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 5951–6000 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5951 | Malted milk, chocolate flavour, powder, with 2% M.F. milk | Beverages | 12.00 mcg | 3% | CNF |
| 5952 | Soup, cream, celery, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 12.00 mcg | 3% | CNF |
| 5953 | Soup, cream, asparagus, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 12.00 mcg | 3% | CNF |
| 5954 | Goose, wild (Canada goose), native, meat only, roasted | Poultry Products | 12.00 mcg | 3% | CNF |
| 5955 | Veal, grain-fed, shoulder, blade steak, lean and fat, braised | Lamb, Veal and Game | 12.00 mcg | 3% | CNF |
| 5956 | Veal, grain-fed, shoulder, blade steak, lean and fat, raw | Lamb, Veal and Game | 12.00 mcg | 3% | CNF |
| 5957 | Fast foods, side dish, potato, baked, topped with cheese sauce and chili | Fast Foods | 12.00 mcg | 3% | CNF |
| 5958 | Fast foods, dessert, sundae, strawberry | Fast Foods | 12.00 mcg | 3% | CNF |
| 5959 | Fast foods, breakfast, potatoes, hashed brown | Fast Foods | 12.00 mcg | 3% | CNF |
| 5960 | Sweets, syrups, malt | Sweets | 12.00 mcg | 3% | CNF |
| 5961 | Dessert, frozen, ice cream, strawberry | Sweets | 12.00 mcg | 3% | CNF |
| 5962 | Candies, bars / chips, milk chocolate, plain | Sweets | 12.00 mcg | 3% | CNF |
| 5963 | Candies, bars, Baby Ruth | Sweets | 12.00 mcg | 3% | CNF |
| 5964 | Candies, fudge, vanilla, with nuts, homemade | Sweets | 12.00 mcg | 3% | CNF |
| 5965 | Snacks, tortilla chips, plain | Snacks | 12.00 mcg | 3% | CNF |
| 5966 | Veal, grain-fed, shoulder, whole, lean and fat, roasted | Lamb, Veal and Game | 12.00 mcg | 3% | CNF |
| 5967 | Veal, grain-fed, shoulder, whole, lean and fat, raw | Lamb, Veal and Game | 12.00 mcg | 3% | CNF |
| 5968 | Veal, grain-fed, rib chop, lean and fat, raw | Lamb, Veal and Game | 12.00 mcg | 3% | CNF |
| 5969 | Lamb, lungs, raw | Lamb, Veal and Game | 12.00 mcg | 3% | CNF |
| 5970 | Game meat, native, caribou (reindeer), meat, raw | Lamb, Veal and Game | 12.00 mcg | 3% | CNF |
| 5971 | Veal, milk-fed, shoulder, whole, lean and fat, roasted | Lamb, Veal and Game | 12.00 mcg | 3% | CNF |
| 5972 | Veal, milk-fed, shoulder, whole, lean and fat, raw | Lamb, Veal and Game | 12.00 mcg | 3% | CNF |
| 5973 | Veal, milk-fed, rib chop, lean and fat, raw | Lamb, Veal and Game | 12.00 mcg | 3% | CNF |
| 5974 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 12.00 mcg | 3% | CNF |
| 5975 | Fish, trout, rainbow, farmed, baked or broiled | Finfish and Shellfish Products | 12.00 mcg | 3% | CNF |
| 5976 | Fish, catfish, channel (bullhead), farmed, baked or broiled | Finfish and Shellfish Products | 12.00 mcg | 3% | CNF |
| 5977 | Fish, herring, atlantic, baked or broiled | Finfish and Shellfish Products | 12.00 mcg | 3% | CNF |
| 5978 | Alcohol, cocktail, pina colada (rum), homemade | Beverages | 12.00 mcg | 3% | CNF |
| 5979 | Potato, flesh and skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 12.00 mcg | 3% | CNF |
| 5980 | Squash, winter, spaghetti, raw | Vegetables and Vegetable Products | 12.00 mcg | 3% | CNF |
| 5981 | Potato, flesh, cooked in skin, microwaved | Vegetables and Vegetable Products | 12.00 mcg | 3% | CNF |
| 5982 | Mushroom, canned, drained solids | Vegetables and Vegetable Products | 12.00 mcg | 3% | CNF |
| 5983 | Yambean (jimaca), tuber, raw | Vegetables and Vegetable Products | 12.00 mcg | 3% | CNF |
| 5984 | Tomato products, canned, paste, no added salt | Vegetables and Vegetable Products | 12.00 mcg | 3% | CNF |
| 5985 | Squash, summer, crookneck, frozen, unprepared | Vegetables and Vegetable Products | 12.00 mcg | 3% | CNF |
| 5986 | Purslane, raw | Vegetables and Vegetable Products | 12.00 mcg | 3% | CNF |
| 5987 | Pumpkin, canned | Vegetables and Vegetable Products | 12.00 mcg | 3% | CNF |
| 5988 | Potato, O'brien, frozen, prepared | Vegetables and Vegetable Products | 12.00 mcg | 3% | CNF |
| 5989 | Potato, hashed brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 12.00 mcg | 3% | CNF |
| 5990 | Mustard greens, raw | Vegetables and Vegetable Products | 12.00 mcg | 3% | CNF |
| 5991 | Kohlrabi, boiled, drained | Vegetables and Vegetable Products | 12.00 mcg | 3% | CNF |
| 5992 | Gourd, dishcloth (towelgourd), boiled, drained | Vegetables and Vegetable Products | 12.00 mcg | 3% | CNF |
| 5993 | Pork, leg, inside, boneless, lean, roasted | Pork Products | 12.00 mcg | 3% | CNF |
| 5994 | Pork, leg, whole, lean, roasted | Pork Products | 12.00 mcg | 3% | CNF |
| 5995 | Lychee, dried | Fruits and fruit juices | 12.00 mcg | 3% | CNF |
| 5996 | Grapefruit, white, california, raw | Fruits and fruit juices | 12.00 mcg | 3% | CNF |
| 5997 | Grapefruit, pink or red, california or arizona, raw | Fruits and fruit juices | 12.00 mcg | 3% | CNF |
| 5998 | Carambola (star fruit), raw | Fruits and fruit juices | 12.00 mcg | 3% | CNF |
| 5999 | Gravy, mushroom, canned | Soups, Sauces and Gravies | 12.00 mcg | 3% | CNF |
| 6000 | Soup, cream, celery, dehydrated | Soups, Sauces and Gravies | 12.00 mcg | 3% | CNF |
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