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 2501–2550 of 7,106 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2501 | Mango, raw | Fruits and fruit juices | 43.00 mcg | 11% | CNF |
| 2502 | Almond butter, creamy | Nut and Seed Products | 42.46 mcg | 11% | USDA_FF |
| 2503 | Bread, whole-wheat, commercially prepared | Baked Products | 42.00 mcg | 10% | USDA_FF |
| 2504 | Cookies, sugar wafer, with creme filling, sugar free | Baked Products | 42.00 mcg | 10% | USDA_SR |
| 2505 | Beverages, ABBOTT, ENSURE, Nutritional Shake, Ready-to-Drink | Beverages | 42.00 mcg | 10% | USDA_SR |
| 2506 | Doughnuts, french crullers, glazed | Baked Products | 42.00 mcg | 10% | USDA_SR |
| 2507 | Cake, pound, commercially prepared, butter (includes fresh and frozen) | Baked Products | 42.00 mcg | 10% | USDA_SR |
| 2508 | Bread, whole-wheat, commercially prepared | Baked Products | 42.00 mcg | 10% | USDA_SR |
| 2509 | Bacon, meatless | Legumes and Legume Products | 42.00 mcg | 10% | USDA_SR |
| 2510 | Millet flour | Cereal Grains and Pasta | 42.00 mcg | 10% | USDA_SR |
| 2511 | Beverages, chocolate drink, milk and soy based, ready to drink, fortified | Beverages | 42.00 mcg | 10% | USDA_SR |
| 2512 | Cookies, brownies, commercially prepared, reduced fat, with added fiber | Baked Products | 42.00 mcg | 10% | USDA_SR |
| 2513 | Fast foods, onion rings, breaded and fried | Fast Foods | 42.00 mcg | 10% | USDA_SR |
| 2514 | Fast foods, cheeseburger; single, regular patty, with condiments and vegetables | Fast Foods | 42.00 mcg | 10% | USDA_SR |
| 2515 | Buckwheat groats, roasted, dry | Cereal Grains and Pasta | 42.00 mcg | 10% | USDA_SR |
| 2516 | Peas, edible-podded, raw | Vegetables and Vegetable Products | 42.00 mcg | 10% | USDA_SR |
| 2517 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 42.00 mcg | 10% | USDA_SR |
| 2518 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 42.00 mcg | 10% | USDA_SR |
| 2519 | Candies, REESE'S BITES | Sweets | 42.00 mcg | 10% | USDA_SR |
| 2520 | Quinoa, cooked | Cereal Grains and Pasta | 42.00 mcg | 10% | USDA_SR |
| 2521 | Succotash, (corn and limas), frozen, unprepared | Vegetables and Vegetable Products | 42.00 mcg | 10% | USDA_SR |
| 2522 | Snacks, trail mix, tropical | Snacks | 42.00 mcg | 10% | USDA_SR |
| 2523 | Cookie, brownie, commercial, reduced fat | Baked Products | 42.00 mcg | 10% | CNF |
| 2524 | Butter tart, with raisins, homemade | Baked Products | 42.00 mcg | 10% | CNF |
| 2525 | Grains, millet, flour | Cereals, Grains and Pasta | 42.00 mcg | 10% | CNF |
| 2526 | Grains, quinoa, cooked | Cereals, Grains and Pasta | 42.00 mcg | 10% | CNF |
| 2527 | Candies, REESE'S BITES | Sweets | 42.00 mcg | 10% | CNF |
| 2528 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 42.00 mcg | 10% | CNF |
| 2529 | Milk shake, not chocolate, dry mix, unprepared | Beverages | 42.00 mcg | 10% | CNF |
| 2530 | Fast foods, side dish, onion rings, breaded and fried | Fast Foods | 42.00 mcg | 10% | CNF |
| 2531 | Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, with condiments and vegetables | Fast Foods | 42.00 mcg | 10% | CNF |
| 2532 | Fast foods, mexican, taco salad | Fast Foods | 42.00 mcg | 10% | CNF |
| 2533 | Grains, buckwheat groats, roasted, dry | Cereals, Grains and Pasta | 42.00 mcg | 10% | CNF |
| 2534 | Snacks, trail mix, tropical | Snacks | 42.00 mcg | 10% | CNF |
| 2535 | Doughnut (donut), French cruller, glazed | Baked Products | 42.00 mcg | 10% | CNF |
| 2536 | Cake, pound, commercial, made with butter (includes fresh and frozen) | Baked Products | 42.00 mcg | 10% | CNF |
| 2537 | Cake mix, angel food, dry, unprepared | Baked Products | 42.00 mcg | 10% | CNF |
| 2538 | Meatless, bacon | Legumes and Legume Products | 42.00 mcg | 10% | CNF |
| 2539 | Peas, edible-podded (snow peas), raw | Vegetables and Vegetable Products | 42.00 mcg | 10% | CNF |
| 2540 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 42.00 mcg | 10% | CNF |
| 2541 | Succotash, frozen, unprepared | Vegetables and Vegetable Products | 42.00 mcg | 10% | CNF |
| 2542 | Peppers, bell, yellow, raw | Vegetables and Vegetable Products | 41.63 mcg | 10% | USDA_FF |
| 2543 | Flaxseed, ground | Nut and Seed Products | 41.45 mcg | 10% | USDA_FF |
| 2544 | Flour, potato | Vegetables and Vegetable Products | 41.15 mcg | 10% | USDA_FF |
| 2545 | Cake, coffeecake, creme-filled with chocolate frosting | Baked Products | 41.00 mcg | 10% | USDA_SR |
| 2546 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water | Legumes and Legume Products | 41.00 mcg | 10% | USDA_SR |
| 2547 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 41.00 mcg | 10% | USDA_SR |
| 2548 | Turnip greens, canned, solids and liquids | Vegetables and Vegetable Products | 41.00 mcg | 10% | USDA_SR |
| 2549 | Cauliflower, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 41.00 mcg | 10% | USDA_SR |
| 2550 | Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 41.00 mcg | 10% | USDA_SR |
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