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 3,760 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3001 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned | Nut and Seed Products | 7.00 mcg | 2% |
| 3002 | Taro, tahitian, cooked, without salt | Vegetables and Vegetable Products | 7.00 mcg | 2% |
| 3003 | Potatoes, au gratin, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 7.00 mcg | 2% |
| 3004 | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added | Vegetables and Vegetable Products | 7.00 mcg | 2% |
| 3005 | Candies, Tamarind | Sweets | 7.00 mcg | 2% |
| 3006 | Jams, preserves, marmalades, sweetened with fruit juice | Sweets | 7.00 mcg | 2% |
| 3007 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 7.00 mcg | 2% |
| 3008 | Sweet potato, canned, syrup pack, solids and liquids | Vegetables and Vegetable Products | 7.00 mcg | 2% |
| 3009 | Peaches, dehydrated (low-moisture), sulfured, uncooked | Fruits and Fruit Juices | 7.00 mcg | 2% |
| 3010 | Cheese, american cheddar, imitation | Dairy and Egg Products | 7.00 mcg | 2% |
| 3011 | Babyfood, carrots, toddler | Baby Foods | 7.00 mcg | 2% |
| 3012 | Pinon Nuts, roasted (Navajo) | American Indian/Alaska Native Foods | 7.00 mcg | 2% |
| 3013 | Agave, raw (Southwest) | American Indian/Alaska Native Foods | 7.00 mcg | 2% |
| 3014 | Noodles, egg, cooked, unenriched, with added salt | Cereal Grains and Pasta | 7.00 mcg | 2% |
| 3015 | Frozen novelties, fruit and juice bars | Sweets | 7.00 mcg | 2% |
| 3016 | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 7.00 mcg | 2% |
| 3017 | Potato salad, home-prepared | Vegetables and Vegetable Products | 7.00 mcg | 2% |
| 3018 | Bamboo shoots, raw | Vegetables and Vegetable Products | 7.00 mcg | 2% |
| 3019 | Pears, raw | Fruits and Fruit Juices | 7.00 mcg | 2% |
| 3020 | Passion-fruit juice, purple, raw | Fruits and Fruit Juices | 7.00 mcg | 2% |
| 3021 | Agave, dried (Southwest) | American Indian/Alaska Native Foods | 7.00 mcg | 2% |
| 3022 | Pasta, cooked, unenriched, without added salt | Cereal Grains and Pasta | 7.00 mcg | 2% |
| 3023 | Noodles, egg, unenriched, cooked, without added salt | Cereal Grains and Pasta | 7.00 mcg | 2% |
| 3024 | Noodles, japanese, soba, cooked | Cereal Grains and Pasta | 7.00 mcg | 2% |
| 3025 | Rice, white, glutinous, unenriched, uncooked | Cereal Grains and Pasta | 7.00 mcg | 2% |
| 3026 | Tomatillos, raw | Vegetables and Vegetable Products | 7.00 mcg | 2% |
| 3027 | Potatoes, mashed, prepared from granules, without milk, whole milk and margarine | Vegetables and Vegetable Products | 7.00 mcg | 2% |
| 3028 | Gourd, dishcloth (towelgourd), raw | Vegetables and Vegetable Products | 7.00 mcg | 2% |
| 3029 | Cucumber, with peel, raw | Vegetables and Vegetable Products | 7.00 mcg | 2% |
| 3030 | Babyfood, dessert, banana yogurt, strained | Baby Foods | 7.00 mcg | 2% |
| 3031 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 7.00 mcg | 2% |
| 3032 | Mango nectar, canned | Fruits and Fruit Juices | 7.00 mcg | 2% |
| 3033 | Pears, raw, bosc (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 7.00 mcg | 2% |
| 3034 | Pears, raw, red anjou | Fruits and Fruit Juices | 7.00 mcg | 2% |
| 3035 | Sapote, mamey, raw | Fruits and Fruit Juices | 7.00 mcg | 2% |
| 3036 | Rhubarb, raw | Fruits and Fruit Juices | 7.00 mcg | 2% |
| 3037 | Candies, MARS SNACKFOOD US, MILKY WAY Midnight Bar | Sweets | 7.00 mcg | 2% |
| 3038 | Frozen novelties, ice cream type, vanilla ice cream, light, no sugar added, chocolate coated | Sweets | 7.00 mcg | 2% |
| 3039 | Squash, Indian, cooked, boiled (Navajo) | American Indian/Alaska Native Foods | 7.00 mcg | 2% |
| 3040 | Candies, white chocolate | Sweets | 7.00 mcg | 2% |
| 3041 | Beverages, Lemonade, powder | Beverages | 6.00 mcg | 2% |
| 3042 | Sauce, ready-to-serve, pepper or hot | Soups, Sauces, and Gravies | 6.00 mcg | 2% |
| 3043 | Alcoholic beverage, beer, light, higher alcohol | Beverages | 6.00 mcg | 2% |
| 3044 | Beverages, Cocoa mix, powder | Beverages | 6.00 mcg | 2% |
| 3045 | Dip, salsa con queso, cheese and salsa- medium | Soups, Sauces, and Gravies | 6.00 mcg | 2% |
| 3046 | Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt | Breakfast Cereals | 6.00 mcg | 2% |
| 3047 | Salad dressing, ranch dressing, fat-free | Fats and Oils | 6.00 mcg | 2% |
| 3048 | Babyfood, cereal, rice, with bananas, prepared with whole milk | Baby Foods | 6.00 mcg | 2% |
| 3049 | Babyfood, cereal, mixed, with bananas, prepared with whole milk | Baby Foods | 6.00 mcg | 2% |
| 3050 | Babyfood, potatoes, toddler | Baby Foods | 6.00 mcg | 2% |
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