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 3251–3300 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3251 | Fast foods, mexican, enchilada with cheese and beef | Fast Foods | 35.00 mcg | 9% | CNF |
| 3252 | Fast foods, breakfast, croissant with egg, cheese and bacon | Fast Foods | 35.00 mcg | 9% | CNF |
| 3253 | Cracker, matzo, whole-wheat | Baked Products | 35.00 mcg | 9% | CNF |
| 3254 | Cookie, oatmeal (with or without raisins), refrigerated dough | Baked Products | 35.00 mcg | 9% | CNF |
| 3255 | Cookie, fig bar | Baked Products | 35.00 mcg | 9% | CNF |
| 3256 | Cookie, brownie, regular, dry mix, unprepared | Baked Products | 35.00 mcg | 9% | CNF |
| 3257 | Cake, angel food, commercial | Baked Products | 35.00 mcg | 9% | CNF |
| 3258 | Bread, pita, whole-wheat | Baked Products | 35.00 mcg | 9% | CNF |
| 3259 | Lamb, Canadian, ground, cooked | Lamb, Veal and Game | 35.00 mcg | 9% | CNF |
| 3260 | Lamb, Canadian, ground, raw | Lamb, Veal and Game | 35.00 mcg | 9% | CNF |
| 3261 | Fish, salmon, chinook (spring), baked or broiled | Finfish and Shellfish Products | 35.00 mcg | 9% | CNF |
| 3262 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 35.00 mcg | 9% | CNF |
| 3263 | Potato, french-fried, frozen, unprepared | Vegetables and Vegetable Products | 35.00 mcg | 9% | CNF |
| 3264 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained | Vegetables and Vegetable Products | 35.00 mcg | 9% | CNF |
| 3265 | Winged beans (goa bean), green, boiled, drained | Vegetables and Vegetable Products | 35.00 mcg | 9% | CNF |
| 3266 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained | Vegetables and Vegetable Products | 35.00 mcg | 9% | CNF |
| 3267 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 35.00 mcg | 9% | CNF |
| 3268 | Peas, edible-podded (snow peas), frozen, boiled, drained | Vegetables and Vegetable Products | 35.00 mcg | 9% | CNF |
| 3269 | Avocado, raw, florida | Fruits and fruit juices | 35.00 mcg | 9% | CNF |
| 3270 | Mushrooms, white button | Vegetables and Vegetable Products | 34.76 mcg | 9% | USDA_FF |
| 3271 | Mushrooms, white button | Vegetables and Vegetable Products | 34.76 mcg | 9% | USDA_FF |
| 3272 | Flour, oat, whole grain | Cereal Grains and Pasta | 34.69 mcg | 9% | USDA_FF |
| 3273 | Cookies, oatmeal, soft, with raisins | Baked Products | 34.00 mcg | 8% | USDA_FF |
| 3274 | Fish, salmon, Atlantic, farmed, cooked, dry heat | Finfish and Shellfish Products | 34.00 mcg | 8% | USDA_SR |
| 3275 | Fast foods, biscuit, with egg and ham | Fast Foods | 34.00 mcg | 8% | USDA_SR |
| 3276 | Bread, raisin, unenriched | Baked Products | 34.00 mcg | 8% | USDA_SR |
| 3277 | Pie crust, cookie-type, prepared from recipe, graham cracker, chilled | Baked Products | 34.00 mcg | 8% | USDA_SR |
| 3278 | Cookies, oatmeal, commercially prepared, soft-type | Baked Products | 34.00 mcg | 8% | USDA_SR |
| 3279 | Cake, yellow, prepared from recipe without frosting | Baked Products | 34.00 mcg | 8% | USDA_SR |
| 3280 | Ice cream sandwich | Dairy and Egg Products | 34.00 mcg | 8% | USDA_SR |
| 3281 | Fast foods, biscuit, with ham | Fast Foods | 34.00 mcg | 8% | USDA_SR |
| 3282 | Fish, croaker, Atlantic, cooked, breaded and fried | Finfish and Shellfish Products | 34.00 mcg | 8% | USDA_SR |
| 3283 | Boysenberries, canned, heavy syrup | Fruits and Fruit Juices | 34.00 mcg | 8% | USDA_SR |
| 3284 | Blackberries, frozen, unsweetened | Fruits and Fruit Juices | 34.00 mcg | 8% | USDA_SR |
| 3285 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry | Breakfast Cereals | 34.00 mcg | 8% | USDA_SR |
| 3286 | Gravy, instant beef, dry | Soups, Sauces, and Gravies | 34.00 mcg | 8% | USDA_SR |
| 3287 | Pizza, meat and vegetable topping, regular crust, frozen, cooked | Fast Foods | 34.00 mcg | 8% | USDA_SR |
| 3288 | Nuts, pine nuts, dried | Nut and Seed Products | 34.00 mcg | 8% | USDA_SR |
| 3289 | Shallots, raw | Vegetables and Vegetable Products | 34.00 mcg | 8% | USDA_SR |
| 3290 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 34.00 mcg | 8% | USDA_SR |
| 3291 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 34.00 mcg | 8% | USDA_SR |
| 3292 | Restaurant, family style, macaroni & cheese, from kids' menu | Restaurant Foods | 34.00 mcg | 8% | USDA_SR |
| 3293 | Corn with red and green peppers, canned, solids and liquids | Vegetables and Vegetable Products | 34.00 mcg | 8% | USDA_SR |
| 3294 | Rye flour, medium | Cereal Grains and Pasta | 34.00 mcg | 8% | USDA_SR |
| 3295 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 34.00 mcg | 8% | USDA_SR |
| 3296 | Lima beans, immature seeds, raw | Vegetables and Vegetable Products | 34.00 mcg | 8% | USDA_SR |
| 3297 | Cornmeal, yellow (Navajo) | American Indian/Alaska Native Foods | 34.00 mcg | 8% | USDA_SR |
| 3298 | Candies, honey-combed, with peanut butter | Sweets | 34.00 mcg | 8% | USDA_SR |
| 3299 | Babyfood, cereal, mixed grain, with milk powder, dry | Babyfoods | 34.00 mcg | 8% | CNF |
| 3300 | Dessert, frozen, ice cream sandwich | Sweets | 34.00 mcg | 8% | CNF |
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