canned, syrup pack | Fruits and fruit juices | 8.00 mcg | 2% |
| 2428 | Soup, cheddar cheese, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 8.00 mcg | 2% |
| 2429 | Soup, cream, mushroom, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 8.00 mcg | 2% |
| 2430 | Soup, tomato, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 8.00 mcg | 2% |
| 2431 | Malted milk, natural flavour, powder, with 2% M.F. milk | Beverages | 8.00 mcg | 2% |
| 2432 | Potato, mashed, homemade, prepared with 2% M.F. milk and margarine | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2433 | Potato, mashed, homemade, prepared with 2% M.F. milk | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2434 | Potato, mashed, homemade, prepared with 2% M.F. milk and butter | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2435 | Sauce, teriyaki, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 8.00 mcg | 2% |
| 2436 | Soup, cream, mushroom, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 8.00 mcg | 2% |
| 2437 | Salad dressing, mayonnaise, made with tofu | Fats and Oils | 8.00 mcg | 2% |
| 2438 | Cheese, processed product, cheddar, slices, low sodium | Dairy and Egg Products | 8.00 mcg | 2% |
| 2439 | Cheese food, imitation | Dairy and Egg Products | 8.00 mcg | 2% |
| 2440 | Candies, ALMOND JOY BITES | Sweets | 8.00 mcg | 2% |
| 2441 | Chili without beans, canned | Mixed Dishes | 8.00 mcg | 2% |
| 2442 | Carrot, canned, solids ans liquid, unsalted | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2443 | Dock (sorrel), boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2444 | Lotus root, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2445 | New Zealand spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2446 | Potato, whole, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2447 | Squash, summer, zucchini, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2448 | Squash, winter, spaghetti, baked or boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2449 | Turnip, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 2450 | Yambean (jimaca), tuber, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
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