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 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry | Breakfast Cereals | 29.00 mcg | 7% |
| 1952 | Tofu, raw, firm, prepared with calcium sulfate | Legumes and Legume Products | 29.00 mcg | 7% |
| 1953 | Fish, salmon, Atlantic, wild, cooked, dry heat | Finfish and Shellfish Products | 29.00 mcg | 7% |
| 1954 | Mollusks, clam, mixed species, cooked, moist heat | Finfish and Shellfish Products | 29.00 mcg | 7% |
| 1955 | Sauce, pesto, CLASSICO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 29.00 mcg | 7% |
| 1956 | Soup, minestrone, canned, condensed | Soups, Sauces, and Gravies | 29.00 mcg | 7% |
| 1957 | Turkey sticks, breaded, battered, fried | Poultry Products | 29.00 mcg | 7% |
| 1958 | Chicken, broilers or fryers, meat and skin and giblets and neck, roasted | Poultry Products | 29.00 mcg | 7% |
| 1959 | Seeds, sesame flour, low-fat | Nut and Seed Products | 29.00 mcg | 7% |
| 1960 | Peas, edible-podded, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1961 | Tomatoes, orange, raw | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1962 | Corn pudding, home prepared | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1963 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1964 | Beets, harvard, canned, solids and liquids | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1965 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1966 | Fast Foods, crispy chicken filet sandwich, with lettuce and mayonnaise | Fast Foods | 29.00 mcg | 7% |
| 1967 | Seeds, sesame flour, partially defatted | Nut and Seed Products | 29.00 mcg | 7% |
| 1968 | Peas, green, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1969 | Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1970 | Peas, green, canned, seasoned, solids and liquids | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1971 | Peas, edible-podded, boiled, drained, without salt | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1972 | Noodles, egg, dry, unenriched | Cereal Grains and Pasta | 29.00 mcg | 7% |
| 1973 | Corn flour, masa, unenriched, white | Cereal Grains and Pasta | 29.00 mcg | 7% |
| 1974 | Snacks, potato chips, plain, salted | Snacks | 29.00 mcg | 7% |
| 1975 | Pepper, banana, raw | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1976 | Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1977 | Lettuce, iceberg (includes crisphead types), raw | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1978 | Beets, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1979 | Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1980 | Babyfood, green beans and turkey, strained | Baby Foods | 29.00 mcg | 7% |
| 1981 | Restaurant, Italian, spaghetti with pomodoro sauce (no meat) | Restaurant Foods | 29.00 mcg | 7% |
| 1982 | Beets, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1983 | Mung beans, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1984 | Corn, sweet, yellow, canned, drained solids, rinsed with tap water | Vegetables and Vegetable Products | 29.00 mcg | 7% |
| 1985 | DENNY'S, chicken nuggets, star shaped, from kid's menu | Restaurant Foods | 29.00 mcg | 7% |
| 1986 | Raspberries, puree, seedless | Fruits and Fruit Juices | 29.00 mcg | 7% |
| 1987 | CRACKER BARREL, steak fries | Restaurant Foods | 29.00 mcg | 7% |
| 1988 | Restaurant, Mexican, refried beans | Restaurant Foods | 29.00 mcg | 7% |
| 1989 | Veal, leg (top round), separable lean only, cooked, pan-fried, breaded | Lamb, Veal, and Game Products | 28.00 mcg | 7% |
| 1990 | Strudel, apple | Baked Products | 28.00 mcg | 7% |
| 1991 | Snack, Mixed Berry Bar | Snacks | 28.00 mcg | 7% |
| 1992 | Lamb, variety meats and by-products, kidneys, raw | Lamb, Veal, and Game Products | 28.00 mcg | 7% |
| 1993 | Beans, kidney, red, mature seeds, canned, drained solids | Legumes and Legume Products | 28.00 mcg | 7% |
| 1994 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed, with iron and fiber | Baby Foods | 28.00 mcg | 7% |
| 1995 | Babyfood, cereal, high protein, with apple and orange, prepared with whole milk | Baby Foods | 28.00 mcg | 7% |
| 1996 | Chicken tenders, breaded, frozen, prepared | Meals, Entrees, and Side Dishes | 28.00 mcg | 7% |
| 1997 | Crackers, whole-wheat, low salt | Baked Products | 28.00 mcg | 7% |
| 1998 | Crackers, whole-wheat | Baked Products | 28.00 mcg | 7% |
| 1999 | Cookie, vanilla with caramel, coconut, and chocolate coating | Baked Products | 28.00 mcg | 7% |
| 2000 | Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt | Breakfast Cereals | 28.00 mcg | 7% |
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