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 1801–1850 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1801 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 33.00 mcg | 8% |
| 1802 | Beans, snap, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1803 | Beans, snap, yellow, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1804 | Beans, snap, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1805 | Beans, snap, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1806 | Wheat flours, bread, unenriched | Cereal Grains and Pasta | 33.00 mcg | 8% |
| 1807 | Rye flour, dark | Cereal Grains and Pasta | 33.00 mcg | 8% |
| 1808 | Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1809 | Succotash, (corn and limas), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 33.00 mcg | 8% |
| 1810 | Acorn stew (Apache) | American Indian/Alaska Native Foods | 33.00 mcg | 8% |
| 1811 | Blueberries, wild, raw (Alaska Native) | American Indian/Alaska Native Foods | 33.00 mcg | 8% |
| 1812 | Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip | Snacks | 33.00 mcg | 8% |
| 1813 | Bread, salvadoran sweet cheese (quesadilla salvadorena) | Baked Products | 33.00 mcg | 8% |
| 1814 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, unenriched | Baked Products | 32.00 mcg | 8% |
| 1815 | Pie, pecan, commercially prepared | Baked Products | 32.00 mcg | 8% |
| 1816 | Cookies, raisin, soft-type | Baked Products | 32.00 mcg | 8% |
| 1817 | Cereals, QUAKER, Instant Oatmeal Organic, Regular | Breakfast Cereals | 32.00 mcg | 8% |
| 1818 | Cereals ready-to-eat, wheat, puffed, fortified | Breakfast Cereals | 32.00 mcg | 8% |
| 1819 | Cereals, oats, regular and quick, not fortified, dry | Breakfast Cereals | 32.00 mcg | 8% |
| 1820 | Soymilk (All flavors), enhanced | Legumes and Legume Products | 32.00 mcg | 8% |
| 1821 | Babyfood, dinner, spaghetti and tomato and meat, toddler | Baby Foods | 32.00 mcg | 8% |
| 1822 | Cheese, feta | Dairy and Egg Products | 32.00 mcg | 8% |
| 1823 | Lasagna, cheese, frozen, prepared | Meals, Entrees, and Side Dishes | 32.00 mcg | 8% |
| 1824 | Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt | Breakfast Cereals | 32.00 mcg | 8% |
| 1825 | Cereals, QUAKER, Quick Oats, Dry | Breakfast Cereals | 32.00 mcg | 8% |
| 1826 | Babyfood, green beans, dices, toddler | Baby Foods | 32.00 mcg | 8% |
| 1827 | Cereals, oats, instant, fortified, plain, dry | Breakfast Cereals | 32.00 mcg | 8% |
| 1828 | Soup, chicken broth cubes, dry | Soups, Sauces, and Gravies | 32.00 mcg | 8% |
| 1829 | Soup, chicken broth or bouillon, dry | Soups, Sauces, and Gravies | 32.00 mcg | 8% |
| 1830 | Soup, beef broth, cubed, dry | Soups, Sauces, and Gravies | 32.00 mcg | 8% |
| 1831 | Soup, beef broth or bouillon, powder, dry | Soups, Sauces, and Gravies | 32.00 mcg | 8% |
| 1832 | Chicken, broilers or fryers, meat and skin and giblets and neck, cooked, fried, batter | Poultry Products | 32.00 mcg | 8% |
| 1833 | Potatoes, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 32.00 mcg | 8% |
| 1834 | Lima beans, immature seeds, frozen, fordhook, unprepared | Vegetables and Vegetable Products | 32.00 mcg | 8% |
| 1835 | CARRABBA'S ITALIAN GRILL, spaghetti with pomodoro sauce | Restaurant Foods | 32.00 mcg | 8% |
| 1836 | Oat flour, partially debranned | Cereal Grains and Pasta | 32.00 mcg | 8% |
| 1837 | Cocoa, dry powder, unsweetened, processed with alkali | Sweets | 32.00 mcg | 8% |
| 1838 | Cocoa, dry powder, unsweetened | Sweets | 32.00 mcg | 8% |
| 1839 | Beans, snap, yellow, canned, no salt added, drained solids | Vegetables and Vegetable Products | 32.00 mcg | 8% |
| 1840 | Beans, snap, yellow, canned, regular pack, drained solids | Vegetables and Vegetable Products | 32.00 mcg | 8% |
| 1841 | Nuts, almonds, honey roasted, unblanched | Nut and Seed Products | 32.00 mcg | 8% |
| 1842 | Succotash, (corn and limas), canned, with whole kernel corn, solids and liquids | Vegetables and Vegetable Products | 32.00 mcg | 8% |
| 1843 | Cornmeal, white (Navajo) | American Indian/Alaska Native Foods | 32.00 mcg | 8% |
| 1844 | Snacks, granola bars, soft, uncoated, peanut butter | Snacks | 32.00 mcg | 8% |
| 1845 | Pie crust, refrigerated, regular, baked | Baked Products | 32.00 mcg | 8% |
| 1846 | Sweet Potatoes, french fried, frozen as packaged, salt added in processing | Vegetables and Vegetable Products | 32.00 mcg | 8% |
| 1847 | Cereals ready-to-eat, QUAKER, Natural Granola Apple Cranberry Almond | Breakfast Cereals | 31.00 mcg | 8% |
| 1848 | Babyfood, vegetables, beets, strained | Baby Foods | 31.00 mcg | 8% |
| 1849 | Cake, white, prepared from recipe with coconut frosting | Baked Products | 31.00 mcg | 8% |
| 1850 | Goose, domesticated, meat only, raw | Poultry Products | 31.00 mcg | 8% |
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