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 1501–1550 of 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1501 | Nuts, ginkgo nuts, canned | Nuts and Seeds | 33.00 mcg | 8% |
| 1502 | Crustaceans, shrimp, mixed species, breaded and fried | Finfish and Shellfish Products | 33.00 mcg | 8% |
| 1503 | Broadbeans (fava beans), canned, solids and liquid | Legumes and Legume Products | 33.00 mcg | 8% |
| 1504 | Bread, banana, homemade, made with margarine | Baked Products | 33.00 mcg | 8% |
| 1505 | Cake, gingerbread, homemade | Baked Products | 33.00 mcg | 8% |
| 1506 | Cookie, chocolate chip, homemade, made with margarine | Baked Products | 33.00 mcg | 8% |
| 1507 | Pie, pecan, commercial | Baked Products | 33.00 mcg | 8% |
| 1508 | Cookie, oatmeal, homemade, without raisins | Baked Products | 33.00 mcg | 8% |
| 1509 | Cookie, chocolate chip, homemade, made with butter | Baked Products | 33.00 mcg | 8% |
| 1510 | Cake, date square (matrimonial cake), homemade | Baked Products | 33.00 mcg | 8% |
| 1511 | Fast foods, dessert, burrito with fruit (apple or cherry) | Fast Foods | 33.00 mcg | 8% |
| 1512 | Fast foods, side dish, potato, french-fried in beef tallow | Fast Foods | 33.00 mcg | 8% |
| 1513 | Fast foods, side dish, potato, french-fried in beef tallow and vegetable oil | Fast Foods | 33.00 mcg | 8% |
| 1514 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 33.00 mcg | 8% |
| 1515 | Blueberry, wild, raw | Fruits and fruit juices | 33.00 mcg | 8% |
| 1516 | Potato, french-fried, frozen, shoestring, heated in oven | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1517 | Succotash, boiled, drained, with salt | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1518 | Succotash, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1519 | Beverage, protein powder, whey based, powder | Beverages | 33.00 mcg | 8% |
| 1520 | Lamb, Canadian, composite cuts, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 32.00 mcg | 8% |
| 1521 | Lamb, Canadian, composite cuts, lean and fat, 3mm (1/8"), cooked | Lamb, Veal and Game | 32.00 mcg | 8% |
| 1522 | Grains, oat flour, partially debranned | Cereals, Grains and Pasta | 32.00 mcg | 8% |
| 1523 | Lasagna, cheese, frozen, prepared | Mixed Dishes | 32.00 mcg | 8% |
| 1524 | Grains, oat flour, whole-grain | Cereals, Grains and Pasta | 32.00 mcg | 8% |
| 1525 | Vegetables, asian mix, frozen, boiled, drained (broccoli, green beans, mini corn, snow peas, red pepper) | Vegetables and Vegetable Products | 32.00 mcg | 8% |
| 1526 | Cheese, feta | Dairy and Egg Products | 32.00 mcg | 8% |
| 1527 | Chicken, broiler, meat, skin, giblets and neck, batter dipped, fried | Poultry Products | 32.00 mcg | 8% |
| 1528 | Soup, broth, beef, dehydrated | Soups, Sauces and Gravies | 32.00 mcg | 8% |
| 1529 | Soup, broth, beef, cubed, dehydrated | Soups, Sauces and Gravies | 32.00 mcg | 8% |
| 1530 | Soup, broth, chicken, dehydrated | Soups, Sauces and Gravies | 32.00 mcg | 8% |
| 1531 | Soup, broth, chicken, cubed, dehydrated | Soups, Sauces and Gravies | 32.00 mcg | 8% |
| 1532 | Soup, consomme, dehydrated | Soups, Sauces and Gravies | 32.00 mcg | 8% |
| 1533 | Beans, lima (fordhook), frozen, unprepared | Vegetables and Vegetable Products | 32.00 mcg | 8% |
| 1534 | Succotash, canned with whole kernel corn, solids and liquid | Vegetables and Vegetable Products | 32.00 mcg | 8% |
| 1535 | Potato, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 32.00 mcg | 8% |
| 1536 | Nuts, almonds, honey roasted, unblanched | Nuts and Seeds | 32.00 mcg | 8% |
| 1537 | Cake, white, homemade, with coconut icing (frosting) | Baked Products | 32.00 mcg | 8% |
| 1538 | Cookie, raisin, soft-type | Baked Products | 32.00 mcg | 8% |
| 1539 | Sweets, cocoa, powder, unsweetened | Sweets | 32.00 mcg | 8% |
| 1540 | Sweets, cocoa, powder, unsweetened, dutch process | Sweets | 32.00 mcg | 8% |
| 1541 | Chicken, broiler, meat, skin, giblets and neck, flour coated, fried | Poultry Products | 31.00 mcg | 8% |
| 1542 | Goose, domesticated, meat only, raw | Poultry Products | 31.00 mcg | 8% |
| 1543 | Gravy, beef, dehydrated | Soups, Sauces and Gravies | 31.00 mcg | 8% |
| 1544 | Gravy, mushroom, dehydrated | Soups, Sauces and Gravies | 31.00 mcg | 8% |
| 1545 | Gravy, onion, dehydrated | Soups, Sauces and Gravies | 31.00 mcg | 8% |
| 1546 | Gravy, pork, dehydrated | Soups, Sauces and Gravies | 31.00 mcg | 8% |
| 1547 | Gravy, unspecified, dehydrated | Soups, Sauces and Gravies | 31.00 mcg | 8% |
| 1548 | Corn, sweet, frozen, kernels on the cob, boiled, drained | Vegetables and Vegetable Products | 31.00 mcg | 8% |
| 1549 | Peas, green, canned, drained solids | Vegetables and Vegetable Products | 31.00 mcg | 8% |
| 1550 | Corn, sweet, white, frozen, kernels off cob, boiled, drained | Vegetables and Vegetable Products | 31.00 mcg | 8% |
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