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 1151–1200 of 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1151 | Onion rings, breaded, par-fried, frozen, unprepared | Vegetables and Vegetable Products | 48.00 mcg | 12% |
| 1152 | Mushroom, enoki, raw | Vegetables and Vegetable Products | 48.00 mcg | 12% |
| 1153 | Taro leaves, steamed | Vegetables and Vegetable Products | 48.00 mcg | 12% |
| 1154 | Coffee cake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 48.00 mcg | 12% |
| 1155 | Muffin, blueberry, homemade, with 2% milk | Baked Products | 48.00 mcg | 12% |
| 1156 | Muffin, blueberry, commercial | Baked Products | 48.00 mcg | 12% |
| 1157 | Milk, dry, buttermilk, sweet cream | Dairy and Egg Products | 47.00 mcg | 12% |
| 1158 | Spices, garlic powder | Spices and Herbs | 47.00 mcg | 12% |
| 1159 | Nuts, Japanese chestnuts, raw | Nuts and Seeds | 47.00 mcg | 12% |
| 1160 | Beans, hyacinth, boiled, drained | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 1161 | Beans, kidney, sprouted, boiled, drained | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 1162 | Coffee cake, fruit | Baked Products | 47.00 mcg | 12% |
| 1163 | Cake, sponge, commercial | Baked Products | 47.00 mcg | 12% |
| 1164 | Cookie, brownie, commercial | Baked Products | 47.00 mcg | 12% |
| 1165 | Cookie, chocolate wafer | Baked Products | 47.00 mcg | 12% |
| 1166 | Cracker, crispbread, rye | Baked Products | 47.00 mcg | 12% |
| 1167 | Danish pastry, fruit (apple, raisin, lemon, raspberry) | Baked Products | 47.00 mcg | 12% |
| 1168 | Fast foods, mexican, burrito with beans and chili peppers | Fast Foods | 47.00 mcg | 12% |
| 1169 | Fast foods, sandwiches and burgers, hamburger, regular, single patty, with condiments and vegetables | Fast Foods | 47.00 mcg | 12% |
| 1170 | Sweet potato, flour | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 1171 | Artichoke, marinated | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 1172 | Beans, kidney, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 1173 | Bread, Irish soda, homemade | Baked Products | 47.00 mcg | 12% |
| 1174 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments and vegetables | Fast Foods | 47.00 mcg | 12% |
| 1175 | Beans, hyacinth, boiled, drained, with salt | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 1176 | Fast foods, pizza, cheese, meat (pepperoni, ground beef and sausage) and vegetables, regular crust | Fast Foods | 47.00 mcg | 12% |
| 1177 | Beans, snap (Italian, green or yellow), fresh, microwaved | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 1178 | Cereal, ready to eat, Muslix: Almond Raisin, Kellogg's | Breakfast cereals | 47.00 mcg | 12% |
| 1179 | Ravioli, cheese and tomato sauce, frozen, not prepared | Mixed Dishes | 47.00 mcg | 12% |
| 1180 | Fast foods, mexican, burrito with beef, cheese and chili | Fast Foods | 46.00 mcg | 12% |
| 1181 | Fast foods, mexican, tostada with beef and cheese | Fast Foods | 46.00 mcg | 12% |
| 1182 | Fast foods, sandwiches and burgers, fish sandwich with tartar sauce | Fast Foods | 46.00 mcg | 12% |
| 1183 | Fast foods, sandwiches and burgers, hamburger, regular, single patty, with condiments | Fast Foods | 46.00 mcg | 12% |
| 1184 | Game meat, native, bearded seal, intestine, boiled | Lamb, Veal and Game | 46.00 mcg | 12% |
| 1185 | Cabbage, savoy, boiled, drained, with salt | Vegetables and Vegetable Products | 46.00 mcg | 12% |
| 1186 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 46.00 mcg | 12% |
| 1187 | Okra (gumbo), boiled, drained, with salt | Vegetables and Vegetable Products | 46.00 mcg | 12% |
| 1188 | Muffin, wheat bran, with raisins, homemade | Baked Products | 46.00 mcg | 12% |
| 1189 | Sandwich, salmon salad, homemade | Mixed Dishes | 46.00 mcg | 12% |
| 1190 | Pizza roll, frozen, unprepared | Mixed Dishes | 46.00 mcg | 12% |
| 1191 | Cabbage, savoy, boiled, drained | Vegetables and Vegetable Products | 46.00 mcg | 12% |
| 1192 | Malted milk, natural flavour, powder | Beverages | 46.00 mcg | 12% |
| 1193 | Malted milk, natural flavour, enriched powder | Beverages | 46.00 mcg | 12% |
| 1194 | Nuts, Chinese chestnuts, boiled and steamed | Nuts and Seeds | 46.00 mcg | 12% |
| 1195 | Pepper, sweet, red, raw | Vegetables and Vegetable Products | 46.00 mcg | 12% |
| 1196 | Potato, mashed, flakes without milk, dry | Vegetables and Vegetable Products | 46.00 mcg | 12% |
| 1197 | Okra (gumbo), boiled, drained | Vegetables and Vegetable Products | 46.00 mcg | 12% |
| 1198 | Celtuce, raw | Vegetables and Vegetable Products | 46.00 mcg | 12% |
| 1199 | Cookie, chocolate sandwich, extra cream filling | Baked Products | 46.00 mcg | 12% |
| 1200 | Doughnut (donut), cake-type, plain, sugared or glazed | Baked Products | 46.00 mcg | 12% |
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