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 2101–2150 of 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2101 | Egg, chicken, white, dried | Dairy and Egg Products | 18.00 mcg | 4% |
| 2102 | Lamb, Canadian, rib, lean and fat, 3mm (1/8") trim, cooked | Lamb, Veal and Game | 18.00 mcg | 4% |
| 2103 | Wasabi, root, (Japanese horseradish), raw | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 2104 | Plant-based beverage, soy, original and vanilla, unenriched | Beverages | 18.00 mcg | 4% |
| 2105 | Potato, white, flesh and skin, raw | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 2106 | Potato, red, flesh and skin, raw | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 2107 | Cheese, cheddar, imitation, low cholesterol | Dairy and Egg Products | 18.00 mcg | 4% |
| 2108 | Cheese, monterey, low fat | Dairy and Egg Products | 18.00 mcg | 4% |
| 2109 | Vegetables, mixed, canned, unsalted | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 2110 | Deli-meat, Bologna (baloney), reduced fat | Sausages and Luncheon meats | 18.00 mcg | 4% |
| 2111 | Game meat, bison, top sirloin, separable lean only, steak, cooked, broiled | Lamb, Veal and Game | 18.00 mcg | 4% |
| 2112 | Game meat, bison, rib eye, lean, steak, cooked, broiled | Lamb, Veal and Game | 18.00 mcg | 4% |
| 2113 | Dessert, frozen, juice, orange | Sweets | 18.00 mcg | 4% |
| 2114 | Orange juice, chilled, includes from concentrate, fortified with added calcium and vitamin D | Fruits and fruit juices | 18.00 mcg | 4% |
| 2115 | Snacks, popcorn, microwave, lower in fat | Snacks | 18.00 mcg | 4% |
| 2116 | Grains, teff, cooked | Cereals, Grains and Pasta | 18.00 mcg | 4% |
| 2117 | Beans, snap (Italian, green or yellow), canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 2118 | Beef pot pie, frozen, prepared | Mixed Dishes | 18.00 mcg | 4% |
| 2119 | Mushroom, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 2120 | Cake, chocolate, pudding-type, dry mix, prepared, with chocolate icing (frosting) | Baked Products | 18.00 mcg | 4% |
| 2121 | Snacks, SUNCHIPS, French Onion flavour | Snacks | 18.00 mcg | 4% |
| 2122 | Fish, battered and fried | Finfish and Shellfish Products | 18.00 mcg | 4% |
| 2123 | Salad, Greek, homemade | Mixed Dishes | 18.00 mcg | 4% |
| 2124 | Bread, whole grain (whole-wheat), with added fibre, commercial | Baked Products | 18.00 mcg | 4% |
| 2125 | Potsticker or wonton, pork and vegetable, frozen, unprepared | Mixed Dishes | 18.00 mcg | 4% |
| 2126 | Bread, sprouted wheat with added calcium and vitamin D, commercial | Baked Products | 18.00 mcg | 4% |
| 2127 | Beef pot roast, with browned potatoes, peas and corn | Mixed Dishes | 18.00 mcg | 4% |
| 2128 | Fried chicken, mashed potatoes and vegetables | Mixed Dishes | 18.00 mcg | 4% |
| 2129 | Cheese, caraway | Dairy and Egg Products | 18.00 mcg | 4% |
| 2130 | Cheese, cheshire | Dairy and Egg Products | 18.00 mcg | 4% |
| 2131 | Cheese, colby | Dairy and Egg Products | 18.00 mcg | 4% |
| 2132 | Cheese, monterey | Dairy and Egg Products | 18.00 mcg | 4% |
| 2133 | Cheese, port-salut | Dairy and Egg Products | 18.00 mcg | 4% |
| 2134 | Cheese, cheddar or colby type, low sodium | Dairy and Egg Products | 18.00 mcg | 4% |
| 2135 | Chicken, broiler, meat and skin, batter dipped, fried | Poultry Products | 18.00 mcg | 4% |
| 2136 | Chicken, broiler, dark meat and skin, batter dipped, fried | Poultry Products | 18.00 mcg | 4% |
| 2137 | Chicken, broiler, drumstick, meat and skin, batter dipped, fried | Poultry Products | 18.00 mcg | 4% |
| 2138 | Chicken, broiler, leg, meat and skin, batter dipped, fried | Poultry Products | 18.00 mcg | 4% |
| 2139 | Chicken, broiler, wing, meat and skin, batter dipped, fried | Poultry Products | 18.00 mcg | 4% |
| 2140 | Soup, mushroom, dehydrated | Soups, Sauces and Gravies | 18.00 mcg | 4% |
| 2141 | Cereal, hot, oats, instant: raisins and spice, prepared, Quaker | Breakfast cereals | 18.00 mcg | 4% |
| 2142 | Cherimoya, raw | Fruits and fruit juices | 18.00 mcg | 4% |
| 2143 | Pineapple juice, canned, added vitamin C | Fruits and fruit juices | 18.00 mcg | 4% |
| 2144 | Pineapple, raw | Fruits and fruit juices | 18.00 mcg | 4% |
| 2145 | Beans, shellie, canned, solids and liquid | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 2146 | Beans, snap (Italian, green or yellow), canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 2147 | Cabbage, red, raw | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 2148 | Chayote, fruit, boiled, drained | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 2149 | Mushroom, boiled, drained | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 2150 | Peas and carrots, canned, solids and liquid | Vegetables and Vegetable Products | 18.00 mcg | 4% |
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