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 4201–4250 of 7,106 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4201 | Danish pastry, raspberry, unenriched | Baked Products | 16.00 mcg | 4% | USDA_SR |
| 4202 | Snacks, potato chips, made from dried potatoes (preformed), multigrain | Snacks | 16.00 mcg | 4% | USDA_SR |
| 4203 | Snacks, vegetable chips, made from garden vegetables | Snacks | 16.00 mcg | 4% | USDA_SR |
| 4204 | Soup, minestrone, canned, reduced sodium, ready-to-serve | Soups, Sauces, and Gravies | 16.00 mcg | 4% | USDA_SR |
| 4205 | Bread, naan, whole wheat, commercially prepared, refrigerated | Baked Products | 16.00 mcg | 4% | USDA_SR |
| 4206 | Egg substitute, liquid or frozen, fat free | Dairy and Egg Products | 16.00 mcg | 4% | USDA_SR |
| 4207 | Cheese, edam | Dairy and Egg Products | 16.00 mcg | 4% | USDA_SR |
| 4208 | Danish pastry, lemon, unenriched | Baked Products | 16.00 mcg | 4% | USDA_SR |
| 4209 | Danish pastry, fruit, unenriched (includes apple, cinnamon, raisin, strawberry) | Baked Products | 16.00 mcg | 4% | USDA_SR |
| 4210 | Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon | Baby Foods | 16.00 mcg | 4% | USDA_SR |
| 4211 | Fast foods, cheeseburger; single, large patty; with condiments | Fast Foods | 16.00 mcg | 4% | USDA_SR |
| 4212 | Sauce, pesto, BUITONI, pesto with basil, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 16.00 mcg | 4% | USDA_SR |
| 4213 | Sauce, pesto, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 16.00 mcg | 4% | USDA_SR |
| 4214 | Yam, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 4215 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 4216 | Squash, winter, butternut, frozen, cooked, boiled, with salt | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 4217 | Peppers, sweet, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 4218 | Winged bean leaves, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 4219 | Pokeberry shoots, (poke), raw | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 4220 | Peppers, sweet, green, canned, solids and liquids | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 4221 | Peppers, sweet, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 4222 | Collards, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 4223 | Barley, pearled, cooked | Cereal Grains and Pasta | 16.00 mcg | 4% | USDA_SR |
| 4224 | Ice creams, regular, low carbohydrate, chocolate | Sweets | 16.00 mcg | 4% | USDA_SR |
| 4225 | Snacks, tortilla chips, low fat, unsalted | Snacks | 16.00 mcg | 4% | USDA_SR |
| 4226 | Nuts, pecans, dry roasted, without salt added | Nut and Seed Products | 16.00 mcg | 4% | USDA_SR |
| 4227 | Nuts, coconut milk, raw (liquid expressed from grated meat and water) | Nut and Seed Products | 16.00 mcg | 4% | USDA_SR |
| 4228 | Peppers, sweet, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 4229 | Peppers, sweet, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 4230 | Yam, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 4231 | Waterchestnuts, chinese, (matai), raw | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 4232 | Potatoes, hash brown, frozen, plain, prepared, pan fried in canola oil | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 4233 | Potatoes, hash brown, home-prepared | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 4234 | Onions, welsh, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 4235 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 4236 | Babyfood, peas and brown rice | Baby Foods | 16.00 mcg | 4% | USDA_SR |
| 4237 | Babyfood, vegetable and brown rice, strained | Baby Foods | 16.00 mcg | 4% | USDA_SR |
| 4238 | Snacks, granola bars, soft, uncoated, chocolate chip | Snacks | 16.00 mcg | 4% | USDA_SR |
| 4239 | Candies, HERSHEY'S MILK CHOCOLATE WITH ALMOND BITES | Sweets | 16.00 mcg | 4% | USDA_SR |
| 4240 | Desserts, apple crisp, prepared-from-recipe | Sweets | 16.00 mcg | 4% | USDA_SR |
| 4241 | Nuts, pecans, dry roasted, with salt added | Nut and Seed Products | 16.00 mcg | 4% | USDA_SR |
| 4242 | Mushrooms, white, microwaved | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 4243 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 4244 | Lima beans, immature seeds, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 4245 | Lima beans, immature seeds, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 4246 | Tangerines, (mandarin oranges), raw | Fruits and Fruit Juices | 16.00 mcg | 4% | USDA_SR |
| 4247 | Cereals ready-to-eat, FAMILIA | Breakfast Cereals | 16.00 mcg | 4% | USDA_SR |
| 4248 | CARRABBA'S ITALIAN GRILL, lasagne | Restaurant Foods | 16.00 mcg | 4% | USDA_SR |
| 4249 | Rice flour, brown | Cereal Grains and Pasta | 16.00 mcg | 4% | USDA_SR |
| 4250 | Snacks, tortilla chips, low fat, made with olestra, nacho cheese | Snacks | 16.00 mcg | 4% | USDA_SR |
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