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 2051–2100 of 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2051 | Squash, summer, crookneck, raw | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 2052 | Taro, cooked | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 2053 | Vegetables, mixed, frozen, boiled, drained | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 2054 | Winged beans (goa bean) tuber, raw | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 2055 | Carrot, raw | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 2056 | Onion, raw | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 2057 | Squash, winter, acorn, baked | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 2058 | Squash, winter, butternut, baked | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 2059 | Fish, trout, rainbow, wild, baked or broiled | Finfish and Shellfish Products | 19.00 mcg | 5% |
| 2060 | Crustaceans, shrimp, mixed species, raw | Finfish and Shellfish Products | 19.00 mcg | 5% |
| 2061 | Soybean, fermented products, miso | Legumes and Legume Products | 19.00 mcg | 5% |
| 2062 | Tofu, regular, firm or extra firm, raw (prepared with calcium sulphate and magnesium chloride) | Legumes and Legume Products | 19.00 mcg | 5% |
| 2063 | Veal, shoulder, shank, lean, braised | Lamb, Veal and Game | 19.00 mcg | 5% |
| 2064 | Veal, grain-fed, shoulder, shank, lean, braised | Lamb, Veal and Game | 19.00 mcg | 5% |
| 2065 | Cake, angel food, dry mix, prepared | Baked Products | 19.00 mcg | 5% |
| 2066 | Pie, chocolate cream, commercial | Baked Products | 19.00 mcg | 5% |
| 2067 | Sweets, baking chocolate, unsweetened, liquid | Sweets | 19.00 mcg | 5% |
| 2068 | Snacks, potato chips, dried potatoes, plain | Snacks | 19.00 mcg | 5% |
| 2069 | Snacks, rice cakes, brown rice, corn | Snacks | 19.00 mcg | 5% |
| 2070 | Snacks, corn cakes | Snacks | 19.00 mcg | 5% |
| 2071 | Snacks, corn cakes, very low sodium | Snacks | 19.00 mcg | 5% |
| 2072 | Grains, corn, yellow, field, dry | Cereals, Grains and Pasta | 19.00 mcg | 5% |
| 2073 | Grains, rye flour, medium | Cereals, Grains and Pasta | 19.00 mcg | 5% |
| 2074 | Grains, barley, dry | Cereals, Grains and Pasta | 19.00 mcg | 5% |
| 2075 | Grains, millet, cooked | Cereals, Grains and Pasta | 19.00 mcg | 5% |
| 2076 | Fast foods, mexican, taco with beef, cheese and lettuce, hard shell | Fast Foods | 19.00 mcg | 5% |
| 2077 | Lamb, Canadian, rib, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 19.00 mcg | 5% |
| 2078 | Cereal, ready to eat, Apple Cinnamon Hoops, Barbara's Bakery | Breakfast cereals | 19.00 mcg | 5% |
| 2079 | Cereal, ready to eat, Hole n' Oats, Honey Nut, Barbara's Bakery | Breakfast cereals | 19.00 mcg | 5% |
| 2080 | Cereal, hot, oats, instant: Dinosaur Eggs, prepared, Quaker | Breakfast cereals | 19.00 mcg | 5% |
| 2081 | Cereal, ready to eat, Honest O's, Barbara's Bakery | Breakfast cereals | 19.00 mcg | 5% |
| 2082 | Pineapple, raw, extra sweet variety | Fruits and fruit juices | 19.00 mcg | 5% |
| 2083 | Cheese, cream, light | Dairy and Egg Products | 19.00 mcg | 5% |
| 2084 | Game meat, bison, top round, lean, steak, cooked, broiled | Lamb, Veal and Game | 19.00 mcg | 5% |
| 2085 | Mushroom, portabella (portobello), grilled | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 2086 | Fast foods, chicken tenders, breaded | Fast Foods | 19.00 mcg | 5% |
| 2087 | Squash, winter, butternut, baked, with salt | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 2088 | Taro, cooked, with salt | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 2089 | Vegetables, mixed, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 2090 | Granola bar, chewy, sweet and salty | Baked Products | 19.00 mcg | 5% |
| 2091 | Soup, French onion, homemade (with bread and cheese) | Soups, Sauces and Gravies | 19.00 mcg | 5% |
| 2092 | Poutine | Mixed Dishes | 19.00 mcg | 5% |
| 2093 | Chicken parmesan | Mixed Dishes | 19.00 mcg | 5% |
| 2094 | Babyfood, cereal, mixed grain, with biscuit, milk powder and fruit, prepared with water | Babyfoods | 19.00 mcg | 5% |
| 2095 | Grains, bulgur, cooked | Cereals, Grains and Pasta | 18.00 mcg | 4% |
| 2096 | Pasta, spaghetti, unenriched, dry | Cereals, Grains and Pasta | 18.00 mcg | 4% |
| 2097 | Pasta, macaroni (elbow), unenriched, dry | Cereals, Grains and Pasta | 18.00 mcg | 4% |
| 2098 | Fast foods, entree, chicken, breaded and fried, light meat (breast or wing) | Fast Foods | 18.00 mcg | 4% |
| 2099 | Fast foods, entree, chili con carne | Fast Foods | 18.00 mcg | 4% |
| 2100 | Fast foods, side dish, potato, baked, topped with cheese sauce and broccoli | Fast Foods | 18.00 mcg | 4% |
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