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 6301–6350 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6301 | Tomatoes, grape, raw | Vegetables and Vegetable Products | 10.00 mcg | 2% | USDA_FF |
| 6302 | SILK Unsweetened, soymilk | Legumes and Legume Products | 10.00 mcg | 2% | USDA_SR |
| 6303 | SILK Plus Fiber, soymilk | Legumes and Legume Products | 10.00 mcg | 2% | USDA_SR |
| 6304 | SILK Plus for Bone Health, soymilk | Legumes and Legume Products | 10.00 mcg | 2% | USDA_SR |
| 6305 | SILK Plus Omega-3 DHA, soymilk | Legumes and Legume Products | 10.00 mcg | 2% | USDA_SR |
| 6306 | SILK Vanilla, soymilk | Legumes and Legume Products | 10.00 mcg | 2% | USDA_SR |
| 6307 | SILK Plain, soymilk | Legumes and Legume Products | 10.00 mcg | 2% | USDA_SR |
| 6308 | Vitasoy USA, Vitasoy Light Vanilla Soymilk | Legumes and Legume Products | 10.00 mcg | 2% | USDA_SR |
| 6309 | Mollusks, oyster, eastern, wild, cooked, dry heat | Finfish and Shellfish Products | 10.00 mcg | 2% | USDA_SR |
| 6310 | Fish, catfish, channel, farmed, raw | Finfish and Shellfish Products | 10.00 mcg | 2% | USDA_SR |
| 6311 | Fish, sardine, Atlantic, canned in oil, drained solids with bone | Finfish and Shellfish Products | 10.00 mcg | 2% | USDA_SR |
| 6312 | Fish, rockfish, Pacific, mixed species, cooked, dry heat | Finfish and Shellfish Products | 10.00 mcg | 2% | USDA_SR |
| 6313 | Fish, ocean perch, Atlantic, cooked, dry heat | Finfish and Shellfish Products | 10.00 mcg | 2% | USDA_SR |
| 6314 | Fish, mullet, striped, cooked, dry heat | Finfish and Shellfish Products | 10.00 mcg | 2% | USDA_SR |
| 6315 | Fish, herring, Atlantic, raw | Finfish and Shellfish Products | 10.00 mcg | 2% | USDA_SR |
| 6316 | Pie crust, standard-type, frozen, ready-to-bake, unenriched | Baked Products | 10.00 mcg | 2% | USDA_SR |
| 6317 | Cake, cherry fudge with chocolate frosting | Baked Products | 10.00 mcg | 2% | USDA_SR |
| 6318 | Snacks, candy bits, yogurt covered with vitamin C | Snacks | 10.00 mcg | 2% | USDA_SR |
| 6319 | Grapefruit juice, white, canned, sweetened | Fruits and Fruit Juices | 10.00 mcg | 2% | USDA_SR |
| 6320 | Grapefruit, raw, white, all areas | Fruits and Fruit Juices | 10.00 mcg | 2% | USDA_SR |
| 6321 | Frankfurter, beef, heated | Sausages and Luncheon Meats | 10.00 mcg | 2% | USDA_SR |
| 6322 | Bacon, turkey, unprepared | Sausages and Luncheon Meats | 10.00 mcg | 2% | USDA_SR |
| 6323 | Sauce, sweet and sour, prepared-from-recipe | Soups, Sauces, and Gravies | 10.00 mcg | 2% | USDA_SR |
| 6324 | Sauce, white, thin, prepared-from-recipe, with butter | Soups, Sauces, and Gravies | 10.00 mcg | 2% | USDA_SR |
| 6325 | Game meat, deer, top round, separable lean only, 1" steak, cooked, broiled | Lamb, Veal, and Game Products | 10.00 mcg | 2% | USDA_SR |
| 6326 | Fish, lingcod, cooked, dry heat | Finfish and Shellfish Products | 10.00 mcg | 2% | USDA_SR |
| 6327 | Fish, bass, striped, cooked, dry heat | Finfish and Shellfish Products | 10.00 mcg | 2% | USDA_SR |
| 6328 | Fish, salmon, sockeye, canned, without salt, drained solids with bone | Finfish and Shellfish Products | 10.00 mcg | 2% | USDA_SR |
| 6329 | Mollusks, oyster, Pacific, raw | Finfish and Shellfish Products | 10.00 mcg | 2% | USDA_SR |
| 6330 | Crustaceans, lobster, northern, raw | Finfish and Shellfish Products | 10.00 mcg | 2% | USDA_SR |
| 6331 | Fish, catfish, channel, wild, raw | Finfish and Shellfish Products | 10.00 mcg | 2% | USDA_SR |
| 6332 | Bread, paratha, whole wheat, commercially prepared, frozen | Baked Products | 10.00 mcg | 2% | USDA_SR |
| 6333 | Soup, chunky vegetable, reduced sodium, canned, ready-to-serve | Soups, Sauces, and Gravies | 10.00 mcg | 2% | USDA_SR |
| 6334 | Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 10.00 mcg | 2% | USDA_SR |
| 6335 | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 10.00 mcg | 2% | USDA_SR |
| 6336 | Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 10.00 mcg | 2% | USDA_SR |
| 6337 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 10.00 mcg | 2% | USDA_SR |
| 6338 | Beef, ground, 75% lean meat / 25% fat, patty, cooked, pan-broiled | Beef Products | 10.00 mcg | 2% | USDA_SR |
| 6339 | Beef, ground, 85% lean meat / 15% fat, crumbles, cooked, pan-browned | Beef Products | 10.00 mcg | 2% | USDA_SR |
| 6340 | Beef, loin, bottom sirloin butt, tri-tip steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 10.00 mcg | 2% | USDA_SR |
| 6341 | Beef, chuck, clod roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 10.00 mcg | 2% | USDA_SR |
| 6342 | Blackberry juice, canned | Fruits and Fruit Juices | 10.00 mcg | 2% | USDA_SR |
| 6343 | Apricots, dried, sulfured, uncooked | Fruits and Fruit Juices | 10.00 mcg | 2% | USDA_SR |
| 6344 | SILK Very Vanilla, soymilk | Legumes and Legume Products | 10.00 mcg | 2% | USDA_SR |
| 6345 | SILK Light Chocolate, soymilk | Legumes and Legume Products | 10.00 mcg | 2% | USDA_SR |
| 6346 | SILK Light Vanilla, soymilk | Legumes and Legume Products | 10.00 mcg | 2% | USDA_SR |
| 6347 | SILK Light Plain, soymilk | Legumes and Legume Products | 10.00 mcg | 2% | USDA_SR |
| 6348 | SILK Chocolate, soymilk | Legumes and Legume Products | 10.00 mcg | 2% | USDA_SR |
| 6349 | Fish, catfish, channel, wild, cooked, dry heat | Finfish and Shellfish Products | 10.00 mcg | 2% | USDA_SR |
| 6350 | Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, flour | Poultry Products | 10.00 mcg | 2% | USDA_SR |
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