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 51–100 of 139 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Carrots, mature, raw | Vegetables and Vegetable Products | 37.06 mcg | 9% |
| 52 | Fennel, bulb, raw | Vegetables and Vegetable Products | 37.02 mcg | 9% |
| 53 | Hummus, commercial | Legumes and Legume Products | 36.00 mcg | 9% |
| 54 | Squash, summer, yellow, includes skin, raw | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 55 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 35.00 mcg | 9% |
| 56 | Mushrooms, white button | Vegetables and Vegetable Products | 34.76 mcg | 9% |
| 57 | Mushrooms, white button | Vegetables and Vegetable Products | 34.76 mcg | 9% |
| 58 | Flour, oat, whole grain | Cereal Grains and Pasta | 34.69 mcg | 9% |
| 59 | Cookies, oatmeal, soft, with raisins | Baked Products | 34.00 mcg | 8% |
| 60 | Kiwifruit (kiwi), green, peeled, raw | Fruits and Fruit Juices | 32.85 mcg | 8% |
| 61 | Mushrooms, shiitake | Vegetables and Vegetable Products | 32.13 mcg | 8% |
| 62 | Mushrooms, shiitake | Vegetables and Vegetable Products | 32.13 mcg | 8% |
| 63 | Oats, whole grain, rolled, old fashioned | Cereal Grains and Pasta | 32.03 mcg | 8% |
| 64 | Peppers, banana or Hungarian wax, seeded, raw | Vegetables and Vegetable Products | 31.82 mcg | 8% |
| 65 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 31.00 mcg | 8% |
| 66 | Squash, pie pumpkin, peeled, seeded, raw | Vegetables and Vegetable Products | 30.98 mcg | 8% |
| 67 | Oats, whole grain, steel cut | Cereal Grains and Pasta | 29.99 mcg | 7% |
| 68 | Orange juice, no pulp, not fortified, from concentrate, refrigerated | Fruits and Fruit Juices | 29.85 mcg | 7% |
| 69 | Watermelon, seedless, rind only, raw | Fruits and Fruit Juices | 29.68 mcg | 7% |
| 70 | Mushroom, lion's mane | Vegetables and Vegetable Products | 29.58 mcg | 7% |
| 71 | Mushroom, lion's mane | Vegetables and Vegetable Products | 29.58 mcg | 7% |
| 72 | Orange juice, no pulp, not fortified, not from concentrate, refrigerated | Fruits and Fruit Juices | 28.98 mcg | 7% |
| 73 | Peppers, serrano, seeded, raw | Vegetables and Vegetable Products | 28.23 mcg | 7% |
| 74 | Peppers, jalapeno, seeded, raw | Vegetables and Vegetable Products | 27.43 mcg | 7% |
| 75 | Peppers, poblano, seeded, raw | Vegetables and Vegetable Products | 26.05 mcg | 7% |
| 76 | Kiwifruit, green, raw | Fruits and Fruit Juices | 26.00 mcg | 6% |
| 77 | Cheese, mozzarella, low moisture, part-skim | Dairy and Egg Products | 26.00 mcg | 6% |
| 78 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 25.00 mcg | 6% |
| 79 | Oranges, raw, navels | Fruits and Fruit Juices | 25.00 mcg | 6% |
| 80 | Bananas, overripe, raw | Fruits and Fruit Juices | 25.00 mcg | 6% |
| 81 | Bananas, overripe, raw | Fruits and Fruit Juices | 25.00 mcg | 6% |
| 82 | Flour, wheat, all-purpose, unenriched, unbleached | Cereal Grains and Pasta | 23.00 mcg | 6% |
| 83 | Peppers, bell, green, raw | Vegetables and Vegetable Products | 22.21 mcg | 6% |
| 84 | Cheese, cheddar | Dairy and Egg Products | 21.00 mcg | 5% |
| 85 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 20.00 mcg | 5% |
| 86 | Eggplant, raw | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 87 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 19.69 mcg | 5% |
| 88 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 19.69 mcg | 5% |
| 89 | Grapefruit juice, red, not fortified, not from concentrate, refrigerated | Fruits and Fruit Juices | 19.02 mcg | 5% |
| 90 | Tomato juice, with added ingredients, from concentrate, shelf stable | Vegetables and Vegetable Products | 18.93 mcg | 5% |
| 91 | Tomatillos, dehusked, raw | Vegetables and Vegetable Products | 16.39 mcg | 4% |
| 92 | Flour, rice, white, unenriched | Cereal Grains and Pasta | 16.00 mcg | 4% |
| 93 | Soy milk, sweetened, plain, refrigerated | Legumes and Legume Products | 15.81 mcg | 4% |
| 94 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 14.00 mcg | 4% |
| 95 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 14.00 mcg | 4% |
| 96 | Bananas, ripe and slightly ripe, raw | Fruits and Fruit Juices | 14.00 mcg | 4% |
| 97 | Bananas, ripe and slightly ripe, raw | Fruits and Fruit Juices | 14.00 mcg | 4% |
| 98 | Flour, 00 | Cereal Grains and Pasta | 13.46 mcg | 3% |
| 99 | Squash, spaghetti, peeled, seeded, raw | Vegetables and Vegetable Products | 12.70 mcg | 3% |
| 100 | Grapefruit juice, white, canned or bottled, unsweetened | Fruits and Fruit Juices | 12.00 mcg | 3% |
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