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 4501–4550 of 7,106 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4501 | Pasta, Japanese noodles, somen, dry | Cereals, Grains and Pasta | 14.00 mcg | 4% | CNF |
| 4502 | Grains, buckwheat groats, roasted, cooked | Cereals, Grains and Pasta | 14.00 mcg | 4% | CNF |
| 4503 | Snacks, banana chips | Snacks | 14.00 mcg | 4% | CNF |
| 4504 | Candies, bars, Hershey's Milk Chocolate with almonds | Sweets | 14.00 mcg | 4% | CNF |
| 4505 | Candies, bars, Kit Kat wafer bar | Sweets | 14.00 mcg | 4% | CNF |
| 4506 | Cake, Boston cream pie, commercial | Baked Products | 14.00 mcg | 4% | CNF |
| 4507 | Soy sauce (made with soy and wheat), shoyu, regular | Legumes and Legume Products | 14.00 mcg | 4% | CNF |
| 4508 | Malt beverage, includes non-alcoholic beer (<0.5% alcohol by volume) | Beverages | 14.00 mcg | 4% | CNF |
| 4509 | Hot chocolate, with aspartame, mix, powder | Beverages | 14.00 mcg | 4% | CNF |
| 4510 | Nuts, coconut milk (liquid from grated meat and water), frozen | Nuts and Seeds | 14.00 mcg | 4% | CNF |
| 4511 | Nuts, coconut milk (liquid from grated meat and water), canned | Nuts and Seeds | 14.00 mcg | 4% | CNF |
| 4512 | Nuts, coconut cream (liquid from grated meat), sweetened, canned | Nuts and Seeds | 14.00 mcg | 4% | CNF |
| 4513 | Pepper, jalapeno, canned, solids and liquid | Vegetables and Vegetable Products | 14.00 mcg | 4% | CNF |
| 4514 | Tomato products, canned, sauce with onions, green peppers and celery | Vegetables and Vegetable Products | 14.00 mcg | 4% | CNF |
| 4515 | Pepper, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 14.00 mcg | 4% | CNF |
| 4516 | Carrot, boiled, drained | Vegetables and Vegetable Products | 14.00 mcg | 4% | CNF |
| 4517 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 14.00 mcg | 4% | CNF |
| 4518 | Radish, white icicle, raw | Vegetables and Vegetable Products | 14.00 mcg | 4% | CNF |
| 4519 | Lambsquarters, boiled, drained | Vegetables and Vegetable Products | 14.00 mcg | 4% | CNF |
| 4520 | Kale, frozen, boiled, drained | Vegetables and Vegetable Products | 14.00 mcg | 4% | CNF |
| 4521 | Eggplant (aubergine, brinjal), boiled, drained | Vegetables and Vegetable Products | 14.00 mcg | 4% | CNF |
| 4522 | Cornsalad (lamb's lettuce), raw | Vegetables and Vegetable Products | 14.00 mcg | 4% | CNF |
| 4523 | Chard, swiss, raw | Vegetables and Vegetable Products | 14.00 mcg | 4% | CNF |
| 4524 | Beet greens, boiled, drained | Vegetables and Vegetable Products | 14.00 mcg | 4% | CNF |
| 4525 | Arrowhead, raw | Vegetables and Vegetable Products | 14.00 mcg | 4% | CNF |
| 4526 | Tamarind, raw | Fruits and fruit juices | 14.00 mcg | 4% | CNF |
| 4527 | Sugar-apple, raw | Fruits and fruit juices | 14.00 mcg | 4% | CNF |
| 4528 | Soursop, raw | Fruits and fruit juices | 14.00 mcg | 4% | CNF |
| 4529 | Sapodilla, raw | Fruits and fruit juices | 14.00 mcg | 4% | CNF |
| 4530 | Passion fruit, purple, raw | Fruits and fruit juices | 14.00 mcg | 4% | CNF |
| 4531 | Orange grapefruit juice, canned | Fruits and fruit juices | 14.00 mcg | 4% | CNF |
| 4532 | Mammy-apple, raw | Fruits and fruit juices | 14.00 mcg | 4% | CNF |
| 4533 | Loquat, raw | Fruits and fruit juices | 14.00 mcg | 4% | CNF |
| 4534 | Lychee (litchi), raw | Fruits and fruit juices | 14.00 mcg | 4% | CNF |
| 4535 | Breadfruit, raw | Fruits and fruit juices | 14.00 mcg | 4% | CNF |
| 4536 | Banana, dehydrated or banana powder | Fruits and fruit juices | 14.00 mcg | 4% | CNF |
| 4537 | Acerola juice, raw | Fruits and fruit juices | 14.00 mcg | 4% | CNF |
| 4538 | Acerola (West Indian cherry), raw | Fruits and fruit juices | 14.00 mcg | 4% | CNF |
| 4539 | Soup, minestrone, dehydrated, water added | Soups, Sauces and Gravies | 14.00 mcg | 4% | CNF |
| 4540 | Cheese, neufchatel | Dairy and Egg Products | 14.00 mcg | 4% | CNF |
| 4541 | Flour, 00 | Cereal Grains and Pasta | 13.46 mcg | 3% | USDA_FF |
| 4542 | Grapefruit juice, white, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 13.00 mcg | 3% | USDA_SR |
| 4543 | Grapefruit, raw, pink and red, all areas | Fruits and Fruit Juices | 13.00 mcg | 3% | USDA_SR |
| 4544 | Soy sauce made from hydrolyzed vegetable protein | Legumes and Legume Products | 13.00 mcg | 3% | USDA_SR |
| 4545 | Infant formula, MEAD JOHNSON, Enfamil 24, ready to feed, with ARA and DHA | Baby Foods | 13.00 mcg | 3% | USDA_SR |
| 4546 | Potato salad with egg | Meals, Entrees, and Side Dishes | 13.00 mcg | 3% | USDA_SR |
| 4547 | Macaroni and Cheese, canned entree | Meals, Entrees, and Side Dishes | 13.00 mcg | 3% | USDA_SR |
| 4548 | Fast foods, vanilla, light, soft-serve ice cream, with cone | Fast Foods | 13.00 mcg | 3% | USDA_SR |
| 4549 | Pie, coconut custard, commercially prepared | Baked Products | 13.00 mcg | 3% | USDA_SR |
| 4550 | Infant formula, MEAD JOHNSON, Pregestimil 24 Calories, ready to feed, with ARA and DHA | Baby Foods | 13.00 mcg | 3% | USDA_SR |
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