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 4601–4650 of 7,106 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4601 | Sauce, pasta, spaghetti or marinara, ready-to-serve, low sodium | Soups, Sauces and Gravies | 13.00 mcg | 3% | CNF |
| 4602 | Tomato, crushed, canned | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 4603 | Sauce, pasta, spaghetti or marinara, ready-to-serve | Soups, Sauces and Gravies | 13.00 mcg | 3% | CNF |
| 4604 | Fast foods, dessert, ice cream, light, vanilla, soft serve with cone | Fast Foods | 13.00 mcg | 3% | CNF |
| 4605 | Candies, bars / chips, semisweet chocolate | Sweets | 13.00 mcg | 3% | CNF |
| 4606 | Candies, bars, Alpine White bar with almonds | Sweets | 13.00 mcg | 3% | CNF |
| 4607 | Snacks, tortilla chips, nacho | Snacks | 13.00 mcg | 3% | CNF |
| 4608 | Pie, coconut custard, commercial | Baked Products | 13.00 mcg | 3% | CNF |
| 4609 | Soy sauce (made with hydrolyzed vegetable protein) | Legumes and Legume Products | 13.00 mcg | 3% | CNF |
| 4610 | Lemonade with artificial sweetener, powder | Beverages | 13.00 mcg | 3% | CNF |
| 4611 | Tomato, red, ripe, boiled, with salt | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 4612 | Tomato, red, ripe, boiled | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 4613 | Kale, scotch, boiled, drained | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 4614 | Dock (sorrel), raw | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 4615 | Borage, raw | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 4616 | Squash, summer, crookneck, frozen, boiled, drained | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 4617 | Potato, whole, peeled, frozen, unprepared | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 4618 | Potato, hashed brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 4619 | Onion, frozen, whole, boiled, drained | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 4620 | Onion, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 4621 | Lotus root, raw | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 4622 | Kale, boiled, drained | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 4623 | Jerusalem artichoke (sunchoke), raw | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 4624 | Dandelion greens, boiled, drained | Vegetables and Vegetable Products | 13.00 mcg | 3% | CNF |
| 4625 | Lemon peel, raw | Fruits and fruit juices | 13.00 mcg | 3% | CNF |
| 4626 | Grapefruit juice, frozen concentrate, undiluted | Fruits and fruit juices | 13.00 mcg | 3% | CNF |
| 4627 | Grapefruit, pink or red, all areas, raw | Fruits and fruit juices | 13.00 mcg | 3% | CNF |
| 4628 | Spices, ginger, ground | Spices and Herbs | 13.00 mcg | 3% | CNF |
| 4629 | Cheese, ricotta, with partly skimmed milk | Dairy and Egg Products | 13.00 mcg | 3% | CNF |
| 4630 | Squash, spaghetti, peeled, seeded, raw | Vegetables and Vegetable Products | 12.70 mcg | 3% | USDA_FF |
| 4631 | Grapefruit juice, white, canned or bottled, unsweetened | Fruits and Fruit Juices | 12.00 mcg | 3% | USDA_FF |
| 4632 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 12.00 mcg | 3% | USDA_SR |
| 4633 | Grapefruit, raw, white, California | Fruits and Fruit Juices | 12.00 mcg | 3% | USDA_SR |
| 4634 | Grapefruit, raw, pink and red, California and Arizona | Fruits and Fruit Juices | 12.00 mcg | 3% | USDA_SR |
| 4635 | Soup, vegetable, canned, low sodium, condensed | Soups, Sauces, and Gravies | 12.00 mcg | 3% | USDA_SR |
| 4636 | Salad dressing, italian dressing, fat-free | Fats and Oils | 12.00 mcg | 3% | USDA_SR |
| 4637 | Yogurt, frozen, flavors not chocolate, nonfat milk, with low-calorie sweetener | Dairy and Egg Products | 12.00 mcg | 3% | USDA_SR |
| 4638 | Cheese, goat, soft type | Dairy and Egg Products | 12.00 mcg | 3% | USDA_SR |
| 4639 | Cheese, cottage, lowfat, 1% milkfat | Dairy and Egg Products | 12.00 mcg | 3% | USDA_SR |
| 4640 | McDONALD'S, Hash Brown | Fast Foods | 12.00 mcg | 3% | USDA_SR |
| 4641 | Fast foods, potatoes, hash browns, round pieces or patty | Fast Foods | 12.00 mcg | 3% | USDA_SR |
| 4642 | Snacks, granola bar, QUAKER, DIPPS, all flavors | Snacks | 12.00 mcg | 3% | USDA_SR |
| 4643 | Grapefruit juice, pink or red, with added calcium | Fruits and Fruit Juices | 12.00 mcg | 3% | USDA_SR |
| 4644 | Soup, bean with frankfurters, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 12.00 mcg | 3% | USDA_SR |
| 4645 | Soup, cream of asparagus, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 12.00 mcg | 3% | USDA_SR |
| 4646 | Soup, tomato bisque, canned, condensed | Soups, Sauces, and Gravies | 12.00 mcg | 3% | USDA_SR |
| 4647 | Salad dressing, thousand island dressing, fat-free | Fats and Oils | 12.00 mcg | 3% | USDA_SR |
| 4648 | Ice cream sandwich, vanilla, light, no sugar added | Dairy and Egg Products | 12.00 mcg | 3% | USDA_SR |
| 4649 | Ice cream sandwich, made with light ice cream, vanilla | Dairy and Egg Products | 12.00 mcg | 3% | USDA_SR |
| 4650 | Yogurt, chocolate, nonfat milk, fortified with vitamin D | Dairy and Egg Products | 12.00 mcg | 3% | USDA_SR |
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