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 2301–2350 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2301 | Sauce, hot chile, sriracha | Soups, Sauces, and Gravies | 22.00 mcg | 6% |
| 2302 | Babyfood, fruit, banana and strawberry, junior | Baby Foods | 22.00 mcg | 6% |
| 2303 | Fast foods, hamburger, large, single patty, with condiments | Fast Foods | 22.00 mcg | 6% |
| 2304 | Amaranth grain, cooked | Cereal Grains and Pasta | 22.00 mcg | 6% |
| 2305 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 22.00 mcg | 6% |
| 2306 | Nuts, brazilnuts, dried, unblanched | Nut and Seed Products | 22.00 mcg | 6% |
| 2307 | Sweet potato, frozen, cooked, baked, with salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 2308 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 2309 | Candies, coconut bar, not chocolate covered | Sweets | 22.00 mcg | 6% |
| 2310 | Nuts, pecans | Nut and Seed Products | 22.00 mcg | 6% |
| 2311 | Potatoes, baked, skin only, with salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 2312 | Tomato products, canned, sauce, with onions | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 2313 | Potatoes, baked, skin, without salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 2314 | Cardoon, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 2315 | CARRABBA'S ITALIAN GRILL, chicken parmesan without cavatappi pasta | Restaurant Foods | 22.00 mcg | 6% |
| 2316 | Fish, halibut, cooked, with skin (Alaska Native) | American Indian/Alaska Native Foods | 22.00 mcg | 6% |
| 2317 | Celery, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 2318 | Cardoon, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 2319 | Taro, raw | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 2320 | Sweet potato, frozen, cooked, baked, without salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 2321 | Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 2322 | Potatoes, frozen, french fried, par fried, extruded, unprepared | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 2323 | Eggplant, raw | Vegetables and Vegetable Products | 22.00 mcg | 6% |
| 2324 | Plantains, yellow, raw | Fruits and Fruit Juices | 22.00 mcg | 6% |
| 2325 | Soybean, curd cheese | Legumes and Legume Products | 22.00 mcg | 6% |
| 2326 | Restaurant, family style, chili with meat and beans | Restaurant Foods | 22.00 mcg | 6% |
| 2327 | Snacks, sesame sticks, wheat-based, salted | Snacks | 22.00 mcg | 6% |
| 2328 | Squash, Indian, raw (Navajo) | American Indian/Alaska Native Foods | 22.00 mcg | 6% |
| 2329 | Pie, banana cream, prepared from mix, no-bake type | Baked Products | 21.00 mcg | 5% |
| 2330 | Duck, wild, meat and skin, raw | Poultry Products | 21.00 mcg | 5% |
| 2331 | Game meat, bison, chuck, shoulder clod, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 21.00 mcg | 5% |
| 2332 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, choice, roasted | Lamb, Veal, and Game Products | 21.00 mcg | 5% |
| 2333 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 21.00 mcg | 5% |
| 2334 | Lamb, leg, shank half, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 21.00 mcg | 5% |
| 2335 | Veal, variety meats and by-products, kidneys, cooked, braised | Lamb, Veal, and Game Products | 21.00 mcg | 5% |
| 2336 | Veal, variety meats and by-products, kidneys, raw | Lamb, Veal, and Game Products | 21.00 mcg | 5% |
| 2337 | Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 21.00 mcg | 5% |
| 2338 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 21.00 mcg | 5% |
| 2339 | Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 21.00 mcg | 5% |
| 2340 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 21.00 mcg | 5% |
| 2341 | Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 21.00 mcg | 5% |
| 2342 | Beans, pinto, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 21.00 mcg | 5% |
| 2343 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, liquid concentrate, with ARA and DHA | Baby Foods | 21.00 mcg | 5% |
| 2344 | Ravioli, meat-filled, with tomato sauce or meat sauce, canned | Meals, Entrees, and Side Dishes | 21.00 mcg | 5% |
| 2345 | Snacks, brown rice chips | Snacks | 21.00 mcg | 5% |
| 2346 | Pie, pumpkin, prepared from recipe | Baked Products | 21.00 mcg | 5% |
| 2347 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 21.00 mcg | 5% |
| 2348 | Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, braised | Lamb, Veal, and Game Products | 21.00 mcg | 5% |
| 2349 | Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 21.00 mcg | 5% |
| 2350 | Lamb, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 21.00 mcg | 5% |
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