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 2501–2550 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2501 | Vegetables, mixed, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 2502 | Squash, winter, butternut, cooked, baked, with salt | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 2503 | Squash, winter, acorn, cooked, baked, with salt | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 2504 | Winged bean tuber, raw | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 2505 | Onions, raw | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 2506 | Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added calcium | Fruits and Fruit Juices | 19.00 mcg | 5% |
| 2507 | Orange juice, chilled, includes from concentrate, with added calcium | Fruits and Fruit Juices | 19.00 mcg | 5% |
| 2508 | Melons, honeydew, raw | Fruits and Fruit Juices | 19.00 mcg | 5% |
| 2509 | Snacks, rice cakes, brown rice, corn | Snacks | 19.00 mcg | 5% |
| 2510 | Mushrooms, portabella, exposed to ultraviolet light, grilled | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 2511 | Squash, winter, butternut, cooked, baked, without salt | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 2512 | Squash, winter, acorn, cooked, baked, without salt | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 2513 | Mushrooms, portabella, grilled | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 2514 | Jew's ear, (pepeao), raw | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 2515 | Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 19.00 mcg | 5% |
| 2516 | Orange juice, chilled, includes from concentrate, with added calcium and vitamin D | Fruits and Fruit Juices | 19.00 mcg | 5% |
| 2517 | Orange juice, chilled, includes from concentrate | Fruits and Fruit Juices | 19.00 mcg | 5% |
| 2518 | Cheese, cream, low fat | Dairy and Egg Products | 19.00 mcg | 5% |
| 2519 | Millet, cooked | Cereal Grains and Pasta | 19.00 mcg | 5% |
| 2520 | Snacks, corn cakes | Snacks | 19.00 mcg | 5% |
| 2521 | Snack, potato chips, made from dried potatoes, plain | Snacks | 19.00 mcg | 5% |
| 2522 | Taro, cooked, without salt | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 2523 | Squash, summer, crookneck and straightneck, raw | Vegetables and Vegetable Products | 19.00 mcg | 5% |
| 2524 | Pineapple, raw, extra sweet variety | Fruits and Fruit Juices | 19.00 mcg | 5% |
| 2525 | Restaurant, Italian, chicken parmesan without pasta | Restaurant Foods | 19.00 mcg | 5% |
| 2526 | Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes | Baked Products | 19.00 mcg | 5% |
| 2527 | Orange juice, chilled, includes from concentrate, with added calcium and vitamins A, D, E | Fruits and Fruit Juices | 19.00 mcg | 5% |
| 2528 | Babyfood, rice and apples, dry | Baby Foods | 19.00 mcg | 5% |
| 2529 | Udi's, Gluten Free, Soft & Delicious White Sandwich Bread | Baked Products | 19.00 mcg | 5% |
| 2530 | Baking chocolate, unsweetened, liquid | Sweets | 19.00 mcg | 5% |
| 2531 | Veal, leg (top round), separable lean only, cooked, braised | Lamb, Veal, and Game Products | 18.00 mcg | 4% |
| 2532 | Vitasoy USA, Vitasoy Organic Creamy Original Soymilk | Legumes and Legume Products | 18.00 mcg | 4% |
| 2533 | Mollusks, oyster, eastern, farmed, raw | Finfish and Shellfish Products | 18.00 mcg | 4% |
| 2534 | Pie, fried pies, lemon | Baked Products | 18.00 mcg | 4% |
| 2535 | Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor | Snacks | 18.00 mcg | 4% |
| 2536 | Bologna, pork and turkey, lite | Sausages and Luncheon Meats | 18.00 mcg | 4% |
| 2537 | Game meat , bison, top sirloin, separable lean only, 1" steak, cooked, broiled | Lamb, Veal, and Game Products | 18.00 mcg | 4% |
| 2538 | Lamb, ground, raw | Lamb, Veal, and Game Products | 18.00 mcg | 4% |
| 2539 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 18.00 mcg | 4% |
| 2540 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 18.00 mcg | 4% |
| 2541 | Soy sauce made from soy (tamari) | Legumes and Legume Products | 18.00 mcg | 4% |
| 2542 | Game meat, beefalo, composite of cuts, cooked, roasted | Lamb, Veal, and Game Products | 18.00 mcg | 4% |
| 2543 | Veal, shoulder, arm, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 18.00 mcg | 4% |
| 2544 | Veal, leg (top round), separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 18.00 mcg | 4% |
| 2545 | Chicken, broilers or fryers, wing, meat and skin, cooked, fried, batter | Poultry Products | 18.00 mcg | 4% |
| 2546 | Chicken, broilers or fryers, leg, meat and skin, cooked, fried, batter | Poultry Products | 18.00 mcg | 4% |
| 2547 | Cheese product, pasteurized process, American, reduced fat, fortified with vitamin D | Dairy and Egg Products | 18.00 mcg | 4% |
| 2548 | Cheese, low-sodium, cheddar or colby | Dairy and Egg Products | 18.00 mcg | 4% |
| 2549 | Cheese, colby | Dairy and Egg Products | 18.00 mcg | 4% |
| 2550 | Cheese, cheshire | Dairy and Egg Products | 18.00 mcg | 4% |
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