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 3051–3100 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3051 | Rye grain | Cereal Grains and Pasta | 38.00 mcg | 10% | USDA_SR |
| 3052 | Candies, MR. GOODBAR Chocolate Bar | Sweets | 38.00 mcg | 10% | USDA_SR |
| 3053 | Mushrooms, straw, canned, drained solids | Vegetables and Vegetable Products | 38.00 mcg | 10% | USDA_SR |
| 3054 | Fungi, Cloud ears, dried | Vegetables and Vegetable Products | 38.00 mcg | 10% | USDA_SR |
| 3055 | Mushrooms, oyster, raw | Vegetables and Vegetable Products | 38.00 mcg | 10% | USDA_SR |
| 3056 | Corn, sweet, white, canned, whole kernel, regular pack, solids and liquids | Vegetables and Vegetable Products | 38.00 mcg | 10% | USDA_SR |
| 3057 | Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 38.00 mcg | 10% | USDA_SR |
| 3058 | Snacks, oriental mix, rice-based | Snacks | 38.00 mcg | 10% | USDA_SR |
| 3059 | Restaurant, Mexican, soft taco with ground beef, cheese and lettuce | Restaurant Foods | 38.00 mcg | 10% | USDA_SR |
| 3060 | Cookie, oatmeal sandwich, cream filling | Baked Products | 38.00 mcg | 10% | CNF |
| 3061 | Quesadilla with meat and cheese | Mixed Dishes | 38.00 mcg | 10% | CNF |
| 3062 | Fast foods, sandwiches and burgers, donair or gyro sandwich | Fast Foods | 38.00 mcg | 10% | CNF |
| 3063 | Lasagna, vegetarian, homemade | Mixed Dishes | 38.00 mcg | 10% | CNF |
| 3064 | Corn, sweet, yellow, frozen, kernels cut off the cob, microwaved | Vegetables and Vegetable Products | 38.00 mcg | 10% | CNF |
| 3065 | Fast foods, sandwiches and burgers, hamburger, large, single patty with condiments and vegetables | Fast Foods | 38.00 mcg | 10% | CNF |
| 3066 | Corn, sweet, canned, brine pack, solids and liquid, unsalted | Vegetables and Vegetable Products | 38.00 mcg | 10% | CNF |
| 3067 | Lasagna with meat and sauce, low fat, frozen | Mixed Dishes | 38.00 mcg | 10% | CNF |
| 3068 | Fast foods, pizza, cheese, regular crust, frozen, cooked | Fast Foods | 38.00 mcg | 10% | CNF |
| 3069 | Potato, white, flesh and skin, baked | Vegetables and Vegetable Products | 38.00 mcg | 10% | CNF |
| 3070 | Hot chocolate, cocoa, high fat or breakfast, processed with alkali, mix, powder | Sweets | 38.00 mcg | 10% | CNF |
| 3071 | Hot chocolate, cocoa, high fat or breakfast, plain, mix, powder | Sweets | 38.00 mcg | 10% | CNF |
| 3072 | Mushroom, fungi, Cloud ears, dried | Vegetables and Vegetable Products | 38.00 mcg | 10% | CNF |
| 3073 | Grains, barley, malt flour | Cereals, Grains and Pasta | 38.00 mcg | 10% | CNF |
| 3074 | Mushroom, straw, canned, drained solids | Vegetables and Vegetable Products | 38.00 mcg | 10% | CNF |
| 3075 | Mushroom, oyster, raw | Vegetables and Vegetable Products | 38.00 mcg | 10% | CNF |
| 3076 | Fast foods, mexican, tostada with beans, beef and cheese | Fast Foods | 38.00 mcg | 10% | CNF |
| 3077 | Fast foods, breakfast, biscuit with egg and steak | Fast Foods | 38.00 mcg | 10% | CNF |
| 3078 | Grains, wheat, sprouted | Cereals, Grains and Pasta | 38.00 mcg | 10% | CNF |
| 3079 | Grains, wheat, hard white | Cereals, Grains and Pasta | 38.00 mcg | 10% | CNF |
| 3080 | Grains, wheat, hard red winter | Cereals, Grains and Pasta | 38.00 mcg | 10% | CNF |
| 3081 | Candied foods, ginger root, crystallized | Sweets | 38.00 mcg | 10% | CNF |
| 3082 | Candies, bars, Mr Goodbar | Sweets | 38.00 mcg | 10% | CNF |
| 3083 | Snacks, oriental mix, rice-based | Snacks | 38.00 mcg | 10% | CNF |
| 3084 | Cookie, oatmeal (with raisins), commercial, less than 5g fat/serving | Baked Products | 38.00 mcg | 10% | CNF |
| 3085 | Pancake, buttermilk, homemade | Baked Products | 38.00 mcg | 10% | CNF |
| 3086 | Pancake, plain, homemade | Baked Products | 38.00 mcg | 10% | CNF |
| 3087 | Cracker, wheat | Baked Products | 38.00 mcg | 10% | CNF |
| 3088 | Cake, white, homemade, without icing (frosting) | Baked Products | 38.00 mcg | 10% | CNF |
| 3089 | Cake, snack cake, cream-filled, sponge | Baked Products | 38.00 mcg | 10% | CNF |
| 3090 | Bread, pumpernickel, toasted | Baked Products | 38.00 mcg | 10% | CNF |
| 3091 | Nuts, European chestnuts (sweet), boiled and steamed | Nuts and Seeds | 38.00 mcg | 10% | CNF |
| 3092 | Lettuce, looseleaf | Vegetables and Vegetable Products | 38.00 mcg | 10% | CNF |
| 3093 | Corn, sweet, canned, brine pack, solids and liquid | Vegetables and Vegetable Products | 38.00 mcg | 10% | CNF |
| 3094 | Pomegranate, raw | Fruits and fruit juices | 38.00 mcg | 10% | CNF |
| 3095 | Flour, almond | Nut and Seed Products | 37.83 mcg | 9% | USDA_FF |
| 3096 | Carrots, mature, raw | Vegetables and Vegetable Products | 37.06 mcg | 9% | USDA_FF |
| 3097 | Fennel, bulb, raw | Vegetables and Vegetable Products | 37.02 mcg | 9% | USDA_FF |
| 3098 | Pancakes, plain, dry mix, complete, prepared | Baked Products | 37.00 mcg | 9% | USDA_SR |
| 3099 | Bread, stuffing, dry mix, prepared | Baked Products | 37.00 mcg | 9% | USDA_SR |
| 3100 | Beverages, malted drink mix, chocolate, powder | Beverages | 37.00 mcg | 9% | USDA_SR |
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