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 4151–4200 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4151 | Mollusks, oyster, eastern (blue point), farmed, baked or broiled | Finfish and Shellfish Products | 24.00 mcg | 6% | CNF |
| 4152 | Mollusks, octopus, common, boiled or steamed | Finfish and Shellfish Products | 24.00 mcg | 6% | CNF |
| 4153 | Mollusks, cuttlefish, mixed spsecies, boiled or steamed | Finfish and Shellfish Products | 24.00 mcg | 6% | CNF |
| 4154 | Fish, sardine, pacific, canned in tomato sauce, drained with bones | Finfish and Shellfish Products | 24.00 mcg | 6% | CNF |
| 4155 | Fish, fish sticks, frozen, prepared | Finfish and Shellfish Products | 24.00 mcg | 6% | CNF |
| 4156 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 24.00 mcg | 6% | CNF |
| 4157 | Squash, winter, butternut, frozen, unprepared | Vegetables and Vegetable Products | 24.00 mcg | 6% | CNF |
| 4158 | Leeks (bulb and lower-leaf portion), boiled, drained | Vegetables and Vegetable Products | 24.00 mcg | 6% | CNF |
| 4159 | Squash, winter, all varieties, raw | Vegetables and Vegetable Products | 24.00 mcg | 6% | CNF |
| 4160 | Eppaw, raw | Vegetables and Vegetable Products | 24.00 mcg | 6% | CNF |
| 4161 | Squash, summer, zucchini, raw | Vegetables and Vegetable Products | 24.00 mcg | 6% | CNF |
| 4162 | Sauerkraut, canned, solids and liquid | Vegetables and Vegetable Products | 24.00 mcg | 6% | CNF |
| 4163 | Peas, green, canned, solids and liquid | Vegetables and Vegetable Products | 24.00 mcg | 6% | CNF |
| 4164 | Cabbage, red, boiled, drained | Vegetables and Vegetable Products | 24.00 mcg | 6% | CNF |
| 4165 | Strawberry, raw | Fruits and fruit juices | 24.00 mcg | 6% | CNF |
| 4166 | Orange juice, canned | Fruits and fruit juices | 24.00 mcg | 6% | CNF |
| 4167 | Jackfruit, raw | Fruits and fruit juices | 24.00 mcg | 6% | CNF |
| 4168 | Soup, tomato, dehydrated | Soups, Sauces and Gravies | 24.00 mcg | 6% | CNF |
| 4169 | Spices, pumpkin pie spice | Spices and Herbs | 24.00 mcg | 6% | CNF |
| 4170 | Chop suey, with meat, canned | Mixed Dishes | 24.00 mcg | 6% | CNF |
| 4171 | Flour, wheat, all-purpose, unenriched, unbleached | Cereal Grains and Pasta | 23.00 mcg | 6% | USDA_FF |
| 4172 | Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 23.00 mcg | 6% | USDA_SR |
| 4173 | Hyacinth beans, mature seeds, raw | Legumes and Legume Products | 23.00 mcg | 6% | USDA_SR |
| 4174 | Chili with beans, canned | Legumes and Legume Products | 23.00 mcg | 6% | USDA_SR |
| 4175 | Beans, kidney, red, mature seeds, canned, solids and liquids | Legumes and Legume Products | 23.00 mcg | 6% | USDA_SR |
| 4176 | Pie, mince, prepared from recipe | Baked Products | 23.00 mcg | 6% | USDA_SR |
| 4177 | Sausage, turkey, reduced fat, brown and serve, cooked | Sausages and Luncheon Meats | 23.00 mcg | 6% | USDA_SR |
| 4178 | Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 23.00 mcg | 6% | USDA_SR |
| 4179 | Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 23.00 mcg | 6% | USDA_SR |
| 4180 | Lamb, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 23.00 mcg | 6% | USDA_SR |
| 4181 | Lamb, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 23.00 mcg | 6% | USDA_SR |
| 4182 | Lamb, composite of trimmed retail cuts, separable lean only, trimmed to 1/4" fat, choice, cooked | Lamb, Veal, and Game Products | 23.00 mcg | 6% | USDA_SR |
| 4183 | Lamb, composite of trimmed retail cuts, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 23.00 mcg | 6% | USDA_SR |
| 4184 | Cherimoya, raw | Fruits and Fruit Juices | 23.00 mcg | 6% | USDA_SR |
| 4185 | Chicken, roasting, meat and skin and giblets and neck, cooked, roasted | Poultry Products | 23.00 mcg | 6% | USDA_SR |
| 4186 | Babyfood, vegetable, butternut squash and corn | Baby Foods | 23.00 mcg | 6% | USDA_SR |
| 4187 | Snacks, shrimp cracker | Snacks | 23.00 mcg | 6% | USDA_SR |
| 4188 | Sauce, hoisin, ready-to-serve | Soups, Sauces, and Gravies | 23.00 mcg | 6% | USDA_SR |
| 4189 | Pie, blueberry, prepared from recipe | Baked Products | 23.00 mcg | 6% | USDA_SR |
| 4190 | Cookies, marshmallow, chocolate-coated (includes marshmallow pies) | Baked Products | 23.00 mcg | 6% | USDA_SR |
| 4191 | Lamb, leg, shank half, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 23.00 mcg | 6% | USDA_SR |
| 4192 | Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, broiled | Lamb, Veal, and Game Products | 23.00 mcg | 6% | USDA_SR |
| 4193 | Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, raw | Lamb, Veal, and Game Products | 23.00 mcg | 6% | USDA_SR |
| 4194 | Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 23.00 mcg | 6% | USDA_SR |
| 4195 | Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 23.00 mcg | 6% | USDA_SR |
| 4196 | Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 23.00 mcg | 6% | USDA_SR |
| 4197 | Capers, canned | Spices and Herbs | 23.00 mcg | 6% | USDA_SR |
| 4198 | Nuts, coconut cream, raw (liquid expressed from grated meat) | Nut and Seed Products | 23.00 mcg | 6% | USDA_SR |
| 4199 | Peppers, hot chili, green, raw | Vegetables and Vegetable Products | 23.00 mcg | 6% | USDA_SR |
| 4200 | Barley, pearled, raw | Cereal Grains and Pasta | 23.00 mcg | 6% | USDA_SR |
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