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 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2151 | Corn flour, whole-grain, white | Cereal Grains and Pasta | 25.00 mcg | 6% |
| 2152 | Cornmeal, whole-grain, yellow | Cereal Grains and Pasta | 25.00 mcg | 6% |
| 2153 | Nuts, cashew nuts, oil roasted, with salt added | Nut and Seed Products | 25.00 mcg | 6% |
| 2154 | Radishes, raw | Vegetables and Vegetable Products | 25.00 mcg | 6% |
| 2155 | Restaurant, family style, coleslaw | Restaurant Foods | 25.00 mcg | 6% |
| 2156 | Sorghum flour, whole-grain | Cereal Grains and Pasta | 25.00 mcg | 6% |
| 2157 | Pasta, gluten-free, corn, dry | Cereal Grains and Pasta | 25.00 mcg | 6% |
| 2158 | Pumpkin leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 25.00 mcg | 6% |
| 2159 | Potato flour | Vegetables and Vegetable Products | 25.00 mcg | 6% |
| 2160 | Mushrooms, brown, italian, or crimini, raw | Vegetables and Vegetable Products | 25.00 mcg | 6% |
| 2161 | Kiwifruit, green, raw | Fruits and Fruit Juices | 25.00 mcg | 6% |
| 2162 | Granola bar, soft, milk chocolate coated, peanut butter | Snacks | 25.00 mcg | 6% |
| 2163 | Pie crust, refrigerated, regular, unbaked | Baked Products | 25.00 mcg | 6% |
| 2164 | Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat | Snacks | 25.00 mcg | 6% |
| 2165 | Snacks, granola bars, soft, coated, milk chocolate coating, peanut butter | Snacks | 25.00 mcg | 6% |
| 2166 | Beans, pinto, mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 24.00 mcg | 6% |
| 2167 | Beans, pinto, mature seeds, canned, solids and liquids | Legumes and Legume Products | 24.00 mcg | 6% |
| 2168 | Fish, tilapia, raw | Finfish and Shellfish Products | 24.00 mcg | 6% |
| 2169 | Mollusks, oyster, eastern, farmed, cooked, dry heat | Finfish and Shellfish Products | 24.00 mcg | 6% |
| 2170 | Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone | Finfish and Shellfish Products | 24.00 mcg | 6% |
| 2171 | Pie, apple, prepared from recipe | Baked Products | 24.00 mcg | 6% |
| 2172 | Pretzels, soft, unsalted | Snacks | 24.00 mcg | 6% |
| 2173 | Jackfruit, raw | Fruits and Fruit Juices | 24.00 mcg | 6% |
| 2174 | Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 24.00 mcg | 6% |
| 2175 | Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 24.00 mcg | 6% |
| 2176 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 24.00 mcg | 6% |
| 2177 | Tempeh | Legumes and Legume Products | 24.00 mcg | 6% |
| 2178 | Mollusks, octopus, common, cooked, moist heat | Finfish and Shellfish Products | 24.00 mcg | 6% |
| 2179 | Fish, fish sticks, frozen, prepared | Finfish and Shellfish Products | 24.00 mcg | 6% |
| 2180 | Cookies, chocolate, made with rice cereal | Baked Products | 24.00 mcg | 6% |
| 2181 | Cereals, farina, unenriched, dry | Breakfast Cereals | 24.00 mcg | 6% |
| 2182 | Turkey, stuffing, mashed potatoes w/gravy, assorted vegetables, frozen, microwaved | Meals, Entrees, and Side Dishes | 24.00 mcg | 6% |
| 2183 | Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS Cereal | Breakfast Cereals | 24.00 mcg | 6% |
| 2184 | Macaroni and cheese loaf, chicken, pork and beef | Sausages and Luncheon Meats | 24.00 mcg | 6% |
| 2185 | Bread, pita, white, unenriched | Baked Products | 24.00 mcg | 6% |
| 2186 | Pie, lemon meringue, commercially prepared | Baked Products | 24.00 mcg | 6% |
| 2187 | Crackers, matzo, egg | Baked Products | 24.00 mcg | 6% |
| 2188 | Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 24.00 mcg | 6% |
| 2189 | Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 24.00 mcg | 6% |
| 2190 | Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 24.00 mcg | 6% |
| 2191 | Babyfood, vegetables, green beans, strained | Baby Foods | 24.00 mcg | 6% |
| 2192 | Ice cream cone, chocolate covered, with nuts, flavors other than chocolate | Dairy and Egg Products | 24.00 mcg | 6% |
| 2193 | Lasagna with meat sauce, frozen, prepared | Meals, Entrees, and Side Dishes | 24.00 mcg | 6% |
| 2194 | Chili with beans, microwavable bowls | Meals, Entrees, and Side Dishes | 24.00 mcg | 6% |
| 2195 | Mollusks, cuttlefish, mixed species, cooked, moist heat | Finfish and Shellfish Products | 24.00 mcg | 6% |
| 2196 | Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture) | Finfish and Shellfish Products | 24.00 mcg | 6% |
| 2197 | Crackers, water biscuits | Baked Products | 24.00 mcg | 6% |
| 2198 | Spices, pumpkin pie spice | Spices and Herbs | 24.00 mcg | 6% |
| 2199 | Soup, bean with frankfurters, canned, condensed | Soups, Sauces, and Gravies | 24.00 mcg | 6% |
| 2200 | Soup, bean with pork, canned, condensed | Soups, Sauces, and Gravies | 24.00 mcg | 6% |
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