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 3201–3250 of 3,760 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3201 | Tomatoes, red, ripe, canned, stewed | Vegetables and Vegetable Products | 5.00 mcg | 1% |
| 3202 | Plums, raw | Fruits and Fruit Juices | 5.00 mcg | 1% |
| 3203 | Pineapple, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 5.00 mcg | 1% |
| 3204 | Pineapple, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 5.00 mcg | 1% |
| 3205 | Tangerine juice, raw | Fruits and Fruit Juices | 5.00 mcg | 1% |
| 3206 | Tangerines, (mandarin oranges), canned, light syrup pack | Fruits and Fruit Juices | 5.00 mcg | 1% |
| 3207 | Nectarines, raw | Fruits and Fruit Juices | 5.00 mcg | 1% |
| 3208 | Frozen novelties, ice cream type, sundae, prepackaged | Sweets | 5.00 mcg | 1% |
| 3209 | Milk, fluid, nonfat, calcium fortified (fat free or skim) | Dairy and Egg Products | 5.00 mcg | 1% |
| 3210 | Wocas, dried seeds, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 5.00 mcg | 1% |
| 3211 | Rice, white, steamed, Chinese restaurant | Cereal Grains and Pasta | 5.00 mcg | 1% |
| 3212 | Candies, fudge, chocolate marshmallow, prepared-from-recipe | Sweets | 5.00 mcg | 1% |
| 3213 | Ice creams, chocolate, light, no sugar added | Sweets | 5.00 mcg | 1% |
| 3214 | Rennin, chocolate, dry mix, prepared with whole milk | Sweets | 5.00 mcg | 1% |
| 3215 | Pickles, chowchow, with cauliflower onion mustard, sweet | Vegetables and Vegetable Products | 5.00 mcg | 1% |
| 3216 | Pineapple, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 5.00 mcg | 1% |
| 3217 | Pineapple, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 5.00 mcg | 1% |
| 3218 | Pineapple, canned, water pack, solids and liquids | Fruits and Fruit Juices | 5.00 mcg | 1% |
| 3219 | Tangerines, (mandarin oranges), canned, juice pack | Fruits and Fruit Juices | 5.00 mcg | 1% |
| 3220 | Candies, nougat, with almonds | Sweets | 5.00 mcg | 1% |
| 3221 | Wocas, tuber, cooked, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 5.00 mcg | 1% |
| 3222 | Raspberries, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 5.00 mcg | 1% |
| 3223 | Stew, moose (Alaska Native) | American Indian/Alaska Native Foods | 5.00 mcg | 1% |
| 3224 | Snacks, rice cakes, brown rice, rye | Snacks | 5.00 mcg | 1% |
| 3225 | Frozen novelties, ice type, italian, restaurant-prepared | Sweets | 5.00 mcg | 1% |
| 3226 | Rennin, vanilla, dry mix, prepared with whole milk | Sweets | 5.00 mcg | 1% |
| 3227 | Rennin, vanilla, dry mix, prepared with 2% milk | Sweets | 5.00 mcg | 1% |
| 3228 | Rennin, chocolate, dry mix, prepared with 2% milk | Sweets | 5.00 mcg | 1% |
| 3229 | Candies, NESTLE, 100 GRAND Bar | Sweets | 5.00 mcg | 1% |
| 3230 | Tangerines, (mandarin oranges), canned, juice pack, drained | Fruits and Fruit Juices | 5.00 mcg | 1% |
| 3231 | Rhubarb, frozen, cooked, with sugar | Fruits and Fruit Juices | 5.00 mcg | 1% |
| 3232 | Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.00 mcg | 1% |
| 3233 | Ice creams, chocolate, rich | Sweets | 5.00 mcg | 1% |
| 3234 | Baking chocolate, mexican, squares | Sweets | 5.00 mcg | 1% |
| 3235 | Puddings, chocolate, dry mix, instant, prepared with 2% milk | Sweets | 5.00 mcg | 1% |
| 3236 | Cherries, sweet, canned, pitted, heavy syrup, drained | Fruits and Fruit Juices | 5.00 mcg | 1% |
| 3237 | Pineapple, canned, juice pack, drained | Fruits and Fruit Juices | 5.00 mcg | 1% |
| 3238 | Beverages, Cocktail mix, non-alcoholic, concentrated, frozen | Beverages | 5.00 mcg | 1% |
| 3239 | Babyfood, cereal, rice with pears and apple, dry, instant fortified | Baby Foods | 5.00 mcg | 1% |
| 3240 | Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie | Beverages | 5.00 mcg | 1% |
| 3241 | Ice creams, vanilla, light, soft-serve | Sweets | 5.00 mcg | 1% |
| 3242 | Ice creams, vanilla | Sweets | 5.00 mcg | 1% |
| 3243 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 5.00 mcg | 1% |
| 3244 | Hyacinth beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 4.00 mcg | 1% |
| 3245 | Hyacinth beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 4.00 mcg | 1% |
| 3246 | Beverages, OCEAN SPRAY, Ruby Red cranberry | Beverages | 4.00 mcg | 1% |
| 3247 | Grapes, american type (slip skin), raw | Fruits and Fruit Juices | 4.00 mcg | 1% |
| 3248 | Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 4.00 mcg | 1% |
| 3249 | Soup, vegetarian vegetable, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 4.00 mcg | 1% |
| 3250 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 4.00 mcg | 1% |
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