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 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1901 | Cornmeal, degermed, unenriched, white | Cereal Grains and Pasta | 30.00 mcg | 8% |
| 1902 | Soup, cream of vegetable, dry, powder | Soups, Sauces, and Gravies | 30.00 mcg | 8% |
| 1903 | Chicken, broilers or fryers, meat and skin and giblets and neck, raw | Poultry Products | 30.00 mcg | 8% |
| 1904 | Fast foods, crispy chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise | Fast Foods | 30.00 mcg | 8% |
| 1905 | Fast foods, potato, french fried in vegetable oil | Fast Foods | 30.00 mcg | 8% |
| 1906 | Seeds, sesame meal, partially defatted | Nut and Seed Products | 30.00 mcg | 8% |
| 1907 | Drumstick pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1908 | Broccoli, frozen, spears, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1909 | Buckwheat | Cereal Grains and Pasta | 30.00 mcg | 8% |
| 1910 | Sweetener, syrup, agave | Sweets | 30.00 mcg | 8% |
| 1911 | Tomatoes, yellow, raw | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1912 | Potatoes, mashed, dehydrated, granules with milk, dry form | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1913 | Peas, green, canned, drained solids, rinsed in tap water | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1914 | Onions, young green, tops only | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1915 | Cabbage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1916 | Beets, canned, drained solids | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1917 | Oranges, raw, with peel | Fruits and Fruit Juices | 30.00 mcg | 8% |
| 1918 | Snacks, granola bars, soft, uncoated, nut and raisin | Snacks | 30.00 mcg | 8% |
| 1919 | Gelatins, dry powder, unsweetened | Sweets | 30.00 mcg | 8% |
| 1920 | Squash, summer, scallop, raw | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1921 | Lambsquarters, raw | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1922 | Orange peel, raw | Fruits and Fruit Juices | 30.00 mcg | 8% |
| 1923 | Orange juice, raw (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 30.00 mcg | 8% |
| 1924 | Oranges, raw, all commercial varieties | Fruits and Fruit Juices | 30.00 mcg | 8% |
| 1925 | Cereals ready-to-eat, ALPEN | Breakfast Cereals | 30.00 mcg | 8% |
| 1926 | Cornmeal, degermed, unenriched, yellow | Cereal Grains and Pasta | 30.00 mcg | 8% |
| 1927 | Egg custards, dry mix | Sweets | 30.00 mcg | 8% |
| 1928 | Drumstick pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1929 | Cabbage, common, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1930 | Broccoli, frozen, spears, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1931 | Squash, summer, zucchini, italian style, canned | Vegetables and Vegetable Products | 30.00 mcg | 8% |
| 1932 | Fruit juice smoothie, ODWALLA, strawberry banana | Fruits and Fruit Juices | 30.00 mcg | 8% |
| 1933 | CARRABBA'S ITALIAN GRILL, spaghetti with meat sauce | Restaurant Foods | 30.00 mcg | 8% |
| 1934 | OLIVE GARDEN, spaghetti with meat sauce | Restaurant Foods | 30.00 mcg | 8% |
| 1935 | Crackers, whole-wheat, reduced fat | Baked Products | 30.00 mcg | 8% |
| 1936 | Raspberries, puree, with seeds | Fruits and Fruit Juices | 30.00 mcg | 8% |
| 1937 | Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size | Breakfast Cereals | 30.00 mcg | 8% |
| 1938 | Restaurant, Italian, spaghetti with meat sauce | Restaurant Foods | 30.00 mcg | 8% |
| 1939 | Pie, peach | Baked Products | 29.00 mcg | 7% |
| 1940 | Pancakes, whole-wheat, dry mix, incomplete, prepared | Baked Products | 29.00 mcg | 7% |
| 1941 | Cookies, brownies, prepared from recipe | Baked Products | 29.00 mcg | 7% |
| 1942 | Split pea with ham soup, canned, reduced sodium, prepared with water or ready-to-serve | Soups, Sauces, and Gravies | 29.00 mcg | 7% |
| 1943 | Soup, bean & ham, canned, reduced sodium, prepared with water or ready-to-serve | Soups, Sauces, and Gravies | 29.00 mcg | 7% |
| 1944 | Tofu, salted and fermented (fuyu), prepared with calcium sulfate | Legumes and Legume Products | 29.00 mcg | 7% |
| 1945 | Tofu, salted and fermented (fuyu) | Legumes and Legume Products | 29.00 mcg | 7% |
| 1946 | Cereals, CREAM OF RICE, dry | Breakfast Cereals | 29.00 mcg | 7% |
| 1947 | Carob flour | Legumes and Legume Products | 29.00 mcg | 7% |
| 1948 | Fast foods, egg, scrambled | Fast Foods | 29.00 mcg | 7% |
| 1949 | Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt | Breakfast Cereals | 29.00 mcg | 7% |
| 1950 | Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins | Breakfast Cereals | 29.00 mcg | 7% |
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