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 2151–2200 of 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2151 | Vegetables, mixed, canned, solids and liquid | Vegetables and Vegetable Products | 18.00 mcg | 4% |
| 2152 | Fish, milkfish (awa), baked or broiled | Finfish and Shellfish Products | 18.00 mcg | 4% |
| 2153 | Mollusks, oyster, eastern (blue point), farmed, raw | Finfish and Shellfish Products | 18.00 mcg | 4% |
| 2154 | Clam fritter | Finfish and Shellfish Products | 18.00 mcg | 4% |
| 2155 | Crustaceans, shrimp or lobster paste, canned | Finfish and Shellfish Products | 18.00 mcg | 4% |
| 2156 | Soy sauce (made from soy), tamari | Legumes and Legume Products | 18.00 mcg | 4% |
| 2157 | Veal, leg (round), lean and fat, braised | Lamb, Veal and Game | 18.00 mcg | 4% |
| 2158 | Veal, leg (round), lean, braised | Lamb, Veal and Game | 18.00 mcg | 4% |
| 2159 | Veal, shoulder, shank, lean and fat, braised | Lamb, Veal and Game | 18.00 mcg | 4% |
| 2160 | Game meat, beefalo, composite cuts, roasted | Lamb, Veal and Game | 18.00 mcg | 4% |
| 2161 | Veal, grain-fed, cutlets (inside top round), braised | Lamb, Veal and Game | 18.00 mcg | 4% |
| 2162 | Veal, grain-fed, shoulder, shank, lean and fat, braised | Lamb, Veal and Game | 18.00 mcg | 4% |
| 2163 | Cheesecake, commercial | Baked Products | 18.00 mcg | 4% |
| 2164 | Cookie, chocolate sandwich, cream filling, chocolate-coated | Baked Products | 18.00 mcg | 4% |
| 2165 | Pie, fried, fruit (apple, blueberry, peach, strawberry) | Baked Products | 18.00 mcg | 4% |
| 2166 | Pie, fried, cherry | Baked Products | 18.00 mcg | 4% |
| 2167 | Pie, fried, lemon | Baked Products | 18.00 mcg | 4% |
| 2168 | Snacks, popcorn, cakes | Snacks | 18.00 mcg | 4% |
| 2169 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 18.00 mcg | 4% |
| 2170 | Candies, bars, milk chocolate with rice cereal | Sweets | 18.00 mcg | 4% |
| 2171 | Candies, bars, Whatchamacallit | Sweets | 18.00 mcg | 4% |
| 2172 | Snacks, potato chips, dried potatoes, cheese | Snacks | 18.00 mcg | 4% |
| 2173 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 18.00 mcg | 4% |
| 2174 | Spices, pepper, black | Spices and Herbs | 17.00 mcg | 4% |
| 2175 | Soup, cauliflower, dehydrated | Soups, Sauces and Gravies | 17.00 mcg | 4% |
| 2176 | Sausage, Bockwurst, pork/veal, with milk and eggs, raw | Sausages and Luncheon meats | 17.00 mcg | 4% |
| 2177 | Cereal, ready to eat, Shredded Wheat, Post | Breakfast cereals | 17.00 mcg | 4% |
| 2178 | Cereal, ready to eat, Harvest Crunch: Raisins with almonds, low fat, Quaker | Breakfast cereals | 17.00 mcg | 4% |
| 2179 | Cereal, hot, oats, instant: cinnamon and spice, prepared, Quaker | Breakfast cereals | 17.00 mcg | 4% |
| 2180 | Kumquat, raw | Fruits and fruit juices | 17.00 mcg | 4% |
| 2181 | Orange, florida, raw | Fruits and fruit juices | 17.00 mcg | 4% |
| 2182 | Strawberry, frozen, unsweetened | Fruits and fruit juices | 17.00 mcg | 4% |
| 2183 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 2184 | Onion, frozen, chopped, unprepared | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 2185 | Radish, oriental (daikon), boiled, drained | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 2186 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 2187 | Mushroom, white, raw | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 2188 | Potato, skin, raw | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 2189 | Potato, skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 2190 | Potato puff, frozen, unprepared | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 2191 | Potato, french-fried, frozen, cottage cut, salt not added in processing, heated in oven | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 2192 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 17.00 mcg | 4% |
| 2193 | Nuts, Japanese chestnuts, boiled and steamed | Nuts and Seeds | 17.00 mcg | 4% |
| 2194 | Fish, carp, baked or broiled | Finfish and Shellfish Products | 17.00 mcg | 4% |
| 2195 | Fish, eel, mixed species, baked or broiled | Finfish and Shellfish Products | 17.00 mcg | 4% |
| 2196 | Fish, pike, northern, native, cooked | Finfish and Shellfish Products | 17.00 mcg | 4% |
| 2197 | Fish, pompano, florida, baked or broiled | Finfish and Shellfish Products | 17.00 mcg | 4% |
| 2198 | Fish, sheepshead, baked or broiled | Finfish and Shellfish Products | 17.00 mcg | 4% |
| 2199 | Fish, sturgeon, mixed species, baked or broiled | Finfish and Shellfish Products | 17.00 mcg | 4% |
| 2200 | Fish, tilefish, baked or broiled | Finfish and Shellfish Products | 17.00 mcg | 4% |
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