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 1651–1700 of 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1651 | Peas, edible-podded (snow peas), boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1652 | Peas, green, canned, solids and liquid, no salt added | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1653 | Cake, gingerbread, dry mix, prepared, without icing | Baked Products | 29.00 mcg | 7% |
| 1654 | Refried beans, canned, vegetarian | Legumes and Legume Products | 29.00 mcg | 7% |
| 1655 | Corn, sweet, canned, drained solids, rinsed | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1656 | Spaghetti with pomodoro sauce (tomato sauce) | Mixed Dishes | 29.00 mcg | 7% |
| 1657 | Refried beans | Legumes and Legume Products | 29.00 mcg | 7% |
| 1658 | Babyfood, dessert, jarred, banana with coconut cream | Babyfoods | 29.00 mcg | 7% |
| 1659 | Mushroom, portabella (portobello), raw | Vegetables and Vegetable Products | 28.00 mcg | 7% |
| 1660 | Cereal, hot, oats, Quick: Robin Hood, dry, Robin Hood | Breakfast cereals | 28.00 mcg | 7% |
| 1661 | Salad dressing, blue or roquefort cheese dressing, calorie-reduced | Fats and Oils | 28.00 mcg | 7% |
| 1662 | Grains, wheat, kamut khorasan, uncooked | Cereals, Grains and Pasta | 28.00 mcg | 7% |
| 1663 | Beans, snap (Italian, green or yellow), canned, drained solids, unsalted | Vegetables and Vegetable Products | 28.00 mcg | 7% |
| 1664 | Potato, flesh and skin, baked, with salt | Vegetables and Vegetable Products | 28.00 mcg | 7% |
| 1665 | Squash, summer, zucchini, boiled, drained, with salt | Vegetables and Vegetable Products | 28.00 mcg | 7% |
| 1666 | Beans, kidney, red, canned, drained solids | Legumes and Legume Products | 28.00 mcg | 7% |
| 1667 | Grains, wheat flour, whole-grain, soft wheat | Cereals, Grains and Pasta | 28.00 mcg | 7% |
| 1668 | Chicken tenders, breaded, frozen, prepared | Mixed Dishes | 28.00 mcg | 7% |
| 1669 | Chinese dish, lo mein, vegetable, without meat, restaurant prepared | Mixed Dishes | 28.00 mcg | 7% |
| 1670 | Ravioli, cheese-filled with marinara sauce | Mixed Dishes | 28.00 mcg | 7% |
| 1671 | Babyfood, cereal, rice, with yogourt, with fruit, prepared with water | Babyfoods | 28.00 mcg | 7% |
| 1672 | Spices, chili powder | Spices and Herbs | 28.00 mcg | 7% |
| 1673 | Soup, chicken vegetable, dehydrated | Soups, Sauces and Gravies | 28.00 mcg | 7% |
| 1674 | Cereal, ready to eat, Alpen (muesli), Weetabix | Breakfast cereals | 28.00 mcg | 7% |
| 1675 | Cereal, hot, oats, minute, dry, Robin Hood | Breakfast cereals | 28.00 mcg | 7% |
| 1676 | Strawberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 28.00 mcg | 7% |
| 1677 | Radish, oriental (daikon), raw | Vegetables and Vegetable Products | 28.00 mcg | 7% |
| 1678 | Squash, summer, zucchini, boiled, drained | Vegetables and Vegetable Products | 28.00 mcg | 7% |
| 1679 | Kale, scotch, raw | Vegetables and Vegetable Products | 28.00 mcg | 7% |
| 1680 | Beans, lima, baby, frozen, unprepared | Vegetables and Vegetable Products | 28.00 mcg | 7% |
| 1681 | Beans, snap (Italian, green or yellow), canned, drained solids | Vegetables and Vegetable Products | 28.00 mcg | 7% |
| 1682 | Potato, flesh and skin, baked | Vegetables and Vegetable Products | 28.00 mcg | 7% |
| 1683 | Seeds, lotus seeds, raw | Nuts and Seeds | 28.00 mcg | 7% |
| 1684 | Veal, leg (round), lean, pan-fried, breaded | Lamb, Veal and Game | 28.00 mcg | 7% |
| 1685 | Lamb, kidney, raw | Lamb, Veal and Game | 28.00 mcg | 7% |
| 1686 | Cracker, whole-wheat | Baked Products | 28.00 mcg | 7% |
| 1687 | Strudel, apple | Baked Products | 28.00 mcg | 7% |
| 1688 | Cracker, whole wheat, low sodium | Baked Products | 28.00 mcg | 7% |
| 1689 | Pie, turkey, commercial | Baked Products | 28.00 mcg | 7% |
| 1690 | Pie, tourtiere, commercial | Baked Products | 28.00 mcg | 7% |
| 1691 | Candies, bars, Butterfinger | Sweets | 28.00 mcg | 7% |
| 1692 | Sweets, baking chocolate, unsweetened, square | Sweets | 28.00 mcg | 7% |
| 1693 | Cheese souffle | Mixed Dishes | 27.00 mcg | 7% |
| 1694 | Chinese dish, chow mein, chicken | Mixed Dishes | 27.00 mcg | 7% |
| 1695 | Chicken, broiler, meat, skin, giblets and neck, stewed | Poultry Products | 27.00 mcg | 7% |
| 1696 | Chicken, capons, meat, skin, giblets and neck, raw | Poultry Products | 27.00 mcg | 7% |
| 1697 | Blackberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 27.00 mcg | 7% |
| 1698 | Cassava (manioc), raw | Vegetables and Vegetable Products | 27.00 mcg | 7% |
| 1699 | Coleslaw (cabbage salad), with dressing, homemade | Vegetables and Vegetable Products | 27.00 mcg | 7% |
| 1700 | Dandelion greens, raw | Vegetables and Vegetable Products | 27.00 mcg | 7% |
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