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 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1651 | Corn, sweet, white, canned, whole kernel, regular pack, solids and liquids | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1652 | Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 38.00 mcg | 10% |
| 1653 | Snacks, oriental mix, rice-based | Snacks | 38.00 mcg | 10% |
| 1654 | Restaurant, Mexican, soft taco with ground beef, cheese and lettuce | Restaurant Foods | 38.00 mcg | 10% |
| 1655 | Pancakes, plain, dry mix, complete, prepared | Baked Products | 37.00 mcg | 9% |
| 1656 | Bread, stuffing, dry mix, prepared | Baked Products | 37.00 mcg | 9% |
| 1657 | Beverages, malted drink mix, chocolate, powder | Beverages | 37.00 mcg | 9% |
| 1658 | Snacks, sweet potato chips, unsalted | Snacks | 37.00 mcg | 9% |
| 1659 | Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch | Breakfast Cereals | 37.00 mcg | 9% |
| 1660 | Pickle and pimiento loaf, pork | Sausages and Luncheon Meats | 37.00 mcg | 9% |
| 1661 | Mollusks, scallop, mixed species, cooked, breaded and fried | Finfish and Shellfish Products | 37.00 mcg | 9% |
| 1662 | Crustaceans, crayfish, mixed species, wild, raw | Finfish and Shellfish Products | 37.00 mcg | 9% |
| 1663 | Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey | Breakfast Cereals | 37.00 mcg | 9% |
| 1664 | Chicken, stewing, meat and skin, and giblets and neck, raw | Poultry Products | 37.00 mcg | 9% |
| 1665 | Milk, dry, whole, without added vitamin D | Dairy and Egg Products | 37.00 mcg | 9% |
| 1666 | English muffins, plain, unenriched, without calcium propionate (includes sourdough) | Baked Products | 37.00 mcg | 9% |
| 1667 | English muffins, plain, unenriched, with calcium propionate (includes sourdough) | Baked Products | 37.00 mcg | 9% |
| 1668 | McDONALD'S, Sausage McGRIDDLES | Fast Foods | 37.00 mcg | 9% |
| 1669 | Milk, dry, whole, with added vitamin D | Dairy and Egg Products | 37.00 mcg | 9% |
| 1670 | TACO BELL, Soft Taco with steak | Fast Foods | 37.00 mcg | 9% |
| 1671 | Pizza, cheese topping, rising crust, frozen, cooked | Fast Foods | 37.00 mcg | 9% |
| 1672 | Chicory, witloof, raw | Vegetables and Vegetable Products | 37.00 mcg | 9% |
| 1673 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 37.00 mcg | 9% |
| 1674 | Papayas, raw | Fruits and Fruit Juices | 37.00 mcg | 9% |
| 1675 | Cress, garden, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 37.00 mcg | 9% |
| 1676 | Beans, snap, yellow, raw | Vegetables and Vegetable Products | 37.00 mcg | 9% |
| 1677 | Cress, garden, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 37.00 mcg | 9% |
| 1678 | Beans, baked, canned, with pork | Legumes and Legume Products | 36.00 mcg | 9% |
| 1679 | Pancakes, plain, dry mix, incomplete, prepared | Baked Products | 36.00 mcg | 9% |
| 1680 | Cake, pound, commercially prepared, other than all butter, enriched | Baked Products | 36.00 mcg | 9% |
| 1681 | Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca | Baked Products | 36.00 mcg | 9% |
| 1682 | Cookies, marshmallow, with rice cereal and chocolate chips | Baked Products | 36.00 mcg | 9% |
| 1683 | Beans, kidney, all types, mature seeds, canned | Legumes and Legume Products | 36.00 mcg | 9% |
| 1684 | Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal | Breakfast Cereals | 36.00 mcg | 9% |
| 1685 | Pancakes, blueberry, prepared from recipe | Baked Products | 36.00 mcg | 9% |
| 1686 | Babyfood, ravioli, cheese filled, with tomato sauce | Baby Foods | 36.00 mcg | 9% |
| 1687 | Egg, whole, cooked, scrambled | Dairy and Egg Products | 36.00 mcg | 9% |
| 1688 | Cheese, blue | Dairy and Egg Products | 36.00 mcg | 9% |
| 1689 | Mollusks, clam, mixed species, cooked, breaded and fried | Finfish and Shellfish Products | 36.00 mcg | 9% |
| 1690 | Meatballs, frozen, Italian style | Sausages and Luncheon Meats | 36.00 mcg | 9% |
| 1691 | Spices, allspice, ground | Spices and Herbs | 36.00 mcg | 9% |
| 1692 | Fast foods, crispy chicken in tortilla, with lettuce, cheese, and ranch sauce | Fast Foods | 36.00 mcg | 9% |
| 1693 | McDONALD'S, RANCH SNACK WRAP, Crispy | Fast Foods | 36.00 mcg | 9% |
| 1694 | Peas, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1695 | Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1696 | Peas and carrots, frozen, unprepared | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1697 | Peas, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1698 | Celery, raw | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1699 | DENNY'S, spaghetti and meatballs | Restaurant Foods | 36.00 mcg | 9% |
| 1700 | Pumpkin leaves, raw | Vegetables and Vegetable Products | 36.00 mcg | 9% |
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