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 1851–1900 of 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1851 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 24.00 mcg | 6% |
| 1852 | Fish, fish sticks, frozen, prepared | Finfish and Shellfish Products | 24.00 mcg | 6% |
| 1853 | Fish, sardine, pacific, canned in tomato sauce, drained with bones | Finfish and Shellfish Products | 24.00 mcg | 6% |
| 1854 | Mollusks, cuttlefish, mixed spsecies, boiled or steamed | Finfish and Shellfish Products | 24.00 mcg | 6% |
| 1855 | Mollusks, octopus, common, boiled or steamed | Finfish and Shellfish Products | 24.00 mcg | 6% |
| 1856 | Mollusks, oyster, eastern (blue point), farmed, baked or broiled | Finfish and Shellfish Products | 24.00 mcg | 6% |
| 1857 | Crustaceans, shrimp, mixed species, boiled or steamed | Finfish and Shellfish Products | 24.00 mcg | 6% |
| 1858 | Beans, pinto, canned, solids and liquid | Legumes and Legume Products | 24.00 mcg | 6% |
| 1859 | Soybean, fermented products, tempeh (tempe) | Legumes and Legume Products | 24.00 mcg | 6% |
| 1860 | Cracker, matzo, egg | Baked Products | 24.00 mcg | 6% |
| 1861 | Pie, apple, homemade, 2 crust | Baked Products | 24.00 mcg | 6% |
| 1862 | Pie, lemon meringue, commercial | Baked Products | 24.00 mcg | 6% |
| 1863 | Bread, whole wheat, commercial | Baked Products | 24.00 mcg | 6% |
| 1864 | Chicken, roasting, meat, skin, giblets and neck, roasted | Poultry Products | 23.00 mcg | 6% |
| 1865 | Cereal, ready to eat, Harvest Crunch: Raisins and almonds, Quaker | Breakfast cereals | 23.00 mcg | 6% |
| 1866 | Cereal, hot, cream of wheat, instant: original, dry | Breakfast cereals | 23.00 mcg | 6% |
| 1867 | Feijoa, raw | Fruits and fruit juices | 23.00 mcg | 6% |
| 1868 | Beans, snap (Italian, green or yellow), frozen, boiled, drained | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1869 | Burdock root, raw | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1870 | Chicory roots (cichorium intybus), raw | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1871 | Corn, sweet, yellow, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1872 | Drumstick (horseradish-tree), leaves, boiled, drained | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1873 | Squash, summer, crookneck, boiled, drained | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1874 | Yam, raw | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1875 | Pepper, hot chili, red or green, raw | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1876 | Beans, snap (Italian, green or yellow), frozen, boiled, with salt | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1877 | Beans, snap, yellow, frozen, boiled, with salt | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1878 | Tomato, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1879 | Potato puff, frozen, prepared | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1880 | Potato, french-fried, frozen, all types, salt added in processing, home-prepared, heated in oven | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1881 | Nuts, coconut cream (liquid from grated meat), raw | Nuts and Seeds | 23.00 mcg | 6% |
| 1882 | Beans, kidney, dark red, canned, solids and liquid | Legumes and Legume Products | 23.00 mcg | 6% |
| 1883 | Beans, hyacinth, raw | Legumes and Legume Products | 23.00 mcg | 6% |
| 1884 | Chili with beans, canned | Legumes and Legume Products | 23.00 mcg | 6% |
| 1885 | Lamb, cubed for stew or kabob, lean, raw | Lamb, Veal and Game | 23.00 mcg | 6% |
| 1886 | Lamb, cubed for stew or kabob, lean, broiled | Lamb, Veal and Game | 23.00 mcg | 6% |
| 1887 | Cookie, marshmallow (includes pies), chocolate-coated | Baked Products | 23.00 mcg | 6% |
| 1888 | Pie, blueberry, homemade, 2 crust | Baked Products | 23.00 mcg | 6% |
| 1889 | Pie, mincemeat, homemade, 2 crust | Baked Products | 23.00 mcg | 6% |
| 1890 | Bread, whole wheat, commercial, toasted | Baked Products | 23.00 mcg | 6% |
| 1891 | Snacks, potato chips, dried potatoes, sour cream and onion | Snacks | 23.00 mcg | 6% |
| 1892 | Snacks, popcorn, air-popped, white popcorn | Snacks | 23.00 mcg | 6% |
| 1893 | Grains, barley, pearled, dry | Cereals, Grains and Pasta | 23.00 mcg | 6% |
| 1894 | Sauce, hoisin, ready-to-serve | Soups, Sauces and Gravies | 23.00 mcg | 6% |
| 1895 | Pepper, serrano, raw | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1896 | Capers, canned | Spices and Herbs | 23.00 mcg | 6% |
| 1897 | Onion, sweet, raw | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1898 | Drumstick (horseradish-tree), leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1899 | Granola bar, chewy, fruit and/or nut | Baked Products | 23.00 mcg | 6% |
| 1900 | Sandwich, hot chicken | Mixed Dishes | 23.00 mcg | 6% |
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