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 5151–5200 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5151 | Plant-based beverage, soy, enriched, chocolate | Beverages | 16.00 mcg | 4% | CNF |
| 5152 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments | Fast Foods | 16.00 mcg | 4% | CNF |
| 5153 | Dessert, apple crisp, homemade | Sweets | 16.00 mcg | 4% | CNF |
| 5154 | Candies, MILK CHOCOLATE WITH ALMOND BITES | Sweets | 16.00 mcg | 4% | CNF |
| 5155 | Ostrich, oyster, cooked | Poultry Products | 16.00 mcg | 4% | CNF |
| 5156 | Ostrich, outside strip, cooked | Poultry Products | 16.00 mcg | 4% | CNF |
| 5157 | Ostrich, inside strip, cooked | Poultry Products | 16.00 mcg | 4% | CNF |
| 5158 | Ostrich, inside leg, cooked | Poultry Products | 16.00 mcg | 4% | CNF |
| 5159 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 16.00 mcg | 4% | CNF |
| 5160 | Snacks, tortilla chips, unsalted, low fat | Snacks | 16.00 mcg | 4% | CNF |
| 5161 | Snacks, tortilla chips, low fat, baked without fat | Snacks | 16.00 mcg | 4% | CNF |
| 5162 | Lamb, Canadian, leg, whole, lean and fat, 3mm (1/8") trim, cooked | Lamb, Veal and Game | 16.00 mcg | 4% | CNF |
| 5163 | Grains, barley, pearled, cooked | Cereals, Grains and Pasta | 16.00 mcg | 4% | CNF |
| 5164 | Grains, rice flour, brown | Cereals, Grains and Pasta | 16.00 mcg | 4% | CNF |
| 5165 | Dessert, frozen, ice cream, chocolate | Sweets | 16.00 mcg | 4% | CNF |
| 5166 | Candies, fudge, chocolate with nuts, homemade | Sweets | 16.00 mcg | 4% | CNF |
| 5167 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 16.00 mcg | 4% | CNF |
| 5168 | Veal, grain-fed, shoulder, shank, lean, raw | Lamb, Veal and Game | 16.00 mcg | 4% | CNF |
| 5169 | Veal, grain-fed, cutlets (inside rop round), pan-fried | Lamb, Veal and Game | 16.00 mcg | 4% | CNF |
| 5170 | Veal, cubed for stew (leg and shoulder), lean, braised | Lamb, Veal and Game | 16.00 mcg | 4% | CNF |
| 5171 | Veal, sirloin, lean, roasted | Lamb, Veal and Game | 16.00 mcg | 4% | CNF |
| 5172 | Veal, sirloin, lean, braised | Lamb, Veal and Game | 16.00 mcg | 4% | CNF |
| 5173 | Veal, shoulder, shank, lean, raw | Lamb, Veal and Game | 16.00 mcg | 4% | CNF |
| 5174 | Veal, shoulder, whole, lean, braised | Lamb, Veal and Game | 16.00 mcg | 4% | CNF |
| 5175 | Veal, rib, lean, braised | Lamb, Veal and Game | 16.00 mcg | 4% | CNF |
| 5176 | Veal, rib, lean and fat, braised | Lamb, Veal and Game | 16.00 mcg | 4% | CNF |
| 5177 | Veal, loin, lean, roasted | Lamb, Veal and Game | 16.00 mcg | 4% | CNF |
| 5178 | Veal, leg (round), lean, roasted | Lamb, Veal and Game | 16.00 mcg | 4% | CNF |
| 5179 | Veal, milk-fed, cutlets (inside top round), pan-fried | Lamb, Veal and Game | 16.00 mcg | 4% | CNF |
| 5180 | Veal, leg (round), lean and fat, roasted | Lamb, Veal and Game | 16.00 mcg | 4% | CNF |
| 5181 | Veal, composite cuts, lean, cooked | Lamb, Veal and Game | 16.00 mcg | 4% | CNF |
| 5182 | Mollusks, octopus, common, raw | Finfish and Shellfish Products | 16.00 mcg | 4% | CNF |
| 5183 | Mollusks, cuttlefish, mixed species, raw | Finfish and Shellfish Products | 16.00 mcg | 4% | CNF |
| 5184 | Fish, milkfish (awa), raw | Finfish and Shellfish Products | 16.00 mcg | 4% | CNF |
| 5185 | Nuts, coconut milk (liquid from grated meat and water), raw | Nuts and Seeds | 16.00 mcg | 4% | CNF |
| 5186 | Nuts, pecans, dry roasted, salted | Nuts and Seeds | 16.00 mcg | 4% | CNF |
| 5187 | Nuts, macadamia (bushnuts, queensland), oil roasted, salted | Nuts and Seeds | 16.00 mcg | 4% | CNF |
| 5188 | Nuts, pecans, dry roasted | Nuts and Seeds | 16.00 mcg | 4% | CNF |
| 5189 | Nuts, macadamia (bushnuts, queensland), oil roasted | Nuts and Seeds | 16.00 mcg | 4% | CNF |
| 5190 | Potato, flesh and skin, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 5191 | Pepper, sweet, red, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 5192 | Pepper, sweet, red, boiled, drained | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 5193 | Pepper, sweet, green, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 5194 | Squash, winter, hubbard, baked | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 5195 | Squash, winter, hubbard, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 5196 | Squash, winter, butternut, frozen, boiled | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 5197 | Pumpkin, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 5198 | Potato, hashed brown, frozen, plain, prepared | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 5199 | Potato, flesh, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 5200 | Pepper, sweet, green, boiled, drained | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
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