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 1701–1750 of 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1701 | Peas and onions, canned, solids and liquid | Vegetables and Vegetable Products | 27.00 mcg | 7% |
| 1702 | Fennel, bulb, raw | Vegetables and Vegetable Products | 27.00 mcg | 7% |
| 1703 | Carrot, baby, raw | Vegetables and Vegetable Products | 27.00 mcg | 7% |
| 1704 | Beets, pickled, canned, solids and liquid | Vegetables and Vegetable Products | 27.00 mcg | 7% |
| 1705 | Nuts, almonds, oil roasted, unblanched | Nuts and Seeds | 27.00 mcg | 7% |
| 1706 | Nuts, almonds, oil roasted, unblanched, salted | Nuts and Seeds | 27.00 mcg | 7% |
| 1707 | Veal, leg (round), lean and fat, pan-fried, breaded | Lamb, Veal and Game | 27.00 mcg | 7% |
| 1708 | Cake, chocolate, homemade, without icing (frosting) | Baked Products | 27.00 mcg | 7% |
| 1709 | Cake, yellow, commercial, with vanilla (white) icing (frosting) | Baked Products | 27.00 mcg | 7% |
| 1710 | Cookie, chocolate chip, soft type, commercial | Baked Products | 27.00 mcg | 7% |
| 1711 | Pie, apple, commercial, 2 crust | Baked Products | 27.00 mcg | 7% |
| 1712 | Pie, banana cream, homemade | Baked Products | 27.00 mcg | 7% |
| 1713 | Pie, cherry, homemade, 2 crust | Baked Products | 27.00 mcg | 7% |
| 1714 | Pie, blueberry, commercial, 2 crust | Baked Products | 27.00 mcg | 7% |
| 1715 | Pie, cherry, commercial, 2 crust | Baked Products | 27.00 mcg | 7% |
| 1716 | Pie, chicken, commercial | Baked Products | 27.00 mcg | 7% |
| 1717 | Snacks, potato chips, dried potatoes, light | Snacks | 27.00 mcg | 7% |
| 1718 | Candies, bars, Snickers | Sweets | 27.00 mcg | 7% |
| 1719 | Candies, bars, Twix, caramel cookie | Sweets | 27.00 mcg | 7% |
| 1720 | Grains, bulgur, dry | Cereals, Grains and Pasta | 27.00 mcg | 7% |
| 1721 | Pepper, jalapeno, raw | Vegetables and Vegetable Products | 27.00 mcg | 7% |
| 1722 | Hot chocolate, low calorie, with aspartame, mix, powder, with added calcium and phosphorus, without added sodium or vitamin A | Beverages | 27.00 mcg | 7% |
| 1723 | Potato, red, flesh and skin, baked | Vegetables and Vegetable Products | 27.00 mcg | 7% |
| 1724 | Fast Foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments, vegetables and mayonnaise | Fast Foods | 27.00 mcg | 7% |
| 1725 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and special sauce | Fast Foods | 27.00 mcg | 7% |
| 1726 | Cookie, oatmeal, refrigerated dough, prepared | Baked Products | 27.00 mcg | 7% |
| 1727 | Tofu, fried | Legumes and Legume Products | 27.00 mcg | 7% |
| 1728 | Tofu, fried (prepared with calcium sulphate) | Legumes and Legume Products | 27.00 mcg | 7% |
| 1729 | Granola bar, cereal bar, Oatmeal to go, all flavours, Quaker | Baked Products | 27.00 mcg | 7% |
| 1730 | Cheese, processed product, cheddar, fat free, slices | Dairy and Egg Products | 27.00 mcg | 7% |
| 1731 | Cheese, processed product, mozzarella, fat free, slices | Dairy and Egg Products | 27.00 mcg | 7% |
| 1732 | Soup, cream, broccoli, canned, condensed, reduced fat | Soups, Sauces and Gravies | 27.00 mcg | 7% |
| 1733 | Nuts, almonds, oil roasted, lightly salted | Nuts and Seeds | 27.00 mcg | 7% |
| 1734 | Babyfood, fruit, jarred, mixed fruit | Babyfoods | 27.00 mcg | 7% |
| 1735 | Babyfood, vegetables, peas and carrots, all stages | Babyfoods | 27.00 mcg | 7% |
| 1736 | Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, with condiments | Fast Foods | 26.00 mcg | 6% |
| 1737 | Candies, chocolate covered, dietetic or low calorie | Sweets | 26.00 mcg | 6% |
| 1738 | Beans, chili, barbecue, ranch style, cooked | Legumes and Legume Products | 26.00 mcg | 6% |
| 1739 | Potato, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 26.00 mcg | 6% |
| 1740 | Cowpeas, young pods with seeds, boiled, drained, with salt | Vegetables and Vegetable Products | 26.00 mcg | 6% |
| 1741 | Beans, lima, boiled, drained, with salt | Vegetables and Vegetable Products | 26.00 mcg | 6% |
| 1742 | Peas and carrots, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 26.00 mcg | 6% |
| 1743 | Cake, white, pudding-type, dry mix, prepared, with chocolate icing | Baked Products | 26.00 mcg | 6% |
| 1744 | Cake, chocolate, homemade, with chocolate icing (frosting) | Baked Products | 26.00 mcg | 6% |
| 1745 | Soup, lentil, homemade | Soups, Sauces and Gravies | 26.00 mcg | 6% |
| 1746 | Soup, split pea with ham, homemade | Soups, Sauces and Gravies | 26.00 mcg | 6% |
| 1747 | Mozzarella sticks, fried | Mixed Dishes | 26.00 mcg | 6% |
| 1748 | Grains, rice and vermicelli mix, chicken flavour, unprepared | Mixed Dishes | 26.00 mcg | 6% |
| 1749 | Beans, kidney, red, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 26.00 mcg | 6% |
| 1750 | Refried beans, canned, reduced sodium | Legumes and Legume Products | 26.00 mcg | 6% |
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