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 5401–5450 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5401 | Tomato, red, ripe, raw, year round average | Vegetables and Vegetable Products | 15.00 mcg | 4% | CNF |
| 5402 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 15.00 mcg | 4% | CNF |
| 5403 | Rutabaga (swede), boiled, drained | Vegetables and Vegetable Products | 15.00 mcg | 4% | CNF |
| 5404 | Potato, french-fried, frozen, cottage cut, salt not added in processing, unprepared | Vegetables and Vegetable Products | 15.00 mcg | 4% | CNF |
| 5405 | Onion, boiled, drained | Vegetables and Vegetable Products | 15.00 mcg | 4% | CNF |
| 5406 | Salsify (oysterplant, vegetable oyster), boiled, drained | Vegetables and Vegetable Products | 15.00 mcg | 4% | CNF |
| 5407 | New Zealand spinach, raw | Vegetables and Vegetable Products | 15.00 mcg | 4% | CNF |
| 5408 | Beet greens, raw | Vegetables and Vegetable Products | 15.00 mcg | 4% | CNF |
| 5409 | Beans, snap (Italian, green or yellow), frozen, unprepared | Vegetables and Vegetable Products | 15.00 mcg | 4% | CNF |
| 5410 | Strawberry, frozen, sweetened, sliced | Fruits and fruit juices | 15.00 mcg | 4% | CNF |
| 5411 | Cereal, hot, oats, instant: peaches 'n cream, prepared, Quaker | Breakfast cereals | 15.00 mcg | 4% | CNF |
| 5412 | Cereal, hot, oats, instant: apple & cinnamon, prepared, Quaker | Breakfast cereals | 15.00 mcg | 4% | CNF |
| 5413 | Cereal, hot, oats, instant: regular, prepared | Breakfast cereals | 15.00 mcg | 4% | CNF |
| 5414 | Soup, minestrone, canned, condensed, water added | Soups, Sauces and Gravies | 15.00 mcg | 4% | CNF |
| 5415 | Chicken, broiler, neck, meat and skin, batter dipped, fried | Poultry Products | 15.00 mcg | 4% | CNF |
| 5416 | Chicken, broiler, breast, meat and skin, batter dipped, fried | Poultry Products | 15.00 mcg | 4% | CNF |
| 5417 | Chicken, broiler, back, meat and skin, flour coated, fried | Poultry Products | 15.00 mcg | 4% | CNF |
| 5418 | Sliced turkey with mashed potatoes and peas | Mixed Dishes | 15.00 mcg | 4% | CNF |
| 5419 | Bananas, ripe and slightly ripe, raw | Fruits and Fruit Juices | 14.00 mcg | 4% | USDA_FF |
| 5420 | Bananas, ripe and slightly ripe, raw | Fruits and Fruit Juices | 14.00 mcg | 4% | USDA_FF |
| 5421 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 14.00 mcg | 4% | USDA_FF |
| 5422 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 14.00 mcg | 4% | USDA_FF |
| 5423 | Veal, leg (top round), separable lean only, raw | Lamb, Veal, and Game Products | 14.00 mcg | 4% | USDA_SR |
| 5424 | Veal, leg (top round), separable lean and fat, raw | Lamb, Veal, and Game Products | 14.00 mcg | 4% | USDA_SR |
| 5425 | Malt beverage, includes non-alcoholic beer | Beverages | 14.00 mcg | 4% | USDA_SR |
| 5426 | Grapefruit juice, white, canned or bottled, unsweetened | Fruits and Fruit Juices | 14.00 mcg | 4% | USDA_SR |
| 5427 | Ostrich, ground, cooked, pan-broiled | Poultry Products | 14.00 mcg | 4% | USDA_SR |
| 5428 | Veal, breast, point half, boneless, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 14.00 mcg | 4% | USDA_SR |
| 5429 | Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 14.00 mcg | 4% | USDA_SR |
| 5430 | Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 14.00 mcg | 4% | USDA_SR |
| 5431 | Soy sauce made from soy and wheat (shoyu) | Legumes and Legume Products | 14.00 mcg | 4% | USDA_SR |
| 5432 | Mollusks, abalone, mixed species, cooked, fried | Finfish and Shellfish Products | 14.00 mcg | 4% | USDA_SR |
| 5433 | Fish, halibut, Atlantic and Pacific, cooked, dry heat | Finfish and Shellfish Products | 14.00 mcg | 4% | USDA_SR |
| 5434 | Bananas, dehydrated, or banana powder | Fruits and Fruit Juices | 14.00 mcg | 4% | USDA_SR |
| 5435 | Veal, sirloin, separable lean only, raw | Lamb, Veal, and Game Products | 14.00 mcg | 4% | USDA_SR |
| 5436 | Veal, rib, separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 14.00 mcg | 4% | USDA_SR |
| 5437 | Veal, loin, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 14.00 mcg | 4% | USDA_SR |
| 5438 | Fish, salmon, coho, farmed, cooked, dry heat | Finfish and Shellfish Products | 14.00 mcg | 4% | USDA_SR |
| 5439 | Fish, herring, Atlantic, kippered | Finfish and Shellfish Products | 14.00 mcg | 4% | USDA_SR |
| 5440 | Lasagna with meat & sauce, frozen entree | Meals, Entrees, and Side Dishes | 14.00 mcg | 4% | USDA_SR |
| 5441 | Beef stew, canned entree | Meals, Entrees, and Side Dishes | 14.00 mcg | 4% | USDA_SR |
| 5442 | Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 14.00 mcg | 4% | USDA_SR |
| 5443 | Cake, boston cream pie, commercially prepared | Baked Products | 14.00 mcg | 4% | USDA_SR |
| 5444 | Game meat, bison, top round, separable lean only, 1" steak, raw | Lamb, Veal, and Game Products | 14.00 mcg | 4% | USDA_SR |
| 5445 | Babyfood, corn and sweet potatoes, strained | Baby Foods | 14.00 mcg | 4% | USDA_SR |
| 5446 | Babyfood, GERBER, 3rd Foods, apple, mango and kiwi | Baby Foods | 14.00 mcg | 4% | USDA_SR |
| 5447 | Lasagna, Vegetable, frozen, baked | Meals, Entrees, and Side Dishes | 14.00 mcg | 4% | USDA_SR |
| 5448 | Mollusks, squid, mixed species, cooked, fried | Finfish and Shellfish Products | 14.00 mcg | 4% | USDA_SR |
| 5449 | Mollusks, oyster, eastern, wild, cooked, moist heat | Finfish and Shellfish Products | 14.00 mcg | 4% | USDA_SR |
| 5450 | Beverages, Cocoa mix, no sugar added, powder | Beverages | 14.00 mcg | 4% | USDA_SR |
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