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 4151–4200 of 7,106 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4151 | Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS | Fruits and Fruit Juices | 17.00 mcg | 4% | USDA_SR |
| 4152 | Babyfood, banana no tapioca, strained | Baby Foods | 17.00 mcg | 4% | USDA_SR |
| 4153 | Babyfood, dinner, jarred, pasta with cheese and vegetables | Babyfoods | 17.00 mcg | 4% | CNF |
| 4154 | Soup, cream, broccoli, canned, condensed, reduced fat, 2% M.F. milk added | Soups, Sauces and Gravies | 17.00 mcg | 4% | CNF |
| 4155 | Bread, sprouted wheat with added calcium and vitamin D, commercial, toasted | Baked Products | 17.00 mcg | 4% | CNF |
| 4156 | Bread, whole grain (whole-wheat), with added fibre, commercial, toasted | Baked Products | 17.00 mcg | 4% | CNF |
| 4157 | Dessert, frozen, ice cream, soft serve, chocolate, light | Sweets | 17.00 mcg | 4% | CNF |
| 4158 | Sauce, cocktail, ready-to-serve | Soups, Sauces and Gravies | 17.00 mcg | 4% | CNF |
| 4159 | Stir fry with tofu | Mixed Dishes | 17.00 mcg | 4% | CNF |
| 4160 | Restaurant, Chinese, noodles, crunchy | Cereals, Grains and Pasta | 17.00 mcg | 4% | CNF |
| 4161 | Radish, oriental (daikon), boiled, drained, with salt | Vegetables and Vegetable Products | 17.00 mcg | 4% | CNF |
| 4162 | Potato, skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 17.00 mcg | 4% | CNF |
| 4163 | Potato, french-fried, frozen, partially fried, cottage cut, heated in oven, with salt | Vegetables and Vegetable Products | 17.00 mcg | 4% | CNF |
| 4164 | Salmonberry, raw | Fruits and fruit juices | 17.00 mcg | 4% | CNF |
| 4165 | Snacks, popcorn, microwave, low fat and sodium | Snacks | 17.00 mcg | 4% | CNF |
| 4166 | Egg, chicken, scrambled, frozen mixture | Dairy and Egg Products | 17.00 mcg | 4% | CNF |
| 4167 | Cheese, cottage, with vegetables | Dairy and Egg Products | 17.00 mcg | 4% | CNF |
| 4168 | Snacks, popcorn, oil-popped, unsalted | Snacks | 17.00 mcg | 4% | CNF |
| 4169 | Orange-strawberry-banana juice | Fruits and fruit juices | 17.00 mcg | 4% | CNF |
| 4170 | Dessert topping (non dairy), fat free, Reddi Wip | Dairy and Egg Products | 17.00 mcg | 4% | CNF |
| 4171 | Cereal, hot, oats, instant: Wild Berry Medley, prepared, Quaker | Breakfast cereals | 17.00 mcg | 4% | CNF |
| 4172 | Cereal, hot, oats, instant: golden honey with bran, prepared, Quaker | Breakfast cereals | 17.00 mcg | 4% | CNF |
| 4173 | Cereal, hot, oats, instant: Cookies and Cream, prepared, Quaker | Breakfast cereals | 17.00 mcg | 4% | CNF |
| 4174 | Tofu, regular; soft or firm, prepared with magnesium chloride (nigari) | Legumes and Legume Products | 17.00 mcg | 4% | CNF |
| 4175 | Yautia (tannier), raw | Vegetables and Vegetable Products | 17.00 mcg | 4% | CNF |
| 4176 | Snacks, popcorn, oil-popped, white popcorn, with salt | Snacks | 17.00 mcg | 4% | CNF |
| 4177 | Snacks, tortilla chips, ranch | Snacks | 17.00 mcg | 4% | CNF |
| 4178 | Cracker, matzo, plain | Baked Products | 17.00 mcg | 4% | CNF |
| 4179 | Cake, chocolate, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 17.00 mcg | 4% | CNF |
| 4180 | Nuts, Japanese chestnuts, boiled and steamed | Nuts and Seeds | 17.00 mcg | 4% | CNF |
| 4181 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 17.00 mcg | 4% | CNF |
| 4182 | Potato, french-fried, frozen, cottage cut, salt not added in processing, heated in oven | Vegetables and Vegetable Products | 17.00 mcg | 4% | CNF |
| 4183 | Potato puff, frozen, unprepared | Vegetables and Vegetable Products | 17.00 mcg | 4% | CNF |
| 4184 | Potato, skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 17.00 mcg | 4% | CNF |
| 4185 | Potato, skin, raw | Vegetables and Vegetable Products | 17.00 mcg | 4% | CNF |
| 4186 | Mushroom, white, raw | Vegetables and Vegetable Products | 17.00 mcg | 4% | CNF |
| 4187 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 17.00 mcg | 4% | CNF |
| 4188 | Radish, oriental (daikon), boiled, drained | Vegetables and Vegetable Products | 17.00 mcg | 4% | CNF |
| 4189 | Onion, frozen, chopped, unprepared | Vegetables and Vegetable Products | 17.00 mcg | 4% | CNF |
| 4190 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 17.00 mcg | 4% | CNF |
| 4191 | Strawberry, frozen, unsweetened | Fruits and fruit juices | 17.00 mcg | 4% | CNF |
| 4192 | Orange, florida, raw | Fruits and fruit juices | 17.00 mcg | 4% | CNF |
| 4193 | Kumquat, raw | Fruits and fruit juices | 17.00 mcg | 4% | CNF |
| 4194 | Cereal, hot, oats, instant: cinnamon and spice, prepared, Quaker | Breakfast cereals | 17.00 mcg | 4% | CNF |
| 4195 | Cereal, ready to eat, Harvest Crunch: Raisins with almonds, low fat, Quaker | Breakfast cereals | 17.00 mcg | 4% | CNF |
| 4196 | Cereal, ready to eat, Shredded Wheat, Post | Breakfast cereals | 17.00 mcg | 4% | CNF |
| 4197 | Soup, cauliflower, dehydrated | Soups, Sauces and Gravies | 17.00 mcg | 4% | CNF |
| 4198 | Spices, pepper, black | Spices and Herbs | 17.00 mcg | 4% | CNF |
| 4199 | Tomatillos, dehusked, raw | Vegetables and Vegetable Products | 16.39 mcg | 4% | USDA_FF |
| 4200 | Flour, rice, white, unenriched | Cereal Grains and Pasta | 16.00 mcg | 4% | USDA_FF |
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