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 4051–4100 of 7,106 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4051 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 18.00 mcg | 4% | USDA_SR |
| 4052 | Snacks, popcorn, cakes | Snacks | 18.00 mcg | 4% | USDA_SR |
| 4053 | Bread, sprouted wheat with added calcium and vitamin D, commercial | Baked Products | 18.00 mcg | 4% | CNF |
| 4054 | Bread, whole grain (whole-wheat), with added fibre, commercial | Baked Products | 18.00 mcg | 4% | CNF |
| 4055 | Salad, Greek, homemade | Mixed Dishes | 18.00 mcg | 4% | CNF |
| 4056 | Snacks, SUNCHIPS, French Onion flavour | Snacks | 18.00 mcg | 4% | CNF |
| 4057 | Cake, chocolate, pudding-type, dry mix, prepared, with chocolate icing (frosting) | Baked Products | 18.00 mcg | 4% | CNF |
| 4058 | Mushroom, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mcg | 4% | CNF |
| 4059 | Beans, snap (Italian, green or yellow), canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 18.00 mcg | 4% | CNF |
| 4060 | Grains, teff, cooked | Cereals, Grains and Pasta | 18.00 mcg | 4% | CNF |
| 4061 | Snacks, popcorn, microwave, lower in fat | Snacks | 18.00 mcg | 4% | CNF |
| 4062 | Orange juice, chilled, includes from concentrate, fortified with added calcium and vitamin D | Fruits and fruit juices | 18.00 mcg | 4% | CNF |
| 4063 | Dessert, frozen, juice, orange | Sweets | 18.00 mcg | 4% | CNF |
| 4064 | Vegetables, mixed, canned, unsalted | Vegetables and Vegetable Products | 18.00 mcg | 4% | CNF |
| 4065 | Cheese, monterey, low fat | Dairy and Egg Products | 18.00 mcg | 4% | CNF |
| 4066 | Cheese, cheddar, imitation, low cholesterol | Dairy and Egg Products | 18.00 mcg | 4% | CNF |
| 4067 | Potato, red, flesh and skin, raw | Vegetables and Vegetable Products | 18.00 mcg | 4% | CNF |
| 4068 | Potato, white, flesh and skin, raw | Vegetables and Vegetable Products | 18.00 mcg | 4% | CNF |
| 4069 | Plant-based beverage, soy, original and vanilla, unenriched | Beverages | 18.00 mcg | 4% | CNF |
| 4070 | Wasabi, root, (Japanese horseradish), raw | Vegetables and Vegetable Products | 18.00 mcg | 4% | CNF |
| 4071 | Egg, chicken, white, dried | Dairy and Egg Products | 18.00 mcg | 4% | CNF |
| 4072 | Fast foods, side dish, potato, baked, topped with cheese sauce and broccoli | Fast Foods | 18.00 mcg | 4% | CNF |
| 4073 | Fast foods, entree, chili con carne | Fast Foods | 18.00 mcg | 4% | CNF |
| 4074 | Pasta, macaroni (elbow), unenriched, dry | Cereals, Grains and Pasta | 18.00 mcg | 4% | CNF |
| 4075 | Pasta, spaghetti, unenriched, dry | Cereals, Grains and Pasta | 18.00 mcg | 4% | CNF |
| 4076 | Grains, bulgur, cooked | Cereals, Grains and Pasta | 18.00 mcg | 4% | CNF |
| 4077 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 18.00 mcg | 4% | CNF |
| 4078 | Snacks, potato chips, dried potatoes, cheese | Snacks | 18.00 mcg | 4% | CNF |
| 4079 | Candies, bars, Whatchamacallit | Sweets | 18.00 mcg | 4% | CNF |
| 4080 | Candies, bars, milk chocolate with rice cereal | Sweets | 18.00 mcg | 4% | CNF |
| 4081 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 18.00 mcg | 4% | CNF |
| 4082 | Snacks, popcorn, cakes | Snacks | 18.00 mcg | 4% | CNF |
| 4083 | Pie, fried, lemon | Baked Products | 18.00 mcg | 4% | CNF |
| 4084 | Pie, fried, cherry | Baked Products | 18.00 mcg | 4% | CNF |
| 4085 | Pie, fried, fruit (apple, blueberry, peach, strawberry) | Baked Products | 18.00 mcg | 4% | CNF |
| 4086 | Cookie, chocolate sandwich, cream filling, chocolate-coated | Baked Products | 18.00 mcg | 4% | CNF |
| 4087 | Cheesecake, commercial | Baked Products | 18.00 mcg | 4% | CNF |
| 4088 | Soy sauce (made from soy), tamari | Legumes and Legume Products | 18.00 mcg | 4% | CNF |
| 4089 | Vegetables, mixed, canned, solids and liquid | Vegetables and Vegetable Products | 18.00 mcg | 4% | CNF |
| 4090 | Peas and carrots, canned, solids and liquid | Vegetables and Vegetable Products | 18.00 mcg | 4% | CNF |
| 4091 | Mushroom, boiled, drained | Vegetables and Vegetable Products | 18.00 mcg | 4% | CNF |
| 4092 | Chayote, fruit, boiled, drained | Vegetables and Vegetable Products | 18.00 mcg | 4% | CNF |
| 4093 | Cabbage, red, raw | Vegetables and Vegetable Products | 18.00 mcg | 4% | CNF |
| 4094 | Beans, snap (Italian, green or yellow), canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 18.00 mcg | 4% | CNF |
| 4095 | Beans, shellie, canned, solids and liquid | Vegetables and Vegetable Products | 18.00 mcg | 4% | CNF |
| 4096 | Pineapple, raw | Fruits and fruit juices | 18.00 mcg | 4% | CNF |
| 4097 | Pineapple juice, canned, added vitamin C | Fruits and fruit juices | 18.00 mcg | 4% | CNF |
| 4098 | Cherimoya, raw | Fruits and fruit juices | 18.00 mcg | 4% | CNF |
| 4099 | Cereal, hot, oats, instant: raisins and spice, prepared, Quaker | Breakfast cereals | 18.00 mcg | 4% | CNF |
| 4100 | Soup, mushroom, dehydrated | Soups, Sauces and Gravies | 18.00 mcg | 4% | CNF |
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