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 4351–4400 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4351 | Eggplant (aubergine, brinjal), raw | Vegetables and Vegetable Products | 22.00 mcg | 6% | CNF |
| 4352 | Cardoon, boiled, drained | Vegetables and Vegetable Products | 22.00 mcg | 6% | CNF |
| 4353 | Plantain, raw | Fruits and fruit juices | 22.00 mcg | 6% | CNF |
| 4354 | Soup, cream, chicken, dehydrated | Soups, Sauces and Gravies | 22.00 mcg | 6% | CNF |
| 4355 | Soup, chicken noodle, canned, condensed | Soups, Sauces and Gravies | 22.00 mcg | 6% | CNF |
| 4356 | Cheese, cheddar | Dairy and Egg Products | 21.00 mcg | 5% | USDA_FF |
| 4357 | Pie, banana cream, prepared from mix, no-bake type | Baked Products | 21.00 mcg | 5% | USDA_SR |
| 4358 | Duck, wild, meat and skin, raw | Poultry Products | 21.00 mcg | 5% | USDA_SR |
| 4359 | Game meat, bison, chuck, shoulder clod, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 21.00 mcg | 5% | USDA_SR |
| 4360 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, choice, roasted | Lamb, Veal, and Game Products | 21.00 mcg | 5% | USDA_SR |
| 4361 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 21.00 mcg | 5% | USDA_SR |
| 4362 | Lamb, leg, shank half, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 21.00 mcg | 5% | USDA_SR |
| 4363 | Veal, variety meats and by-products, kidneys, cooked, braised | Lamb, Veal, and Game Products | 21.00 mcg | 5% | USDA_SR |
| 4364 | Veal, variety meats and by-products, kidneys, raw | Lamb, Veal, and Game Products | 21.00 mcg | 5% | USDA_SR |
| 4365 | Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 21.00 mcg | 5% | USDA_SR |
| 4366 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 21.00 mcg | 5% | USDA_SR |
| 4367 | Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 21.00 mcg | 5% | USDA_SR |
| 4368 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 21.00 mcg | 5% | USDA_SR |
| 4369 | Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 21.00 mcg | 5% | USDA_SR |
| 4370 | Beans, pinto, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 21.00 mcg | 5% | USDA_SR |
| 4371 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, liquid concentrate, with ARA and DHA | Baby Foods | 21.00 mcg | 5% | USDA_SR |
| 4372 | Ravioli, meat-filled, with tomato sauce or meat sauce, canned | Meals, Entrees, and Side Dishes | 21.00 mcg | 5% | USDA_SR |
| 4373 | Snacks, brown rice chips | Snacks | 21.00 mcg | 5% | USDA_SR |
| 4374 | Pie, pumpkin, prepared from recipe | Baked Products | 21.00 mcg | 5% | USDA_SR |
| 4375 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 21.00 mcg | 5% | USDA_SR |
| 4376 | Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, braised | Lamb, Veal, and Game Products | 21.00 mcg | 5% | USDA_SR |
| 4377 | Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 21.00 mcg | 5% | USDA_SR |
| 4378 | Lamb, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 21.00 mcg | 5% | USDA_SR |
| 4379 | Lamb, rib, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 21.00 mcg | 5% | USDA_SR |
| 4380 | Tempeh, cooked | Legumes and Legume Products | 21.00 mcg | 5% | USDA_SR |
| 4381 | Chili con carne with beans, canned entree | Meals, Entrees, and Side Dishes | 21.00 mcg | 5% | USDA_SR |
| 4382 | Dip, FRITO'S, bean, original flavor | Soups, Sauces, and Gravies | 21.00 mcg | 5% | USDA_SR |
| 4383 | Dip, bean, original flavor | Soups, Sauces, and Gravies | 21.00 mcg | 5% | USDA_SR |
| 4384 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces, and Gravies | 21.00 mcg | 5% | USDA_SR |
| 4385 | Babyfood, fruit, peaches, junior | Baby Foods | 21.00 mcg | 5% | USDA_SR |
| 4386 | Babyfood, fruit, peaches, strained | Baby Foods | 21.00 mcg | 5% | USDA_SR |
| 4387 | Cheese, gouda | Dairy and Egg Products | 21.00 mcg | 5% | USDA_SR |
| 4388 | Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, liquid concentrate | Baby Foods | 21.00 mcg | 5% | USDA_SR |
| 4389 | Fast Foods, Fried Chicken, Drumstick, meat and skin with breading | Fast Foods | 21.00 mcg | 5% | USDA_SR |
| 4390 | Fast Foods, Fried Chicken, Breast, meat and skin and breading | Fast Foods | 21.00 mcg | 5% | USDA_SR |
| 4391 | Squash, summer, scallop, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mcg | 5% | USDA_SR |
| 4392 | Vegetable juice cocktail, low sodium, canned | Vegetables and Vegetable Products | 21.00 mcg | 5% | USDA_SR |
| 4393 | Poi | Vegetables and Vegetable Products | 21.00 mcg | 5% | USDA_SR |
| 4394 | Onions, frozen, whole, unprepared | Vegetables and Vegetable Products | 21.00 mcg | 5% | USDA_SR |
| 4395 | McDONALD'S, FILET-O-FISH | Fast Foods | 21.00 mcg | 5% | USDA_SR |
| 4396 | Snacks, rice cakes, brown rice, buckwheat, unsalted | Snacks | 21.00 mcg | 5% | USDA_SR |
| 4397 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 21.00 mcg | 5% | USDA_SR |
| 4398 | Mushrooms, shiitake, cooked, with salt | Vegetables and Vegetable Products | 21.00 mcg | 5% | USDA_SR |
| 4399 | Vegetable juice cocktail, canned | Vegetables and Vegetable Products | 21.00 mcg | 5% | USDA_SR |
| 4400 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 21.00 mcg | 5% | USDA_SR |
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