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 2901–2950 of 3,209 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2901 | Soup, cream, vegetable, dehydrated, water added | Soups, Sauces and Gravies | 3.00 mcg | 1% |
| 2902 | Cereal, hot, cream of rice, cooked | Breakfast cereals | 3.00 mcg | 1% |
| 2903 | Cereal, ready to eat, Heritage Flakes, Nature's Path | Breakfast cereals | 3.00 mcg | 1% |
| 2904 | Cereal, hot, cream of wheat, instant: original, prepared | Breakfast cereals | 3.00 mcg | 1% |
| 2905 | Cereal, hot, oats, minute, prepared, Robin Hood | Breakfast cereals | 3.00 mcg | 1% |
| 2906 | Apricot, dried, sulphured, cooked without added sugar | Fruits and fruit juices | 3.00 mcg | 1% |
| 2907 | Fig, canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 3.00 mcg | 1% |
| 2908 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, water pack, solids and liquid | Fruits and fruit juices | 3.00 mcg | 1% |
| 2909 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, juice pack, solids and liquid | Fruits and fruit juices | 3.00 mcg | 1% |
| 2910 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, extra light syrup pack, solids and liquid | Fruits and fruit juices | 3.00 mcg | 1% |
| 2911 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, light syrup pack, solids and liquid | Fruits and fruit juices | 3.00 mcg | 1% |
| 2912 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 3.00 mcg | 1% |
| 2913 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, extra heavy syrup, solids and liquid | Fruits and fruit juices | 3.00 mcg | 1% |
| 2914 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, water pack, solids and liquid | Fruits and fruit juices | 3.00 mcg | 1% |
| 2915 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 3.00 mcg | 1% |
| 2916 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 3.00 mcg | 1% |
| 2917 | Gooseberry, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 3.00 mcg | 1% |
| 2918 | Grape, thompson seedless, canned, water pack, solids and liquid | Fruits and fruit juices | 3.00 mcg | 1% |
| 2919 | Grape, thompson seedless, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 3.00 mcg | 1% |
| 2920 | Peach, canned halves or slices, juice pack, solids and liquid | Fruits and fruit juices | 3.00 mcg | 1% |
| 2921 | Peach, canned halves or slices, extra light syrup pack, solids and liquid | Fruits and fruit juices | 3.00 mcg | 1% |
| 2922 | Peach, canned halves or slices, heavy syrup pack, solids and liquid | Fruits and fruit juices | 3.00 mcg | 1% |
| 2923 | Peach, canned halves or slices, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 3.00 mcg | 1% |
| 2924 | Peach, spiced, canned whole, heavy syrup pack, solids and liquid | Fruits and fruit juices | 3.00 mcg | 1% |
| 2925 | Peach, dehydrated (low moisture), sulphured, cooked | Fruits and fruit juices | 3.00 mcg | 1% |
| 2926 | Peach, frozen sliced, sweetened | Fruits and fruit juices | 3.00 mcg | 1% |
| 2927 | Plum, canned, purple, water pack, solids and liquid | Fruits and fruit juices | 3.00 mcg | 1% |
| 2928 | Plum, canned, purple, juice pack, solids and liquid | Fruits and fruit juices | 3.00 mcg | 1% |
| 2929 | Plum, canned, purple, heavy syrup pack, solids and liquid | Fruits and fruit juices | 3.00 mcg | 1% |
| 2930 | Plum, canned, purple, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 3.00 mcg | 1% |
| 2931 | Quince, raw | Fruits and fruit juices | 3.00 mcg | 1% |
| 2932 | Watermelon, raw | Fruits and fruit juices | 3.00 mcg | 1% |
| 2933 | Apple, raw, with skin | Fruits and fruit juices | 3.00 mcg | 1% |
| 2934 | Applesauce, canned, unsweetened | Fruits and fruit juices | 3.00 mcg | 1% |
| 2935 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, juice pack, solids and liquid | Fruits and fruit juices | 3.00 mcg | 1% |
| 2936 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, light syrup pack, solids and liquid | Fruits and fruit juices | 3.00 mcg | 1% |
| 2937 | Peach, canned halves or slices, water pack, solids and liquid | Fruits and fruit juices | 3.00 mcg | 1% |
| 2938 | Peach, canned halves or slices, light syrup pack, solids and liquid | Fruits and fruit juices | 3.00 mcg | 1% |
| 2939 | Plum, canned, purple, light syrup pack, solids and liquid | Fruits and fruit juices | 3.00 mcg | 1% |
| 2940 | Raisin, golden seedless | Fruits and fruit juices | 3.00 mcg | 1% |
| 2941 | Raisin, seeded | Fruits and fruit juices | 3.00 mcg | 1% |
| 2942 | Butterbur (fuki), canned | Vegetables and Vegetable Products | 3.00 mcg | 1% |
| 2943 | Celeriac, boiled, drained | Vegetables and Vegetable Products | 3.00 mcg | 1% |
| 2944 | Taro shoots, raw | Vegetables and Vegetable Products | 3.00 mcg | 1% |
| 2945 | Taro shoots, cooked | Vegetables and Vegetable Products | 3.00 mcg | 1% |
| 2946 | Nopales (prickly pear), raw | Vegetables and Vegetable Products | 3.00 mcg | 1% |
| 2947 | Nopales (prickly pear), cooked | Vegetables and Vegetable Products | 3.00 mcg | 1% |
| 2948 | Bamboo shoots, canned, drained solids | Vegetables and Vegetable Products | 3.00 mcg | 1% |
| 2949 | Garlic, raw | Vegetables and Vegetable Products | 3.00 mcg | 1% |
| 2950 | Nuts, coconut meat, desiccated, sweetened, flaked, packaged | Nuts and Seeds | 3.00 mcg | 1% |
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