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 2001–2050 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt | Breakfast Cereals | 28.00 mcg | 7% |
| 2002 | Spices, chili powder | Spices and Herbs | 28.00 mcg | 7% |
| 2003 | Babyfood, vegetables, peas, strained | Baby Foods | 28.00 mcg | 7% |
| 2004 | Candies, REESE's Fast Break, milk chocolate, peanut butter, soft nougats, candy bar | Sweets | 28.00 mcg | 7% |
| 2005 | Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 28.00 mcg | 7% |
| 2006 | Mushrooms, portabella, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 28.00 mcg | 7% |
| 2007 | Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 28.00 mcg | 7% |
| 2008 | Potatoes, baked, flesh and skin, with salt | Vegetables and Vegetable Products | 28.00 mcg | 7% |
| 2009 | Potatoes, baked, flesh and skin, without salt | Vegetables and Vegetable Products | 28.00 mcg | 7% |
| 2010 | Lima beans, immature seeds, frozen, baby, unprepared | Vegetables and Vegetable Products | 28.00 mcg | 7% |
| 2011 | CRACKER BARREL, macaroni n' cheese | Restaurant Foods | 28.00 mcg | 7% |
| 2012 | Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 28.00 mcg | 7% |
| 2013 | Mushrooms, portabella, raw | Vegetables and Vegetable Products | 28.00 mcg | 7% |
| 2014 | Restaurant, Italian, cheese ravioli with marinara sauce | Restaurant Foods | 28.00 mcg | 7% |
| 2015 | Wheat flour, whole-grain, soft wheat | Cereal Grains and Pasta | 28.00 mcg | 7% |
| 2016 | Seeds, lotus seeds, raw | Nut and Seed Products | 28.00 mcg | 7% |
| 2017 | Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 28.00 mcg | 7% |
| 2018 | Beans, snap, green, canned, no salt added, drained solids | Vegetables and Vegetable Products | 28.00 mcg | 7% |
| 2019 | Radishes, oriental, raw | Vegetables and Vegetable Products | 28.00 mcg | 7% |
| 2020 | Plantains, green, raw | Fruits and Fruit Juices | 28.00 mcg | 7% |
| 2021 | Raspberries, frozen, red, unsweetened | Fruits and Fruit Juices | 28.00 mcg | 7% |
| 2022 | Strawberries, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 28.00 mcg | 7% |
| 2023 | Salad dressing, blue or roquefort cheese dressing, light | Fats and Oils | 28.00 mcg | 7% |
| 2024 | Restaurant, Chinese, vegetable lo mein, without meat | Restaurant Foods | 28.00 mcg | 7% |
| 2025 | Baking chocolate, unsweetened, squares | Sweets | 28.00 mcg | 7% |
| 2026 | Candies, NESTLE, BUTTERFINGER Bar | Sweets | 28.00 mcg | 7% |
| 2027 | Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A | Beverages | 27.00 mcg | 7% |
| 2028 | Pie, apple, commercially prepared, enriched flour | Baked Products | 27.00 mcg | 7% |
| 2029 | Cookies, oatmeal, refrigerated dough, baked | Baked Products | 27.00 mcg | 7% |
| 2030 | Cake, yellow, commercially prepared, with vanilla frosting | Baked Products | 27.00 mcg | 7% |
| 2031 | Tofu, fried, prepared with calcium sulfate | Legumes and Legume Products | 27.00 mcg | 7% |
| 2032 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry | Breakfast Cereals | 27.00 mcg | 7% |
| 2033 | Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt | Breakfast Cereals | 27.00 mcg | 7% |
| 2034 | Veal, leg (top round), separable lean and fat, cooked, pan-fried, breaded | Lamb, Veal, and Game Products | 27.00 mcg | 7% |
| 2035 | Babyfood, dinner, spaghetti and tomato and meat, junior | Baby Foods | 27.00 mcg | 7% |
| 2036 | Cheese, cheddar (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 27.00 mcg | 7% |
| 2037 | Pie, cherry, prepared from recipe | Baked Products | 27.00 mcg | 7% |
| 2038 | Pie, cherry, commercially prepared | Baked Products | 27.00 mcg | 7% |
| 2039 | Pie, blueberry, commercially prepared | Baked Products | 27.00 mcg | 7% |
| 2040 | Pie, banana cream, prepared from recipe | Baked Products | 27.00 mcg | 7% |
| 2041 | Cookies, chocolate chip, commercially prepared, soft-type | Baked Products | 27.00 mcg | 7% |
| 2042 | Cake, chocolate, prepared from recipe without frosting | Baked Products | 27.00 mcg | 7% |
| 2043 | Tofu, fried | Legumes and Legume Products | 27.00 mcg | 7% |
| 2044 | Chicken, capons, meat and skin and giblets and neck, raw | Poultry Products | 27.00 mcg | 7% |
| 2045 | Fast foods, cheeseburger; double, regular patty; double decker bun with condiments and special sauce | Fast Foods | 27.00 mcg | 7% |
| 2046 | Fast Foods, cheeseburger; double, large patty; with condiments, vegetables and mayonnaise | Fast Foods | 27.00 mcg | 7% |
| 2047 | Blackberries, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 27.00 mcg | 7% |
| 2048 | Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt | Breakfast Cereals | 27.00 mcg | 7% |
| 2049 | Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt | Breakfast Cereals | 27.00 mcg | 7% |
| 2050 | Sauce, pesto, ready-to-serve, shelf stable | Soups, Sauces, and Gravies | 27.00 mcg | 7% |
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