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 3451–3500 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3451 | Chicken, broiler, meat, skin, giblets and neck, batter dipped, fried | Poultry Products | 32.00 mcg | 8% | CNF |
| 3452 | Cheese, feta | Dairy and Egg Products | 32.00 mcg | 8% | CNF |
| 3453 | Peppers, banana or Hungarian wax, seeded, raw | Vegetables and Vegetable Products | 31.82 mcg | 8% | USDA_FF |
| 3454 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 31.00 mcg | 8% | USDA_FF |
| 3455 | Cereals ready-to-eat, QUAKER, Natural Granola Apple Cranberry Almond | Breakfast Cereals | 31.00 mcg | 8% | USDA_SR |
| 3456 | Babyfood, vegetables, beets, strained | Baby Foods | 31.00 mcg | 8% | USDA_SR |
| 3457 | Cake, white, prepared from recipe with coconut frosting | Baked Products | 31.00 mcg | 8% | USDA_SR |
| 3458 | Goose, domesticated, meat only, raw | Poultry Products | 31.00 mcg | 8% | USDA_SR |
| 3459 | Infant formula, MEAD JOHNSON, Enfamil Premature High Protein 24 Calories, ready to feed, with ARA and DHA | Baby Foods | 31.00 mcg | 8% | USDA_SR |
| 3460 | Beef macaroni with tomato sauce, frozen entree, reduced fat | Meals, Entrees, and Side Dishes | 31.00 mcg | 8% | USDA_SR |
| 3461 | Wheat flour, white (industrial), 15% protein, bleached, unenriched | Cereal Grains and Pasta | 31.00 mcg | 8% | USDA_SR |
| 3462 | Wheat flour, white (industrial), 13% protein, bleached, unenriched | Cereal Grains and Pasta | 31.00 mcg | 8% | USDA_SR |
| 3463 | Wheat flour, white (industrial), 10% protein, bleached, unenriched | Cereal Grains and Pasta | 31.00 mcg | 8% | USDA_SR |
| 3464 | Wheat flour, white (industrial), 9% protein, bleached, unenriched | Cereal Grains and Pasta | 31.00 mcg | 8% | USDA_SR |
| 3465 | Mollusks, oyster, eastern, cooked, breaded and fried | Finfish and Shellfish Products | 31.00 mcg | 8% | USDA_SR |
| 3466 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour | Baked Products | 31.00 mcg | 8% | USDA_SR |
| 3467 | Gravy, unspecified type, dry | Soups, Sauces, and Gravies | 31.00 mcg | 8% | USDA_SR |
| 3468 | Gravy, brown, dry | Soups, Sauces, and Gravies | 31.00 mcg | 8% | USDA_SR |
| 3469 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 24 calories, ready-to-feed | Baby Foods | 31.00 mcg | 8% | USDA_SR |
| 3470 | Sauce, hot chile, sriracha, TUONG OT SRIRACHA | Soups, Sauces, and Gravies | 31.00 mcg | 8% | USDA_SR |
| 3471 | Gravy, pork, dry, powder | Soups, Sauces, and Gravies | 31.00 mcg | 8% | USDA_SR |
| 3472 | Gravy, onion, dry, mix | Soups, Sauces, and Gravies | 31.00 mcg | 8% | USDA_SR |
| 3473 | Gravy, mushroom, dry, powder | Soups, Sauces, and Gravies | 31.00 mcg | 8% | USDA_SR |
| 3474 | Chicken, broilers or fryers, meat and skin and giblets and neck, cooked, fried, flour | Poultry Products | 31.00 mcg | 8% | USDA_SR |
| 3475 | Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise | Fast Foods | 31.00 mcg | 8% | USDA_SR |
| 3476 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 31.00 mcg | 8% | USDA_SR |
| 3477 | Seeds, sesame flour, high-fat | Nut and Seed Products | 31.00 mcg | 8% | USDA_SR |
| 3478 | Nuts, walnuts, black, dried | Nut and Seed Products | 31.00 mcg | 8% | USDA_SR |
| 3479 | Peas, green (includes baby and lesuer types), canned, drained solids, unprepared | Vegetables and Vegetable Products | 31.00 mcg | 8% | USDA_SR |
| 3480 | Babyfood, GERBER, Banana with orange medley | Baby Foods | 31.00 mcg | 8% | USDA_SR |
| 3481 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mcg | 8% | USDA_SR |
| 3482 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 31.00 mcg | 8% | USDA_SR |
| 3483 | Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mcg | 8% | USDA_SR |
| 3484 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mcg | 8% | USDA_SR |
| 3485 | Mangosteen, canned, syrup pack | Fruits and Fruit Juices | 31.00 mcg | 8% | USDA_SR |
| 3486 | Wheat flour, white (industrial), 11.5% protein, bleached, unenriched | Cereal Grains and Pasta | 31.00 mcg | 8% | USDA_SR |
| 3487 | Snacks, pork skins, barbecue-flavor | Snacks | 31.00 mcg | 8% | USDA_SR |
| 3488 | Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 31.00 mcg | 8% | USDA_SR |
| 3489 | Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 31.00 mcg | 8% | USDA_SR |
| 3490 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 31.00 mcg | 8% | USDA_SR |
| 3491 | Kiwifruit, ZESPRI SunGold, raw | Fruits and Fruit Juices | 31.00 mcg | 8% | USDA_SR |
| 3492 | Snacks, popcorn, air-popped | Snacks | 31.00 mcg | 8% | USDA_SR |
| 3493 | CRACKER BARREL, macaroni n' cheese plate, from kid's menu | Restaurant Foods | 31.00 mcg | 8% | USDA_SR |
| 3494 | Andrea's, Gluten Free Soft Dinner Roll | Baked Products | 31.00 mcg | 8% | USDA_SR |
| 3495 | Club sandwich with grilled chicken, bacon, tomato, cheese, lettuce and mayonnaise | Mixed Dishes | 31.00 mcg | 8% | CNF |
| 3496 | Egg Benedict | Dairy and Egg Products | 31.00 mcg | 8% | CNF |
| 3497 | Cake, carrot, homemade, with cream cheese icing | Baked Products | 31.00 mcg | 8% | CNF |
| 3498 | Spaghetti, without meat, canned | Mixed Dishes | 31.00 mcg | 8% | CNF |
| 3499 | Goose, wild (Canada goose), native, meat only, raw | Poultry Products | 31.00 mcg | 8% | CNF |
| 3500 | Mangosteen, canned, syrup pack | Fruits and fruit juices | 31.00 mcg | 8% | CNF |
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