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 4701–4750 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4701 | Onion, raw | Vegetables and Vegetable Products | 19.00 mcg | 5% | CNF |
| 4702 | Carrot, raw | Vegetables and Vegetable Products | 19.00 mcg | 5% | CNF |
| 4703 | Winged beans (goa bean) tuber, raw | Vegetables and Vegetable Products | 19.00 mcg | 5% | CNF |
| 4704 | Vegetables, mixed, frozen, boiled, drained | Vegetables and Vegetable Products | 19.00 mcg | 5% | CNF |
| 4705 | Taro, cooked | Vegetables and Vegetable Products | 19.00 mcg | 5% | CNF |
| 4706 | Squash, summer, crookneck, raw | Vegetables and Vegetable Products | 19.00 mcg | 5% | CNF |
| 4707 | Jew's ear (cloud or wood ear, pepeao), raw | Vegetables and Vegetable Products | 19.00 mcg | 5% | CNF |
| 4708 | Orange juice, frozen concentrate, diluted | Fruits and fruit juices | 19.00 mcg | 5% | CNF |
| 4709 | Date, domestic, natural and dry | Fruits and fruit juices | 19.00 mcg | 5% | CNF |
| 4710 | Orange juice, chilled, includes from concentrate | Fruits and fruit juices | 19.00 mcg | 5% | CNF |
| 4711 | Melon, honeydew, raw | Fruits and fruit juices | 19.00 mcg | 5% | CNF |
| 4712 | Cereal, hot, oats, instant: maple and brown sugar, prepared, Quaker | Breakfast cereals | 19.00 mcg | 5% | CNF |
| 4713 | Cereal, ready to eat, Shredded Wheat, Barbara's Bakery | Breakfast cereals | 19.00 mcg | 5% | CNF |
| 4714 | Cereal, ready to eat, corn flakes, Barbara's Bakery | Breakfast cereals | 19.00 mcg | 5% | CNF |
| 4715 | Soup, cream, asparagus, canned, condensed | Soups, Sauces and Gravies | 19.00 mcg | 5% | CNF |
| 4716 | Chicken, broiler, thigh, meat and skin, batter dipped, fried | Poultry Products | 19.00 mcg | 5% | CNF |
| 4717 | Tomato juice, with added ingredients, from concentrate, shelf stable | Vegetables and Vegetable Products | 18.93 mcg | 5% | USDA_FF |
| 4718 | Veal, leg (top round), separable lean only, cooked, braised | Lamb, Veal, and Game Products | 18.00 mcg | 4% | USDA_SR |
| 4719 | Vitasoy USA, Vitasoy Organic Creamy Original Soymilk | Legumes and Legume Products | 18.00 mcg | 4% | USDA_SR |
| 4720 | Mollusks, oyster, eastern, farmed, raw | Finfish and Shellfish Products | 18.00 mcg | 4% | USDA_SR |
| 4721 | Pie, fried pies, lemon | Baked Products | 18.00 mcg | 4% | USDA_SR |
| 4722 | Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor | Snacks | 18.00 mcg | 4% | USDA_SR |
| 4723 | Bologna, pork and turkey, lite | Sausages and Luncheon Meats | 18.00 mcg | 4% | USDA_SR |
| 4724 | Game meat , bison, top sirloin, separable lean only, 1" steak, cooked, broiled | Lamb, Veal, and Game Products | 18.00 mcg | 4% | USDA_SR |
| 4725 | Lamb, ground, raw | Lamb, Veal, and Game Products | 18.00 mcg | 4% | USDA_SR |
| 4726 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 18.00 mcg | 4% | USDA_SR |
| 4727 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 18.00 mcg | 4% | USDA_SR |
| 4728 | Soy sauce made from soy (tamari) | Legumes and Legume Products | 18.00 mcg | 4% | USDA_SR |
| 4729 | Game meat, beefalo, composite of cuts, cooked, roasted | Lamb, Veal, and Game Products | 18.00 mcg | 4% | USDA_SR |
| 4730 | Veal, shoulder, arm, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 18.00 mcg | 4% | USDA_SR |
| 4731 | Veal, leg (top round), separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 18.00 mcg | 4% | USDA_SR |
| 4732 | Chicken, broilers or fryers, wing, meat and skin, cooked, fried, batter | Poultry Products | 18.00 mcg | 4% | USDA_SR |
| 4733 | Chicken, broilers or fryers, leg, meat and skin, cooked, fried, batter | Poultry Products | 18.00 mcg | 4% | USDA_SR |
| 4734 | Cheese product, pasteurized process, American, reduced fat, fortified with vitamin D | Dairy and Egg Products | 18.00 mcg | 4% | USDA_SR |
| 4735 | Cheese, low-sodium, cheddar or colby | Dairy and Egg Products | 18.00 mcg | 4% | USDA_SR |
| 4736 | Cheese, colby | Dairy and Egg Products | 18.00 mcg | 4% | USDA_SR |
| 4737 | Cheese, cheshire | Dairy and Egg Products | 18.00 mcg | 4% | USDA_SR |
| 4738 | Cheese, caraway | Dairy and Egg Products | 18.00 mcg | 4% | USDA_SR |
| 4739 | Rice bowl with chicken, frozen entree, prepared (includes fried, teriyaki, and sweet and sour varieties) | Meals, Entrees, and Side Dishes | 18.00 mcg | 4% | USDA_SR |
| 4740 | Pie, fried pies, cherry | Baked Products | 18.00 mcg | 4% | USDA_SR |
| 4741 | Snacks, granola bars, soft, almond, confectioners coating | Snacks | 18.00 mcg | 4% | USDA_SR |
| 4742 | Snacks, popcorn, microwave, 94% fat free | Snacks | 18.00 mcg | 4% | USDA_SR |
| 4743 | Pie, fried pies, fruit | Baked Products | 18.00 mcg | 4% | USDA_SR |
| 4744 | Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated | Baked Products | 18.00 mcg | 4% | USDA_SR |
| 4745 | Cake, cheesecake, commercially prepared | Baked Products | 18.00 mcg | 4% | USDA_SR |
| 4746 | Game meat, bison, ribeye, separable lean only, 1" steak, cooked, broiled | Lamb, Veal, and Game Products | 18.00 mcg | 4% | USDA_SR |
| 4747 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 18.00 mcg | 4% | USDA_SR |
| 4748 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 18.00 mcg | 4% | USDA_SR |
| 4749 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 18.00 mcg | 4% | USDA_SR |
| 4750 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 18.00 mcg | 4% | USDA_SR |
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