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 1901–1950 of 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1901 | Beans, kidney, red, canned, drained and rinsed | Legumes and Legume Products | 23.00 mcg | 6% |
| 1902 | Seaweed, Canadian cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 23.00 mcg | 6% |
| 1903 | Bread, whole grain (whole-wheat), +seeds and bran, commercial | Baked Products | 23.00 mcg | 6% |
| 1904 | Bread, whole grain (whole-wheat), commercial, toasted | Baked Products | 23.00 mcg | 6% |
| 1905 | Fast foods, entree, oysters, battered or breaded, fried | Fast Foods | 22.00 mcg | 6% |
| 1906 | Soybean, curd cheese | Legumes and Legume Products | 22.00 mcg | 6% |
| 1907 | Fast foods, sandwiches and burgers, hamburger, large, single patty, with condiments | Fast Foods | 22.00 mcg | 6% |
| 1908 | Fast foods, sandwiches and burgers, hamburger, regular, single patty, with condiments and special sauce | Fast Foods | 22.00 mcg | 6% |
| 1909 | Cardoon, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1910 | Potato, skin, baked, with salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1911 | Sweet potato, frozen, baked, with salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1912 | Grains, amaranth, cooked | Cereals, Grains and Pasta | 22.00 mcg | 6% |
| 1913 | Snacks, tortilla chips, plain, yellow corn | Snacks | 22.00 mcg | 6% |
| 1914 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, prepared, Quaker | Breakfast cereals | 22.00 mcg | 6% |
| 1915 | Cereal, hot, oats, instant: Weight Control, Cinnamon, prepared, Quaker | Breakfast cereals | 22.00 mcg | 6% |
| 1916 | Fast foods, entree, chicken, breaded and fried, drumstick, meat and skin with breading | Fast Foods | 22.00 mcg | 6% |
| 1917 | Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial | Baked Products | 22.00 mcg | 6% |
| 1918 | Sauce, peanut (made from peanut butter, water, soy sauce) | Soups, Sauces and Gravies | 22.00 mcg | 6% |
| 1919 | Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted | Baked Products | 22.00 mcg | 6% |
| 1920 | Babyfood, cereal, wheat, with milk powder and fruit, dry | Babyfoods | 22.00 mcg | 6% |
| 1921 | Granola bar, chewy, high fibre, oats and chocolate | Baked Products | 22.00 mcg | 6% |
| 1922 | Soup, chicken noodle, canned, condensed | Soups, Sauces and Gravies | 22.00 mcg | 6% |
| 1923 | Soup, cream, chicken, dehydrated | Soups, Sauces and Gravies | 22.00 mcg | 6% |
| 1924 | Plantain, raw | Fruits and fruit juices | 22.00 mcg | 6% |
| 1925 | Cardoon, boiled, drained | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1926 | Eggplant (aubergine, brinjal), raw | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1927 | Potato, french-fried, frozen, extruded, unprepared | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1928 | Sweet potato, frozen, baked | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1929 | Taro, raw | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1930 | Tomato products, canned, sauce, with onions | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1931 | Potato, skin, baked | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1932 | Potato, french-fried, frozen, extruded, heated in oven | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1933 | Celery, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 1934 | Nuts, brazilnuts, dried, unblanched | Nuts and Seeds | 22.00 mcg | 6% |
| 1935 | Nuts, pecans, dried | Nuts and Seeds | 22.00 mcg | 6% |
| 1936 | Veal, thymus, raw | Lamb, Veal and Game | 22.00 mcg | 6% |
| 1937 | Cake, yellow, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 22.00 mcg | 6% |
| 1938 | Candies, bars, Chunky | Sweets | 22.00 mcg | 6% |
| 1939 | Snacks, sesame sticks, wheat-based, salted | Snacks | 22.00 mcg | 6% |
| 1940 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 22.00 mcg | 6% |
| 1941 | Grains, rye flour, light | Cereals, Grains and Pasta | 22.00 mcg | 6% |
| 1942 | Cheese, gouda | Dairy and Egg Products | 21.00 mcg | 5% |
| 1943 | Duck, wild, native, meat and skin, raw | Poultry Products | 21.00 mcg | 5% |
| 1944 | Soup, bean with bacon, canned, condensed | Soups, Sauces and Gravies | 21.00 mcg | 5% |
| 1945 | Jujube (chinese date), dried | Fruits and fruit juices | 21.00 mcg | 5% |
| 1946 | Melon, cantaloupe, raw | Fruits and fruit juices | 21.00 mcg | 5% |
| 1947 | Raspberry, raw | Fruits and fruit juices | 21.00 mcg | 5% |
| 1948 | Beans, lima (fordhook), frozen, boiled, drained | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1949 | Mushroom, shiitake, cooked | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1950 | Onion, frozen, whole, unprepared | Vegetables and Vegetable Products | 21.00 mcg | 5% |
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