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 451–500 of 3,065 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Chives, freeze-dried | Vegetables and Vegetable Products | 108.00 mcg | 27% |
| 452 | Broccoli, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 108.00 mcg | 27% |
| 453 | Broccoli, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 108.00 mcg | 27% |
| 454 | Bread, pan dulce, sweet yeast bread | Baked Products | 108.00 mcg | 27% |
| 455 | Breakfast bar, corn flake crust with fruit | Snacks | 108.00 mcg | 27% |
| 456 | Bread, crumbs, dry, grated, plain | Baked Products | 107.00 mcg | 27% |
| 457 | Bread, pita, white, enriched | Baked Products | 107.00 mcg | 27% |
| 458 | Beans, adzuki, mature seeds, canned, sweetened | Legumes and Legume Products | 107.00 mcg | 27% |
| 459 | Pancakes, special dietary, dry mix | Baked Products | 107.00 mcg | 27% |
| 460 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 106.00 mcg | 26% |
| 461 | Bread, raisin, enriched | Baked Products | 106.00 mcg | 26% |
| 462 | Spices, pepper, red or cayenne | Spices and Herbs | 106.00 mcg | 26% |
| 463 | Nuts, ginkgo nuts, dried | Nut and Seed Products | 106.00 mcg | 26% |
| 464 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 106.00 mcg | 26% |
| 465 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 106.00 mcg | 26% |
| 466 | Taco shells, baked, without added salt | Baked Products | 105.00 mcg | 26% |
| 467 | Spearmint, fresh | Spices and Herbs | 105.00 mcg | 26% |
| 468 | Croutons, seasoned | Baked Products | 105.00 mcg | 26% |
| 469 | Chives, raw | Vegetables and Vegetable Products | 105.00 mcg | 26% |
| 470 | Pie crust, standard-type, dry mix | Baked Products | 104.00 mcg | 26% |
| 471 | Cake, pudding-type, yellow, dry mix | Baked Products | 104.00 mcg | 26% |
| 472 | Bread, white, commercially prepared, toasted | Baked Products | 104.00 mcg | 26% |
| 473 | Broadbeans (fava beans), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 104.00 mcg | 26% |
| 474 | Broadbeans (fava beans), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 104.00 mcg | 26% |
| 475 | Seeds, lotus seeds, dried | Nut and Seed Products | 104.00 mcg | 26% |
| 476 | Nuts, mixed nuts, oil roasted, without peanuts, lightly salted | Nut and Seed Products | 104.00 mcg | 26% |
| 477 | Broccoli, chinese, raw | Vegetables and Vegetable Products | 104.00 mcg | 26% |
| 478 | Jute, potherb, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 104.00 mcg | 26% |
| 479 | Jute, potherb, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 104.00 mcg | 26% |
| 480 | Beverages, tea, instant, decaffeinated, unsweetened | Beverages | 103.00 mcg | 26% |
| 481 | Beverages, tea, instant, unsweetened, powder | Beverages | 103.00 mcg | 26% |
| 482 | Bread, rye, toasted | Baked Products | 103.00 mcg | 26% |
| 483 | Crackers, multigrain | Baked Products | 103.00 mcg | 26% |
| 484 | Sandwich spread, meatless | Legumes and Legume Products | 103.00 mcg | 26% |
| 485 | Cookies, animal crackers (includes arrowroot, tea biscuits) | Baked Products | 103.00 mcg | 26% |
| 486 | Beans, great northern, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 102.00 mcg | 26% |
| 487 | Bread, Italian | Baked Products | 102.00 mcg | 26% |
| 488 | Beans, great northern, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 102.00 mcg | 26% |
| 489 | Bagels, cinnamon-raisin, toasted | Baked Products | 102.00 mcg | 26% |
| 490 | Bread, naan, plain, commercially prepared, refrigerated | Baked Products | 102.00 mcg | 26% |
| 491 | Vegetarian fillets | Legumes and Legume Products | 102.00 mcg | 26% |
| 492 | Sesbania flower, raw | Vegetables and Vegetable Products | 102.00 mcg | 26% |
| 493 | Rolls, dinner, plain, commercially prepared (includes brown-and-serve) | Baked Products | 101.00 mcg | 25% |
| 494 | Brussels sprouts, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 101.00 mcg | 25% |
| 495 | Brussels sprouts, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 101.00 mcg | 25% |
| 496 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 101.00 mcg | 25% |
| 497 | Tart, breakfast, low fat | Baked Products | 100.00 mcg | 25% |
| 498 | Beverages, ABBOTT, EAS soy protein powder | Beverages | 100.00 mcg | 25% |
| 499 | Pigeonpeas, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 100.00 mcg | 25% |
| 500 | Pigeonpeas, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 100.00 mcg | 25% |
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