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 2451–2500 of 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2451 | Plant-based beverage, soy, enriched, all flavours | Beverages | 14.00 mcg | 4% |
| 2452 | Salad, taco, with salsa, homemade | Mixed Dishes | 14.00 mcg | 4% |
| 2453 | Chicken fried rice, with peas, onion and eggs | Mixed Dishes | 14.00 mcg | 4% |
| 2454 | Plant-based beverage, soy, enriched, all flavours, reduced fat | Beverages | 14.00 mcg | 4% |
| 2455 | Cereal, ready to eat, Flax Plus Maple Pecan Crunch, Nature's Path | Breakfast cereals | 14.00 mcg | 4% |
| 2456 | Stinging Nettles, native, blanched | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2457 | Snacks, fruit leather, pieces, vitamin C added | Snacks | 14.00 mcg | 4% |
| 2458 | Soup, cream, broccoli, canned, condensed, reduced fat, water added | Soups, Sauces and Gravies | 14.00 mcg | 4% |
| 2459 | Soup, broth, chicken, canned, condensed, reduced sodium | Soups, Sauces and Gravies | 14.00 mcg | 4% |
| 2460 | Cheese, neufchatel | Dairy and Egg Products | 14.00 mcg | 4% |
| 2461 | Soup, cream, chicken, canned, condensed | Soups, Sauces and Gravies | 14.00 mcg | 4% |
| 2462 | Soup, chicken rice, canned, condensed, water added | Soups, Sauces and Gravies | 14.00 mcg | 4% |
| 2463 | Soup, minestrone, dehydrated, water added | Soups, Sauces and Gravies | 14.00 mcg | 4% |
| 2464 | Acerola (West Indian cherry), raw | Fruits and fruit juices | 14.00 mcg | 4% |
| 2465 | Acerola juice, raw | Fruits and fruit juices | 14.00 mcg | 4% |
| 2466 | Banana, dehydrated or banana powder | Fruits and fruit juices | 14.00 mcg | 4% |
| 2467 | Breadfruit, raw | Fruits and fruit juices | 14.00 mcg | 4% |
| 2468 | Lychee (litchi), raw | Fruits and fruit juices | 14.00 mcg | 4% |
| 2469 | Loquat, raw | Fruits and fruit juices | 14.00 mcg | 4% |
| 2470 | Mammy-apple, raw | Fruits and fruit juices | 14.00 mcg | 4% |
| 2471 | Orange grapefruit juice, canned | Fruits and fruit juices | 14.00 mcg | 4% |
| 2472 | Passion fruit, purple, raw | Fruits and fruit juices | 14.00 mcg | 4% |
| 2473 | Sapodilla, raw | Fruits and fruit juices | 14.00 mcg | 4% |
| 2474 | Soursop, raw | Fruits and fruit juices | 14.00 mcg | 4% |
| 2475 | Sugar-apple, raw | Fruits and fruit juices | 14.00 mcg | 4% |
| 2476 | Tamarind, raw | Fruits and fruit juices | 14.00 mcg | 4% |
| 2477 | Arrowhead, raw | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2478 | Beet greens, boiled, drained | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2479 | Chard, swiss, raw | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2480 | Cornsalad (lamb's lettuce), raw | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2481 | Eggplant (aubergine, brinjal), boiled, drained | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2482 | Kale, frozen, boiled, drained | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2483 | Lambsquarters, boiled, drained | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2484 | Radish, white icicle, raw | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2485 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2486 | Carrot, boiled, drained | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2487 | Pepper, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2488 | Tomato products, canned, sauce with onions, green peppers and celery | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2489 | Pepper, jalapeno, canned, solids and liquid | Vegetables and Vegetable Products | 14.00 mcg | 4% |
| 2490 | Nuts, coconut cream (liquid from grated meat), sweetened, canned | Nuts and Seeds | 14.00 mcg | 4% |
| 2491 | Nuts, coconut milk (liquid from grated meat and water), canned | Nuts and Seeds | 14.00 mcg | 4% |
| 2492 | Nuts, coconut milk (liquid from grated meat and water), frozen | Nuts and Seeds | 14.00 mcg | 4% |
| 2493 | Hot chocolate, with aspartame, mix, powder | Beverages | 14.00 mcg | 4% |
| 2494 | Malt beverage, includes non-alcoholic beer (<0.5% alcohol by volume) | Beverages | 14.00 mcg | 4% |
| 2495 | Fish, halibut, Atlantic or Pacific, baked or broiled | Finfish and Shellfish Products | 14.00 mcg | 4% |
| 2496 | Fish, herring, atlantic, kippered | Finfish and Shellfish Products | 14.00 mcg | 4% |
| 2497 | Mollusks, abalone, mixed species, flour coated, fried | Finfish and Shellfish Products | 14.00 mcg | 4% |
| 2498 | Mollusks, oyster, eastern (blue point), wild, boiled or steamed | Finfish and Shellfish Products | 14.00 mcg | 4% |
| 2499 | Mollusks, squid (calamari), mixed species, flour coated, fried | Finfish and Shellfish Products | 14.00 mcg | 4% |
| 2500 | Fish, salmon, coho, farmed, baked or broiled | Finfish and Shellfish Products | 14.00 mcg | 4% |
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