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 3001–3050 of 7,106 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3001 | Soup, consomme, dehydrated | Soups, Sauces and Gravies | 32.00 mcg | 8% | CNF |
| 3002 | Cheese, feta | Dairy and Egg Products | 32.00 mcg | 8% | CNF |
| 3003 | Peppers, banana or Hungarian wax, seeded, raw | Vegetables and Vegetable Products | 31.82 mcg | 8% | USDA_FF |
| 3004 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 31.00 mcg | 8% | USDA_FF |
| 3005 | Cereals ready-to-eat, QUAKER, Natural Granola Apple Cranberry Almond | Breakfast Cereals | 31.00 mcg | 8% | USDA_SR |
| 3006 | Babyfood, vegetables, beets, strained | Baby Foods | 31.00 mcg | 8% | USDA_SR |
| 3007 | Cake, white, prepared from recipe with coconut frosting | Baked Products | 31.00 mcg | 8% | USDA_SR |
| 3008 | Infant formula, MEAD JOHNSON, Enfamil Premature High Protein 24 Calories, ready to feed, with ARA and DHA | Baby Foods | 31.00 mcg | 8% | USDA_SR |
| 3009 | Wheat flour, white (industrial), 15% protein, bleached, unenriched | Cereal Grains and Pasta | 31.00 mcg | 8% | USDA_SR |
| 3010 | Wheat flour, white (industrial), 13% protein, bleached, unenriched | Cereal Grains and Pasta | 31.00 mcg | 8% | USDA_SR |
| 3011 | Wheat flour, white (industrial), 10% protein, bleached, unenriched | Cereal Grains and Pasta | 31.00 mcg | 8% | USDA_SR |
| 3012 | Wheat flour, white (industrial), 9% protein, bleached, unenriched | Cereal Grains and Pasta | 31.00 mcg | 8% | USDA_SR |
| 3013 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour | Baked Products | 31.00 mcg | 8% | USDA_SR |
| 3014 | Gravy, unspecified type, dry | Soups, Sauces, and Gravies | 31.00 mcg | 8% | USDA_SR |
| 3015 | Gravy, brown, dry | Soups, Sauces, and Gravies | 31.00 mcg | 8% | USDA_SR |
| 3016 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 24 calories, ready-to-feed | Baby Foods | 31.00 mcg | 8% | USDA_SR |
| 3017 | Sauce, hot chile, sriracha, TUONG OT SRIRACHA | Soups, Sauces, and Gravies | 31.00 mcg | 8% | USDA_SR |
| 3018 | Gravy, onion, dry, mix | Soups, Sauces, and Gravies | 31.00 mcg | 8% | USDA_SR |
| 3019 | Gravy, mushroom, dry, powder | Soups, Sauces, and Gravies | 31.00 mcg | 8% | USDA_SR |
| 3020 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 31.00 mcg | 8% | USDA_SR |
| 3021 | Seeds, sesame flour, high-fat | Nut and Seed Products | 31.00 mcg | 8% | USDA_SR |
| 3022 | Nuts, walnuts, black, dried | Nut and Seed Products | 31.00 mcg | 8% | USDA_SR |
| 3023 | Peas, green (includes baby and lesuer types), canned, drained solids, unprepared | Vegetables and Vegetable Products | 31.00 mcg | 8% | USDA_SR |
| 3024 | Babyfood, GERBER, Banana with orange medley | Baby Foods | 31.00 mcg | 8% | USDA_SR |
| 3025 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mcg | 8% | USDA_SR |
| 3026 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 31.00 mcg | 8% | USDA_SR |
| 3027 | Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mcg | 8% | USDA_SR |
| 3028 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mcg | 8% | USDA_SR |
| 3029 | Mangosteen, canned, syrup pack | Fruits and Fruit Juices | 31.00 mcg | 8% | USDA_SR |
| 3030 | Wheat flour, white (industrial), 11.5% protein, bleached, unenriched | Cereal Grains and Pasta | 31.00 mcg | 8% | USDA_SR |
| 3031 | Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 31.00 mcg | 8% | USDA_SR |
| 3032 | Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 31.00 mcg | 8% | USDA_SR |
| 3033 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 31.00 mcg | 8% | USDA_SR |
| 3034 | Kiwifruit, ZESPRI SunGold, raw | Fruits and Fruit Juices | 31.00 mcg | 8% | USDA_SR |
| 3035 | Snacks, popcorn, air-popped | Snacks | 31.00 mcg | 8% | USDA_SR |
| 3036 | CRACKER BARREL, macaroni n' cheese plate, from kid's menu | Restaurant Foods | 31.00 mcg | 8% | USDA_SR |
| 3037 | Andrea's, Gluten Free Soft Dinner Roll | Baked Products | 31.00 mcg | 8% | USDA_SR |
| 3038 | Egg Benedict | Dairy and Egg Products | 31.00 mcg | 8% | CNF |
| 3039 | Cake, carrot, homemade, with cream cheese icing | Baked Products | 31.00 mcg | 8% | CNF |
| 3040 | Mangosteen, canned, syrup pack | Fruits and fruit juices | 31.00 mcg | 8% | CNF |
| 3041 | Snacks, popcorn, air-popped | Snacks | 31.00 mcg | 8% | CNF |
| 3042 | Seeds, sesame flour, high-fat | Nuts and Seeds | 31.00 mcg | 8% | CNF |
| 3043 | Nuts, walnuts, black, dried | Nuts and Seeds | 31.00 mcg | 8% | CNF |
| 3044 | Corn, sweet, white, frozen, kernels off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mcg | 8% | CNF |
| 3045 | Corn, sweet, white, frozen, kernels off cob, boiled, drained | Vegetables and Vegetable Products | 31.00 mcg | 8% | CNF |
| 3046 | Peas, green, canned, drained solids | Vegetables and Vegetable Products | 31.00 mcg | 8% | CNF |
| 3047 | Corn, sweet, frozen, kernels on the cob, boiled, drained | Vegetables and Vegetable Products | 31.00 mcg | 8% | CNF |
| 3048 | Gravy, unspecified, dehydrated | Soups, Sauces and Gravies | 31.00 mcg | 8% | CNF |
| 3049 | Gravy, onion, dehydrated | Soups, Sauces and Gravies | 31.00 mcg | 8% | CNF |
| 3050 | Gravy, mushroom, dehydrated | Soups, Sauces and Gravies | 31.00 mcg | 8% | CNF |
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