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 4401–4450 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4401 | Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow | Snacks | 21.00 mcg | 5% | USDA_SR |
| 4402 | Beef, ground, patties, frozen, cooked, broiled | Beef Products | 21.00 mcg | 5% | USDA_SR |
| 4403 | Mushrooms, maitake, raw | Vegetables and Vegetable Products | 21.00 mcg | 5% | USDA_SR |
| 4404 | Sweet potato, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 21.00 mcg | 5% | USDA_SR |
| 4405 | Squash, summer, scallop, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 21.00 mcg | 5% | USDA_SR |
| 4406 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 21.00 mcg | 5% | USDA_SR |
| 4407 | Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 21.00 mcg | 5% | USDA_SR |
| 4408 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mcg | 5% | USDA_SR |
| 4409 | Rutabagas, raw | Vegetables and Vegetable Products | 21.00 mcg | 5% | USDA_SR |
| 4410 | Mushrooms, shiitake, cooked, without salt | Vegetables and Vegetable Products | 21.00 mcg | 5% | USDA_SR |
| 4411 | Rice cake, cracker (include hain mini rice cakes) | Snacks | 21.00 mcg | 5% | USDA_SR |
| 4412 | Candies, carob, unsweetened | Sweets | 21.00 mcg | 5% | USDA_SR |
| 4413 | Snacks, tortilla chips, taco-flavor | Snacks | 21.00 mcg | 5% | USDA_SR |
| 4414 | Snacks, rice cakes, brown rice, buckwheat | Snacks | 21.00 mcg | 5% | USDA_SR |
| 4415 | Snacks, rice cracker brown rice, plain | Snacks | 21.00 mcg | 5% | USDA_SR |
| 4416 | Raspberries, raw | Fruits and Fruit Juices | 21.00 mcg | 5% | USDA_SR |
| 4417 | Tomato and vegetable juice, low sodium | Vegetables and Vegetable Products | 21.00 mcg | 5% | USDA_SR |
| 4418 | Snacks, granola bars, soft, uncoated, raisin | Snacks | 21.00 mcg | 5% | USDA_SR |
| 4419 | Pie, Dutch Apple, Commercially Prepared | Baked Products | 21.00 mcg | 5% | USDA_SR |
| 4420 | Orange juice, frozen concentrate, diluted, with added calcium and Vitamin D | Fruits and fruit juices | 21.00 mcg | 5% | CNF |
| 4421 | Babyfood, dinner, lamb with fruit | Babyfoods | 21.00 mcg | 5% | CNF |
| 4422 | Raspberry, frozen, unsweetened | Fruits and fruit juices | 21.00 mcg | 5% | CNF |
| 4423 | Vegetable juice cocktail, canned, low sodium | Vegetables and Vegetable Products | 21.00 mcg | 5% | CNF |
| 4424 | Snacks, brown rice chips | Snacks | 21.00 mcg | 5% | CNF |
| 4425 | Vitamin water, lemon/orange flavours, sweetened | Beverages | 21.00 mcg | 5% | CNF |
| 4426 | Ravioli, meat-filled, with tomato or meat sauce, canned | Mixed Dishes | 21.00 mcg | 5% | CNF |
| 4427 | Beans, pinto, canned, drained and rinsed | Legumes and Legume Products | 21.00 mcg | 5% | CNF |
| 4428 | Fast foods, entree, chicken, breaded and fried, breast, meat and skin with breading | Fast Foods | 21.00 mcg | 5% | CNF |
| 4429 | Salad, garden, with Italian dressing, homemade | Mixed Dishes | 21.00 mcg | 5% | CNF |
| 4430 | Granola bar, crunchy, fruit and/or nut | Baked Products | 21.00 mcg | 5% | CNF |
| 4431 | Squash, summer, scallop, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mcg | 5% | CNF |
| 4432 | Beans, lima (fordhook), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mcg | 5% | CNF |
| 4433 | Mushroom, Maitake, raw | Vegetables and Vegetable Products | 21.00 mcg | 5% | CNF |
| 4434 | Game meat, bison, chuck, shoulder clod, roast, lean, braised | Lamb, Veal and Game | 21.00 mcg | 5% | CNF |
| 4435 | Juice, tomato and vegetable, low sodium | Vegetables and Vegetable Products | 21.00 mcg | 5% | CNF |
| 4436 | Snacks, rice cakes, crackers (include mini rice cakes) | Baked Products | 21.00 mcg | 5% | CNF |
| 4437 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces and Gravies | 21.00 mcg | 5% | CNF |
| 4438 | Soybean, fermented products, Tempeh (tempe), cooked | Legumes and Legume Products | 21.00 mcg | 5% | CNF |
| 4439 | Chili con carne with beans, canned | Mixed Dishes | 21.00 mcg | 5% | CNF |
| 4440 | Snacks, rice cakes, brown rice, buckwheat, unsalted | Snacks | 21.00 mcg | 5% | CNF |
| 4441 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 21.00 mcg | 5% | CNF |
| 4442 | Candies, bars / chips, carob | Sweets | 21.00 mcg | 5% | CNF |
| 4443 | Snacks, tortilla chips, taco | Snacks | 21.00 mcg | 5% | CNF |
| 4444 | Snacks, rice cakes, brown rice, buckwheat | Snacks | 21.00 mcg | 5% | CNF |
| 4445 | Snacks, rice cakes, brown rice, plain | Snacks | 21.00 mcg | 5% | CNF |
| 4446 | Pie, pumpkin, homemade | Baked Products | 21.00 mcg | 5% | CNF |
| 4447 | Pie, banana cream, prepared from mix, no-bake type | Baked Products | 21.00 mcg | 5% | CNF |
| 4448 | Veal, kidney, braised | Lamb, Veal and Game | 21.00 mcg | 5% | CNF |
| 4449 | Veal, kidney, raw | Lamb, Veal and Game | 21.00 mcg | 5% | CNF |
| 4450 | Lamb, cubed for stew or kabob, lean braised | Lamb, Veal and Game | 21.00 mcg | 5% | CNF |
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