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 3201–3209 of 3,209 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3201 | Sweets, pie fillings, blueberry, canned | Sweets | 1.00 mcg | 0% |
| 3202 | Dessert, pudding, all flavours except chocolate, dry mix, instant, low calorie, unprepared | Sweets | 1.00 mcg | 0% |
| 3203 | Grains, tapioca, pearl, cooked | Cereals, Grains and Pasta | 1.00 mcg | 0% |
| 3204 | Cream, substitute, flavoured, liquid | Dairy and Egg Products | 1.00 mcg | 0% |
| 3205 | Cream, substitute, flavoured, powdered | Dairy and Egg Products | 1.00 mcg | 0% |
| 3206 | Milk, fluid, goat, unenriched, whole | Dairy and Egg Products | 1.00 mcg | 0% |
| 3207 | Drink, fruit punch, frozen concentrate, water added | Beverages | 1.00 mcg | 0% |
| 3208 | Tea, tundra, herb and labrador | Beverages | 1.00 mcg | 0% |
| 3209 | Cereal, ready to eat, Multigrain, Nature's Path | Breakfast cereals | 1.00 mcg | 0% |
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