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 1751–1800 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1751 | Pie crust, cookie-type, prepared from recipe, graham cracker, chilled | Baked Products | 34.00 mcg | 8% |
| 1752 | Cookies, oatmeal, commercially prepared, soft-type | Baked Products | 34.00 mcg | 8% |
| 1753 | Cake, yellow, prepared from recipe without frosting | Baked Products | 34.00 mcg | 8% |
| 1754 | Ice cream sandwich | Dairy and Egg Products | 34.00 mcg | 8% |
| 1755 | Fast foods, biscuit, with ham | Fast Foods | 34.00 mcg | 8% |
| 1756 | Fish, croaker, Atlantic, cooked, breaded and fried | Finfish and Shellfish Products | 34.00 mcg | 8% |
| 1757 | Boysenberries, canned, heavy syrup | Fruits and Fruit Juices | 34.00 mcg | 8% |
| 1758 | Blackberries, frozen, unsweetened | Fruits and Fruit Juices | 34.00 mcg | 8% |
| 1759 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry | Breakfast Cereals | 34.00 mcg | 8% |
| 1760 | Gravy, instant beef, dry | Soups, Sauces, and Gravies | 34.00 mcg | 8% |
| 1761 | Pizza, meat and vegetable topping, regular crust, frozen, cooked | Fast Foods | 34.00 mcg | 8% |
| 1762 | Nuts, pine nuts, dried | Nut and Seed Products | 34.00 mcg | 8% |
| 1763 | Shallots, raw | Vegetables and Vegetable Products | 34.00 mcg | 8% |
| 1764 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 34.00 mcg | 8% |
| 1765 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 34.00 mcg | 8% |
| 1766 | Restaurant, family style, macaroni & cheese, from kids' menu | Restaurant Foods | 34.00 mcg | 8% |
| 1767 | Corn with red and green peppers, canned, solids and liquids | Vegetables and Vegetable Products | 34.00 mcg | 8% |
| 1768 | Rye flour, medium | Cereal Grains and Pasta | 34.00 mcg | 8% |
| 1769 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 34.00 mcg | 8% |
| 1770 | Lima beans, immature seeds, raw | Vegetables and Vegetable Products | 34.00 mcg | 8% |
| 1771 | Cornmeal, yellow (Navajo) | American Indian/Alaska Native Foods | 34.00 mcg | 8% |
| 1772 | Candies, honey-combed, with peanut butter | Sweets | 34.00 mcg | 8% |
| 1773 | Cookies, chocolate chip, prepared from recipe, made with margarine | Baked Products | 33.00 mcg | 8% |
| 1774 | Bread, banana, prepared from recipe, made with margarine | Baked Products | 33.00 mcg | 8% |
| 1775 | Beverages, CYTOSPORT, Muscle Milk, ready-to-drink | Beverages | 33.00 mcg | 8% |
| 1776 | Broadbeans (fava beans), mature seeds, canned | Legumes and Legume Products | 33.00 mcg | 8% |
| 1777 | Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder | Beverages | 33.00 mcg | 8% |
| 1778 | Beverages, Protein powder whey based | Beverages | 33.00 mcg | 8% |
| 1779 | Snacks, granola bites, mixed flavors | Snacks | 33.00 mcg | 8% |
| 1780 | Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins | Breakfast Cereals | 33.00 mcg | 8% |
| 1781 | Soup, black bean, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 33.00 mcg | 8% |
| 1782 | Danish pastry, cinnamon, unenriched | Baked Products | 33.00 mcg | 8% |
| 1783 | Cookies, chocolate chip, prepared from recipe, made with butter | Baked Products | 33.00 mcg | 8% |
| 1784 | Cookies, oatmeal, prepared from recipe, without raisins | Baked Products | 33.00 mcg | 8% |
| 1785 | Cake, gingerbread, prepared from recipe | Baked Products | 33.00 mcg | 8% |
| 1786 | Babyfood, vegetables, green beans, junior | Baby Foods | 33.00 mcg | 8% |
| 1787 | Crustaceans, shrimp, mixed species, cooked, breaded and fried | Finfish and Shellfish Products | 33.00 mcg | 8% |
| 1788 | Crackers, toast thins, low sodium | Baked Products | 33.00 mcg | 8% |
| 1789 | Chicken, broilers or fryers, skin only, cooked, fried, flour | Poultry Products | 33.00 mcg | 8% |
| 1790 | Whey, acid, dried | Dairy and Egg Products | 33.00 mcg | 8% |
| 1791 | Succotash, (corn and limas), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1792 | Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1793 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1794 | BURGER KING, Original Chicken Sandwich | Fast Foods | 33.00 mcg | 8% |
| 1795 | Nuts, ginkgo nuts, canned | Nut and Seed Products | 33.00 mcg | 8% |
| 1796 | Turnip greens and turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1797 | Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1798 | Turnip greens and turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1799 | Celery, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1800 | Beans, snap, green, raw | Vegetables and Vegetable Products | 33.00 mcg | 8% |
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