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 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1501 | Drumstick pods, raw | Vegetables and Vegetable Products | 44.00 mcg | 11% |
| 1502 | Cauliflower, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 44.00 mcg | 11% |
| 1503 | Fast foods, fish sandwich, with tartar sauce and cheese | Fast Foods | 44.00 mcg | 11% |
| 1504 | Peas, green, canned, no salt added, drained solids | Vegetables and Vegetable Products | 44.00 mcg | 11% |
| 1505 | OLIVE GARDEN, cheese ravioli with marinara sauce | Restaurant Foods | 44.00 mcg | 11% |
| 1506 | Lasagna, cheese, frozen, unprepared | Meals, Entrees, and Side Dishes | 44.00 mcg | 11% |
| 1507 | Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 44.00 mcg | 11% |
| 1508 | Cauliflower, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 44.00 mcg | 11% |
| 1509 | Succotash, (corn and limas), canned, with cream style corn | Vegetables and Vegetable Products | 44.00 mcg | 11% |
| 1510 | Candies, NESTLE, OH HENRY! Bar | Sweets | 44.00 mcg | 11% |
| 1511 | Beans, baked, canned, with beef | Legumes and Legume Products | 43.00 mcg | 11% |
| 1512 | Sweet rolls, cheese | Baked Products | 43.00 mcg | 11% |
| 1513 | French toast, prepared from recipe, made with low fat (2%) milk | Baked Products | 43.00 mcg | 11% |
| 1514 | Cookies, fudge, cake-type (includes trolley cakes) | Baked Products | 43.00 mcg | 11% |
| 1515 | Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit | Breakfast Cereals | 43.00 mcg | 11% |
| 1516 | Fast foods, cheeseburger; double, regular patty; with condiments | Fast Foods | 43.00 mcg | 11% |
| 1517 | Cake, pound, commercially prepared, fat-free | Baked Products | 43.00 mcg | 11% |
| 1518 | Fast foods, shrimp, breaded and fried | Fast Foods | 43.00 mcg | 11% |
| 1519 | Beverages, tea, instant, lemon, with added ascorbic acid | Beverages | 43.00 mcg | 11% |
| 1520 | Sauce, sofrito, prepared from recipe | Soups, Sauces, and Gravies | 43.00 mcg | 11% |
| 1521 | TACO BELL, Taco Salad | Fast Foods | 43.00 mcg | 11% |
| 1522 | Fast foods, cheeseburger, double, regular patty and bun, with condiments | Fast Foods | 43.00 mcg | 11% |
| 1523 | Cabbage, raw | Vegetables and Vegetable Products | 43.00 mcg | 11% |
| 1524 | Mangos, raw | Fruits and Fruit Juices | 43.00 mcg | 11% |
| 1525 | Restaurant, family style, shrimp, breaded and fried | Restaurant Foods | 43.00 mcg | 11% |
| 1526 | Wheat, durum | Cereal Grains and Pasta | 43.00 mcg | 11% |
| 1527 | Pasta, homemade, made without egg, cooked | Cereal Grains and Pasta | 43.00 mcg | 11% |
| 1528 | Pasta, homemade, made with egg, cooked | Cereal Grains and Pasta | 43.00 mcg | 11% |
| 1529 | Wheat, hard red spring | Cereal Grains and Pasta | 43.00 mcg | 11% |
| 1530 | Cabbage, napa, cooked | Vegetables and Vegetable Products | 43.00 mcg | 11% |
| 1531 | Baobab powder | Fruits and Fruit Juices | 43.00 mcg | 11% |
| 1532 | Cookies, sugar wafer, with creme filling, sugar free | Baked Products | 42.00 mcg | 10% |
| 1533 | Beverages, ABBOTT, ENSURE, Nutritional Shake, Ready-to-Drink | Beverages | 42.00 mcg | 10% |
| 1534 | Mollusks, mussel, blue, raw | Finfish and Shellfish Products | 42.00 mcg | 10% |
| 1535 | Rolls, hamburger or hot dog, whole wheat | Baked Products | 42.00 mcg | 10% |
| 1536 | Fast foods, croissant, with egg, cheese, and ham | Fast Foods | 42.00 mcg | 10% |
| 1537 | Doughnuts, french crullers, glazed | Baked Products | 42.00 mcg | 10% |
| 1538 | Cake, pound, commercially prepared, butter (includes fresh and frozen) | Baked Products | 42.00 mcg | 10% |
| 1539 | Bread, whole-wheat, commercially prepared | Baked Products | 42.00 mcg | 10% |
| 1540 | Bacon, meatless | Legumes and Legume Products | 42.00 mcg | 10% |
| 1541 | Fast Foods, biscuit, with egg and sausage | Fast Foods | 42.00 mcg | 10% |
| 1542 | Millet flour | Cereal Grains and Pasta | 42.00 mcg | 10% |
| 1543 | Crustaceans, crab, queen, cooked, moist heat | Finfish and Shellfish Products | 42.00 mcg | 10% |
| 1544 | Crustaceans, crab, dungeness, cooked, moist heat | Finfish and Shellfish Products | 42.00 mcg | 10% |
| 1545 | Beverages, chocolate drink, milk and soy based, ready to drink, fortified | Beverages | 42.00 mcg | 10% |
| 1546 | Cookies, brownies, commercially prepared, reduced fat, with added fiber | Baked Products | 42.00 mcg | 10% |
| 1547 | Fast foods, onion rings, breaded and fried | Fast Foods | 42.00 mcg | 10% |
| 1548 | Fast foods, cheeseburger; single, regular patty, with condiments and vegetables | Fast Foods | 42.00 mcg | 10% |
| 1549 | Buckwheat groats, roasted, dry | Cereal Grains and Pasta | 42.00 mcg | 10% |
| 1550 | Peas, edible-podded, raw | Vegetables and Vegetable Products | 42.00 mcg | 10% |
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