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 1401–1450 of 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1401 | Fast foods, entree, salad, vegetable, no dressing | Fast Foods | 37.00 mcg | 9% |
| 1402 | Fast foods, entree, salad, vegetable, no dressing, with shrimp | Fast Foods | 37.00 mcg | 9% |
| 1403 | Fast foods, entree, scallops, breaded and fried | Fast Foods | 37.00 mcg | 9% |
| 1404 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and vegetables | Fast Foods | 37.00 mcg | 9% |
| 1405 | Fast foods, pizza, cheese, rising crust, frozen, cooked | Fast Foods | 37.00 mcg | 9% |
| 1406 | Snacks, sweet potato chips, unsalted | Snacks | 37.00 mcg | 9% |
| 1407 | Cress, garden, boiled, drained, with salt | Vegetables and Vegetable Products | 37.00 mcg | 9% |
| 1408 | Egg, chicken, omelet, with cheese | Dairy and Egg Products | 37.00 mcg | 9% |
| 1409 | Babyfood, vegetables, jarred, peas, all stages | Babyfoods | 37.00 mcg | 9% |
| 1410 | Fast foods, sandwiches and burgers, roast beef sandwich with cheese | Fast Foods | 36.00 mcg | 9% |
| 1411 | Durian, raw or frozen | Fruits and fruit juices | 36.00 mcg | 9% |
| 1412 | Lettuce, red leaf | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1413 | Pancake, plain (includes buttermilk), dry mix, incomplete, prepared with egg, oil, milk | Baked Products | 36.00 mcg | 9% |
| 1414 | Potato, french-fried, frozen, shoestring, unprepared | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1415 | Spaghetti and meatballs, restaurant prepared | Mixed Dishes | 36.00 mcg | 9% |
| 1416 | Meatball, Italian style, frozen | Mixed Dishes | 36.00 mcg | 9% |
| 1417 | Cheese, blue | Dairy and Egg Products | 36.00 mcg | 9% |
| 1418 | Spices, allspice, ground | Spices and Herbs | 36.00 mcg | 9% |
| 1419 | Beans, baked, canned, with pork | Legumes and Legume Products | 36.00 mcg | 9% |
| 1420 | Beans, kidney, all types, canned, solids and liquid | Legumes and Legume Products | 36.00 mcg | 9% |
| 1421 | Pancake, blueberry, homemade | Baked Products | 36.00 mcg | 9% |
| 1422 | Mollusks, clam, mixed species, breaded and fried | Finfish and Shellfish Products | 36.00 mcg | 9% |
| 1423 | Cake, pound, commercial, made with other than butter | Baked Products | 36.00 mcg | 9% |
| 1424 | Cake mix, marble, pudding-type, dry, unprepared | Baked Products | 36.00 mcg | 9% |
| 1425 | Candies, bars, 5th Avenue | Sweets | 36.00 mcg | 9% |
| 1426 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1427 | Corn, sweet, white, frozen, kernels off cob, unprepared | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1428 | Corn, sweet, yellow, frozen, kernels cut off the cob, unprepared | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1429 | Celery, raw | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1430 | Corn, sweet, canned, brine pack, drained solids | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1431 | Pumpkin leaves, raw | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1432 | Peas, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1433 | Peas and carrots, frozen, unprepared | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1434 | Cracker, matzo, whole-wheat | Baked Products | 35.00 mcg | 9% |
| 1435 | Avocado, raw, florida | Fruits and fruit juices | 35.00 mcg | 9% |
| 1436 | Fish, salmon, chinook (spring), baked or broiled | Finfish and Shellfish Products | 35.00 mcg | 9% |
| 1437 | Cookie, oatmeal (with or without raisins), refrigerated dough | Baked Products | 35.00 mcg | 9% |
| 1438 | Cookie, fig bar | Baked Products | 35.00 mcg | 9% |
| 1439 | Cookie, brownie, regular, dry mix, unprepared | Baked Products | 35.00 mcg | 9% |
| 1440 | Cake, angel food, commercial | Baked Products | 35.00 mcg | 9% |
| 1441 | Lamb, Canadian, ground, raw | Lamb, Veal and Game | 35.00 mcg | 9% |
| 1442 | Bread, pita, whole-wheat | Baked Products | 35.00 mcg | 9% |
| 1443 | Lamb, Canadian, ground, cooked | Lamb, Veal and Game | 35.00 mcg | 9% |
| 1444 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1445 | Potato, french-fried, frozen, unprepared | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1446 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1447 | Winged beans (goa bean), green, boiled, drained | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1448 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1449 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 35.00 mcg | 9% |
| 1450 | Peas, edible-podded (snow peas), frozen, boiled, drained | Vegetables and Vegetable Products | 35.00 mcg | 9% |
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