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 4251–4300 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4251 | Beans, kidney, dark red, canned, solids and liquid | Legumes and Legume Products | 23.00 mcg | 6% | CNF |
| 4252 | Nuts, coconut cream (liquid from grated meat), raw | Nuts and Seeds | 23.00 mcg | 6% | CNF |
| 4253 | Potato, french-fried, frozen, all types, salt added in processing, home-prepared, heated in oven | Vegetables and Vegetable Products | 23.00 mcg | 6% | CNF |
| 4254 | Potato puff, frozen, prepared | Vegetables and Vegetable Products | 23.00 mcg | 6% | CNF |
| 4255 | Tomato, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 23.00 mcg | 6% | CNF |
| 4256 | Beans, snap, yellow, frozen, boiled, with salt | Vegetables and Vegetable Products | 23.00 mcg | 6% | CNF |
| 4257 | Beans, snap (Italian, green or yellow), frozen, boiled, with salt | Vegetables and Vegetable Products | 23.00 mcg | 6% | CNF |
| 4258 | Pepper, hot chili, red or green, raw | Vegetables and Vegetable Products | 23.00 mcg | 6% | CNF |
| 4259 | Yam, raw | Vegetables and Vegetable Products | 23.00 mcg | 6% | CNF |
| 4260 | Squash, summer, crookneck, boiled, drained | Vegetables and Vegetable Products | 23.00 mcg | 6% | CNF |
| 4261 | Drumstick (horseradish-tree), leaves, boiled, drained | Vegetables and Vegetable Products | 23.00 mcg | 6% | CNF |
| 4262 | Corn, sweet, yellow, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 23.00 mcg | 6% | CNF |
| 4263 | Chicory roots (cichorium intybus), raw | Vegetables and Vegetable Products | 23.00 mcg | 6% | CNF |
| 4264 | Burdock root, raw | Vegetables and Vegetable Products | 23.00 mcg | 6% | CNF |
| 4265 | Beans, snap (Italian, green or yellow), frozen, boiled, drained | Vegetables and Vegetable Products | 23.00 mcg | 6% | CNF |
| 4266 | Feijoa, raw | Fruits and fruit juices | 23.00 mcg | 6% | CNF |
| 4267 | Cereal, hot, cream of wheat, instant: original, dry | Breakfast cereals | 23.00 mcg | 6% | CNF |
| 4268 | Cereal, ready to eat, Harvest Crunch: Raisins and almonds, Quaker | Breakfast cereals | 23.00 mcg | 6% | CNF |
| 4269 | Chicken, roasting, meat, skin, giblets and neck, roasted | Poultry Products | 23.00 mcg | 6% | CNF |
| 4270 | Peppers, bell, green, raw | Vegetables and Vegetable Products | 22.21 mcg | 6% | USDA_FF |
| 4271 | Doughnuts, yeast-leavened, glazed, unenriched (includes honey buns) | Baked Products | 22.00 mcg | 6% | USDA_SR |
| 4272 | Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) | Baked Products | 22.00 mcg | 6% | USDA_SR |
| 4273 | Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 22.00 mcg | 6% | USDA_SR |
| 4274 | Cake, yellow, commercially prepared, with chocolate frosting, in-store bakery | Baked Products | 22.00 mcg | 6% | USDA_SR |
| 4275 | Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 22.00 mcg | 6% | USDA_SR |
| 4276 | Tofu, hard, prepared with nigari | Legumes and Legume Products | 22.00 mcg | 6% | USDA_SR |
| 4277 | Beverages, OCEAN SPRAY, Cran Cherry | Beverages | 22.00 mcg | 6% | USDA_SR |
| 4278 | Sauce, peanut, made from peanut butter, water, soy sauce | Soups, Sauces, and Gravies | 22.00 mcg | 6% | USDA_SR |
| 4279 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry | Breakfast Cereals | 22.00 mcg | 6% | USDA_SR |
| 4280 | Fast foods, hamburger; single, regular patty; double decker bun with condiments and special sauce | Fast Foods | 22.00 mcg | 6% | USDA_SR |
| 4281 | Rice crackers | Snacks | 22.00 mcg | 6% | USDA_SR |
| 4282 | Tortilla chips, yellow, plain, salted | Snacks | 22.00 mcg | 6% | USDA_SR |
| 4283 | Veal, variety meats and by-products, thymus, raw | Lamb, Veal, and Game Products | 22.00 mcg | 6% | USDA_SR |
| 4284 | Lamb, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 22.00 mcg | 6% | USDA_SR |
| 4285 | Lamb, leg, shank half, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 22.00 mcg | 6% | USDA_SR |
| 4286 | Lamb, foreshank, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 22.00 mcg | 6% | USDA_SR |
| 4287 | Soup, minestrone, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 22.00 mcg | 6% | USDA_SR |
| 4288 | Babyfood, cereal, oatmeal, with applesauce and bananas, junior, fortified | Baby Foods | 22.00 mcg | 6% | USDA_SR |
| 4289 | Babyfood, cereal, oatmeal, with applesauce and bananas, strained | Baby Foods | 22.00 mcg | 6% | USDA_SR |
| 4290 | Kefir, lowfat, strawberry, LIFEWAY | Dairy and Egg Products | 22.00 mcg | 6% | USDA_SR |
| 4291 | Sauce, hot chile, sriracha | Soups, Sauces, and Gravies | 22.00 mcg | 6% | USDA_SR |
| 4292 | Babyfood, fruit, banana and strawberry, junior | Baby Foods | 22.00 mcg | 6% | USDA_SR |
| 4293 | Fast foods, hamburger, large, single patty, with condiments | Fast Foods | 22.00 mcg | 6% | USDA_SR |
| 4294 | Amaranth grain, cooked | Cereal Grains and Pasta | 22.00 mcg | 6% | USDA_SR |
| 4295 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 22.00 mcg | 6% | USDA_SR |
| 4296 | Nuts, brazilnuts, dried, unblanched | Nut and Seed Products | 22.00 mcg | 6% | USDA_SR |
| 4297 | Sweet potato, frozen, cooked, baked, with salt | Vegetables and Vegetable Products | 22.00 mcg | 6% | USDA_SR |
| 4298 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 22.00 mcg | 6% | USDA_SR |
| 4299 | Candies, coconut bar, not chocolate covered | Sweets | 22.00 mcg | 6% | USDA_SR |
| 4300 | Nuts, pecans | Nut and Seed Products | 22.00 mcg | 6% | USDA_SR |
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