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 3101–3150 of 7,106 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3101 | Fast foods, side dish, potato, french-fried in vegetable oil | Fast Foods | 30.00 mcg | 8% | CNF |
| 3102 | Fast foods, side dish, corn on the cob with butter | Fast Foods | 30.00 mcg | 8% | CNF |
| 3103 | Fast foods, mexican, tostada with beans and cheese | Fast Foods | 30.00 mcg | 8% | CNF |
| 3104 | Grains, buckwheat | Cereals, Grains and Pasta | 30.00 mcg | 8% | CNF |
| 3105 | Grains, cornmeal (yellow), degermed | Cereals, Grains and Pasta | 30.00 mcg | 8% | CNF |
| 3106 | Dessert, egg custard, dry mix, unprepared | Sweets | 30.00 mcg | 8% | CNF |
| 3107 | Muffin, wheat bran, toaster-type, with raisins, toasted | Baked Products | 30.00 mcg | 8% | CNF |
| 3108 | Roll, dinner, whole wheat | Baked Products | 30.00 mcg | 8% | CNF |
| 3109 | Cookie, oatmeal, homemade, with raisins | Baked Products | 30.00 mcg | 8% | CNF |
| 3110 | Cheesecake, prepared from mix, no bake type | Baked Products | 30.00 mcg | 8% | CNF |
| 3111 | Beans, baked, canned, with wieners | Legumes and Legume Products | 30.00 mcg | 8% | CNF |
| 3112 | Drink, orange, with pulp, vitamin C added, frozen concentrate | Beverages | 30.00 mcg | 8% | CNF |
| 3113 | Seeds, sesame meal, partially defatted | Nuts and Seeds | 30.00 mcg | 8% | CNF |
| 3114 | Beets, canned, drained solids | Vegetables and Vegetable Products | 30.00 mcg | 8% | CNF |
| 3115 | Cabbage, boiled, drained | Vegetables and Vegetable Products | 30.00 mcg | 8% | CNF |
| 3116 | Broccoli, frozen, spears, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mcg | 8% | CNF |
| 3117 | Drumstick (horseradish-tree), pods, boiled, drained | Vegetables and Vegetable Products | 30.00 mcg | 8% | CNF |
| 3118 | Squash, summer, zucchini in tomato juice, canned | Vegetables and Vegetable Products | 30.00 mcg | 8% | CNF |
| 3119 | Squash, summer, scallop, raw | Vegetables and Vegetable Products | 30.00 mcg | 8% | CNF |
| 3120 | Potato, mashed, dehydrated, granules with milk, unprepared | Vegetables and Vegetable Products | 30.00 mcg | 8% | CNF |
| 3121 | Lambsquarters, raw | Vegetables and Vegetable Products | 30.00 mcg | 8% | CNF |
| 3122 | Broccoli, frozen, spears, boiled, drained | Vegetables and Vegetable Products | 30.00 mcg | 8% | CNF |
| 3123 | Orange, all commercial varieties, raw | Fruits and fruit juices | 30.00 mcg | 8% | CNF |
| 3124 | Orange peel, raw | Fruits and fruit juices | 30.00 mcg | 8% | CNF |
| 3125 | Orange juice, raw | Fruits and fruit juices | 30.00 mcg | 8% | CNF |
| 3126 | Orange, with peel, raw | Fruits and fruit juices | 30.00 mcg | 8% | CNF |
| 3127 | Cereal, hot, cream of wheat, quick, dry | Breakfast cereals | 30.00 mcg | 8% | CNF |
| 3128 | Soup, cream, vegetable, dehydrated | Soups, Sauces and Gravies | 30.00 mcg | 8% | CNF |
| 3129 | Soup, oxtail, dehydrated | Soups, Sauces and Gravies | 30.00 mcg | 8% | CNF |
| 3130 | Oats, whole grain, steel cut | Cereal Grains and Pasta | 29.99 mcg | 7% | USDA_FF |
| 3131 | Orange juice, no pulp, not fortified, from concentrate, refrigerated | Fruits and Fruit Juices | 29.85 mcg | 7% | USDA_FF |
| 3132 | Watermelon, seedless, rind only, raw | Fruits and Fruit Juices | 29.68 mcg | 7% | USDA_FF |
| 3133 | Mushroom, lion's mane | Vegetables and Vegetable Products | 29.58 mcg | 7% | USDA_FF |
| 3134 | Mushroom, lion's mane | Vegetables and Vegetable Products | 29.58 mcg | 7% | USDA_FF |
| 3135 | Pie, peach | Baked Products | 29.00 mcg | 7% | USDA_SR |
| 3136 | Pancakes, whole-wheat, dry mix, incomplete, prepared | Baked Products | 29.00 mcg | 7% | USDA_SR |
| 3137 | Cookies, brownies, prepared from recipe | Baked Products | 29.00 mcg | 7% | USDA_SR |
| 3138 | Tofu, salted and fermented (fuyu), prepared with calcium sulfate | Legumes and Legume Products | 29.00 mcg | 7% | USDA_SR |
| 3139 | Tofu, salted and fermented (fuyu) | Legumes and Legume Products | 29.00 mcg | 7% | USDA_SR |
| 3140 | Cereals, CREAM OF RICE, dry | Breakfast Cereals | 29.00 mcg | 7% | USDA_SR |
| 3141 | Carob flour | Legumes and Legume Products | 29.00 mcg | 7% | USDA_SR |
| 3142 | Fast foods, egg, scrambled | Fast Foods | 29.00 mcg | 7% | USDA_SR |
| 3143 | Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt | Breakfast Cereals | 29.00 mcg | 7% | USDA_SR |
| 3144 | Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins | Breakfast Cereals | 29.00 mcg | 7% | USDA_SR |
| 3145 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry | Breakfast Cereals | 29.00 mcg | 7% | USDA_SR |
| 3146 | Tofu, raw, firm, prepared with calcium sulfate | Legumes and Legume Products | 29.00 mcg | 7% | USDA_SR |
| 3147 | Sauce, pesto, CLASSICO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 29.00 mcg | 7% | USDA_SR |
| 3148 | Soup, minestrone, canned, condensed | Soups, Sauces, and Gravies | 29.00 mcg | 7% | USDA_SR |
| 3149 | Seeds, sesame flour, low-fat | Nut and Seed Products | 29.00 mcg | 7% | USDA_SR |
| 3150 | Peas, edible-podded, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mcg | 7% | USDA_SR |
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