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 1951–2000 of 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Poi | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1952 | Squash, summer, scallop, boiled, drained | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1953 | Sweet potato, frozen, unprepared | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1954 | Rutabaga (swede), raw | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1955 | Vegetable juice cocktail, canned | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1956 | Beef, ground, patty, frozen, broiled | Beef Products | 21.00 mcg | 5% |
| 1957 | Lamb, Canadian, rib, lean, raw | Lamb, Veal and Game | 21.00 mcg | 5% |
| 1958 | Lamb, Canadian, rib, lean, cooked | Lamb, Veal and Game | 21.00 mcg | 5% |
| 1959 | Lamb, cubed for stew or kabob, lean braised | Lamb, Veal and Game | 21.00 mcg | 5% |
| 1960 | Veal, kidney, raw | Lamb, Veal and Game | 21.00 mcg | 5% |
| 1961 | Veal, kidney, braised | Lamb, Veal and Game | 21.00 mcg | 5% |
| 1962 | Pie, banana cream, prepared from mix, no-bake type | Baked Products | 21.00 mcg | 5% |
| 1963 | Pie, pumpkin, homemade | Baked Products | 21.00 mcg | 5% |
| 1964 | Snacks, rice cakes, brown rice, plain | Snacks | 21.00 mcg | 5% |
| 1965 | Snacks, rice cakes, brown rice, buckwheat | Snacks | 21.00 mcg | 5% |
| 1966 | Snacks, tortilla chips, taco | Snacks | 21.00 mcg | 5% |
| 1967 | Candies, bars / chips, carob | Sweets | 21.00 mcg | 5% |
| 1968 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 21.00 mcg | 5% |
| 1969 | Snacks, rice cakes, brown rice, buckwheat, unsalted | Snacks | 21.00 mcg | 5% |
| 1970 | Chili con carne with beans, canned | Mixed Dishes | 21.00 mcg | 5% |
| 1971 | Soybean, fermented products, Tempeh (tempe), cooked | Legumes and Legume Products | 21.00 mcg | 5% |
| 1972 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces and Gravies | 21.00 mcg | 5% |
| 1973 | Snacks, rice cakes, crackers (include mini rice cakes) | Baked Products | 21.00 mcg | 5% |
| 1974 | Juice, tomato and vegetable, low sodium | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1975 | Game meat, bison, chuck, shoulder clod, roast, lean, braised | Lamb, Veal and Game | 21.00 mcg | 5% |
| 1976 | Mushroom, Maitake, raw | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1977 | Beans, lima (fordhook), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1978 | Squash, summer, scallop, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1979 | Granola bar, crunchy, fruit and/or nut | Baked Products | 21.00 mcg | 5% |
| 1980 | Salad, garden, with Italian dressing, homemade | Mixed Dishes | 21.00 mcg | 5% |
| 1981 | Fast foods, entree, chicken, breaded and fried, breast, meat and skin with breading | Fast Foods | 21.00 mcg | 5% |
| 1982 | Beans, pinto, canned, drained and rinsed | Legumes and Legume Products | 21.00 mcg | 5% |
| 1983 | Ravioli, meat-filled, with tomato or meat sauce, canned | Mixed Dishes | 21.00 mcg | 5% |
| 1984 | Vitamin water, lemon/orange flavours, sweetened | Beverages | 21.00 mcg | 5% |
| 1985 | Snacks, brown rice chips | Snacks | 21.00 mcg | 5% |
| 1986 | Vegetable juice cocktail, canned, low sodium | Vegetables and Vegetable Products | 21.00 mcg | 5% |
| 1987 | Raspberry, frozen, unsweetened | Fruits and fruit juices | 21.00 mcg | 5% |
| 1988 | Babyfood, dinner, lamb with fruit | Babyfoods | 21.00 mcg | 5% |
| 1989 | Orange juice, frozen concentrate, diluted, with added calcium and Vitamin D | Fruits and fruit juices | 21.00 mcg | 5% |
| 1990 | Grains, rice, brown, long-grain, dry | Cereals, Grains and Pasta | 20.00 mcg | 5% |
| 1991 | Eggplant, pickled | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 1992 | Mollusks, scallop (bay and sea), cooked, steamed | Finfish and Shellfish Products | 20.00 mcg | 5% |
| 1993 | Game meat, native, ringed seal, brain, raw | Lamb, Veal and Game | 20.00 mcg | 5% |
| 1994 | Spaghetti, with meatballs in tomato sauce, canned | Mixed Dishes | 20.00 mcg | 5% |
| 1995 | Mushroom, white, stir-fried, no fat added | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 1996 | Cheese, cheddar, reduced fat (18%) | Dairy and Egg Products | 20.00 mcg | 5% |
| 1997 | Juice, tomato, canned, no salt added | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 1998 | Burdock root, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 1999 | Corn, sweet, white, on or off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mcg | 5% |
| 2000 | Corn, sweet, white, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 20.00 mcg | 5% |
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