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 5201–5250 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5201 | Beans, lima, baby, frozen, boiled, drained | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 5202 | Collards, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 5203 | Yam, boiled, drained or baked | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 5204 | Winged beans (goa bean) leaves, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 5205 | Waterchestnuts, Chinese, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 5206 | Potato, hashed-brown, homemade | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 5207 | Pokeberry shoots, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 5208 | Pepper, sweet, green, canned, solids and liquid | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 5209 | Onion, Welsh, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 5210 | Kohlrabi, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 5211 | Collards, boiled, drained | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 5212 | Beans, lima, canned, solids and liquid | Vegetables and Vegetable Products | 16.00 mcg | 4% | CNF |
| 5213 | Tangerine (mandarin), raw | Fruits and fruit juices | 16.00 mcg | 4% | CNF |
| 5214 | Soup, pea, green or split, dehydrated, water added | Soups, Sauces and Gravies | 16.00 mcg | 4% | CNF |
| 5215 | Soup, beef noodle, canned, condensed | Soups, Sauces and Gravies | 16.00 mcg | 4% | CNF |
| 5216 | Chicken, broiler, light meat and skin, batter dipped, fried | Poultry Products | 16.00 mcg | 4% | CNF |
| 5217 | Egg substitute, frozen (yolk replaced) | Dairy and Egg Products | 16.00 mcg | 4% | CNF |
| 5218 | Cheese, edam | Dairy and Egg Products | 16.00 mcg | 4% | CNF |
| 5219 | Soy milk, sweetened, plain, refrigerated | Legumes and Legume Products | 15.81 mcg | 4% | USDA_FF |
| 5220 | Game meat, beefalo, composite of cuts, raw | Lamb, Veal, and Game Products | 15.00 mcg | 4% | USDA_SR |
| 5221 | Veal, sirloin, separable lean and fat, cooked, roasted | Lamb, Veal, and Game Products | 15.00 mcg | 4% | USDA_SR |
| 5222 | Veal, sirloin, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 15.00 mcg | 4% | USDA_SR |
| 5223 | Veal, shoulder, whole (arm and blade), separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 15.00 mcg | 4% | USDA_SR |
| 5224 | Veal, loin, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 15.00 mcg | 4% | USDA_SR |
| 5225 | Fish, whiting, mixed species, cooked, dry heat | Finfish and Shellfish Products | 15.00 mcg | 4% | USDA_SR |
| 5226 | Fish, sunfish, pumpkin seed, raw | Finfish and Shellfish Products | 15.00 mcg | 4% | USDA_SR |
| 5227 | Fish, sucker, white, raw | Finfish and Shellfish Products | 15.00 mcg | 4% | USDA_SR |
| 5228 | Fish, sheepshead, raw | Finfish and Shellfish Products | 15.00 mcg | 4% | USDA_SR |
| 5229 | Fish, shark, mixed species, cooked, batter-dipped and fried | Finfish and Shellfish Products | 15.00 mcg | 4% | USDA_SR |
| 5230 | Fish, scup, raw | Finfish and Shellfish Products | 15.00 mcg | 4% | USDA_SR |
| 5231 | Fish, sablefish, raw | Finfish and Shellfish Products | 15.00 mcg | 4% | USDA_SR |
| 5232 | Fish, pike, walleye, raw | Finfish and Shellfish Products | 15.00 mcg | 4% | USDA_SR |
| 5233 | Pie, coconut cream, prepared from mix, no-bake type | Baked Products | 15.00 mcg | 4% | USDA_SR |
| 5234 | Snacks, popcorn, microwave, regular (butter) flavor, made with partially hydrogenated oil | Snacks | 15.00 mcg | 4% | USDA_SR |
| 5235 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola | Breakfast Cereals | 15.00 mcg | 4% | USDA_SR |
| 5236 | Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS | Breakfast Cereals | 15.00 mcg | 4% | USDA_SR |
| 5237 | Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS | Breakfast Cereals | 15.00 mcg | 4% | USDA_SR |
| 5238 | Sauce, oyster, ready-to-serve | Soups, Sauces, and Gravies | 15.00 mcg | 4% | USDA_SR |
| 5239 | Ostrich, top loin, cooked | Poultry Products | 15.00 mcg | 4% | USDA_SR |
| 5240 | Ostrich, tip trimmed, cooked | Poultry Products | 15.00 mcg | 4% | USDA_SR |
| 5241 | Game meat, bison, ground, cooked, pan-broiled | Lamb, Veal, and Game Products | 15.00 mcg | 4% | USDA_SR |
| 5242 | Veal, breast, whole, boneless, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 15.00 mcg | 4% | USDA_SR |
| 5243 | Lamb, rib, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 15.00 mcg | 4% | USDA_SR |
| 5244 | Lamb, rib, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 15.00 mcg | 4% | USDA_SR |
| 5245 | Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 15.00 mcg | 4% | USDA_SR |
| 5246 | Mollusks, oyster, Pacific, cooked, moist heat | Finfish and Shellfish Products | 15.00 mcg | 4% | USDA_SR |
| 5247 | Fish, salmon, pink, canned, without salt, solids with bone and liquid | Finfish and Shellfish Products | 15.00 mcg | 4% | USDA_SR |
| 5248 | Fish, haddock, smoked | Finfish and Shellfish Products | 15.00 mcg | 4% | USDA_SR |
| 5249 | Fish, eel, mixed species, raw | Finfish and Shellfish Products | 15.00 mcg | 4% | USDA_SR |
| 5250 | Fish, croaker, Atlantic, raw | Finfish and Shellfish Products | 15.00 mcg | 4% | USDA_SR |
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