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 1351–1400 of 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1351 | Tourtiere, homemade | Baked Products | 39.00 mcg | 10% |
| 1352 | Cereal, ready to eat, All Bran Strawberry Bites, Kellogg's | Breakfast cereals | 39.00 mcg | 10% |
| 1353 | Tamale, pork | Mixed Dishes | 39.00 mcg | 10% |
| 1354 | Fast foods, breakfast, biscuit with egg and steak | Fast Foods | 38.00 mcg | 10% |
| 1355 | Fast foods, mexican, tostada with beans, beef and cheese | Fast Foods | 38.00 mcg | 10% |
| 1356 | Mushroom, oyster, raw | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1357 | Mushroom, straw, canned, drained solids | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1358 | Grains, barley, malt flour | Cereals, Grains and Pasta | 38.00 mcg | 10% |
| 1359 | Mushroom, fungi, Cloud ears, dried | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1360 | Hot chocolate, cocoa, high fat or breakfast, plain, mix, powder | Sweets | 38.00 mcg | 10% |
| 1361 | Hot chocolate, cocoa, high fat or breakfast, processed with alkali, mix, powder | Sweets | 38.00 mcg | 10% |
| 1362 | Potato, white, flesh and skin, baked | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1363 | Fast foods, pizza, cheese, regular crust, frozen, cooked | Fast Foods | 38.00 mcg | 10% |
| 1364 | Lasagna with meat and sauce, low fat, frozen | Mixed Dishes | 38.00 mcg | 10% |
| 1365 | Corn, sweet, canned, brine pack, solids and liquid, unsalted | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1366 | Fast foods, sandwiches and burgers, hamburger, large, single patty with condiments and vegetables | Fast Foods | 38.00 mcg | 10% |
| 1367 | Corn, sweet, yellow, frozen, kernels cut off the cob, microwaved | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1368 | Lasagna, vegetarian, homemade | Mixed Dishes | 38.00 mcg | 10% |
| 1369 | Fast foods, sandwiches and burgers, donair or gyro sandwich | Fast Foods | 38.00 mcg | 10% |
| 1370 | Quesadilla with meat and cheese | Mixed Dishes | 38.00 mcg | 10% |
| 1371 | Cookie, oatmeal sandwich, cream filling | Baked Products | 38.00 mcg | 10% |
| 1372 | Grains, wheat, sprouted | Cereals, Grains and Pasta | 38.00 mcg | 10% |
| 1373 | Grains, wheat, hard white | Cereals, Grains and Pasta | 38.00 mcg | 10% |
| 1374 | Grains, wheat, hard red winter | Cereals, Grains and Pasta | 38.00 mcg | 10% |
| 1375 | Cracker, wheat | Baked Products | 38.00 mcg | 10% |
| 1376 | Pomegranate, raw | Fruits and fruit juices | 38.00 mcg | 10% |
| 1377 | Candied foods, ginger root, crystallized | Sweets | 38.00 mcg | 10% |
| 1378 | Pancake, plain, homemade | Baked Products | 38.00 mcg | 10% |
| 1379 | Cake, white, homemade, without icing (frosting) | Baked Products | 38.00 mcg | 10% |
| 1380 | Cake, snack cake, cream-filled, sponge | Baked Products | 38.00 mcg | 10% |
| 1381 | Bread, pumpernickel, toasted | Baked Products | 38.00 mcg | 10% |
| 1382 | Candies, bars, Mr Goodbar | Sweets | 38.00 mcg | 10% |
| 1383 | Nuts, European chestnuts (sweet), boiled and steamed | Nuts and Seeds | 38.00 mcg | 10% |
| 1384 | Pancake, buttermilk, homemade | Baked Products | 38.00 mcg | 10% |
| 1385 | Cookie, oatmeal (with raisins), commercial, less than 5g fat/serving | Baked Products | 38.00 mcg | 10% |
| 1386 | Corn, sweet, canned, brine pack, solids and liquid | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1387 | Lettuce, looseleaf | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1388 | Snacks, oriental mix, rice-based | Snacks | 38.00 mcg | 10% |
| 1389 | Milk, dry whole | Dairy and Egg Products | 37.00 mcg | 9% |
| 1390 | Papaya, raw | Fruits and fruit juices | 37.00 mcg | 9% |
| 1391 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and fruit juices | 37.00 mcg | 9% |
| 1392 | Mollusks, scallop, mixed species, breaded and fried | Finfish and Shellfish Products | 37.00 mcg | 9% |
| 1393 | Cereal, ready to eat, Cap'n Crunch, Quaker | Breakfast cereals | 37.00 mcg | 9% |
| 1394 | Crustaceans, crayfish, mixed species, wild, raw | Finfish and Shellfish Products | 37.00 mcg | 9% |
| 1395 | Malted milk, chocolate flavour, powder | Beverages | 37.00 mcg | 9% |
| 1396 | Chicken, stewing, meat, skin, giblets and neck, raw | Poultry Products | 37.00 mcg | 9% |
| 1397 | Belgium endive (chicory, witloof), raw | Vegetables and Vegetable Products | 37.00 mcg | 9% |
| 1398 | Cress, garden, boiled, drained | Vegetables and Vegetable Products | 37.00 mcg | 9% |
| 1399 | Fast foods, breakfast, croissant with egg and cheese | Fast Foods | 37.00 mcg | 9% |
| 1400 | Fast foods, entree, clams, breaded and fried | Fast Foods | 37.00 mcg | 9% |
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