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
Selling a product with folate? Generate a print-ready nutrition label from your recipe.
Showing 501–550 of 5,726 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 501 | Beans, black, mature seeds, boiled, salted | Legumes and Legume Products | 149.00 mcg | 37% | CNF |
| 502 | Asparagus, boiled, drained | Vegetables and Vegetable Products | 149.00 mcg | 37% | CNF |
| 503 | Cereals, oats, instant, fortified, maple and brown sugar, dry | Breakfast Cereals | 148.00 mcg | 37% | USDA_SR |
| 504 | Okra, frozen, unprepared | Vegetables and Vegetable Products | 148.00 mcg | 37% | USDA_SR |
| 505 | Beans, fava, in pod, raw | Vegetables and Vegetable Products | 148.00 mcg | 37% | USDA_SR |
| 506 | Broadbeans (fava beans), in pod, raw | Vegetables and Vegetable Products | 148.00 mcg | 37% | CNF |
| 507 | Okra (gumbo), frozen, unprepared | Vegetables and Vegetable Products | 148.00 mcg | 37% | CNF |
| 508 | PIZZA HUT, breadstick, parmesan garlic | Fast Foods | 147.00 mcg | 37% | USDA_SR |
| 509 | Cereal, ready to eat, Cheerios: Oat Clusters Crunch, General Mills | Breakfast cereals | 147.00 mcg | 37% | CNF |
| 510 | Yardlong beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 146.00 mcg | 36% | USDA_SR |
| 511 | Yardlong beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 146.00 mcg | 36% | USDA_SR |
| 512 | Spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 146.00 mcg | 36% | USDA_SR |
| 513 | Spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 146.00 mcg | 36% | USDA_SR |
| 514 | Seaweed, laver, raw | Vegetables and Vegetable Products | 146.00 mcg | 36% | USDA_SR |
| 515 | Cereal, ready to eat, Special K: Almond Vanilla, Kellogg's | Breakfast cereals | 146.00 mcg | 36% | CNF |
| 516 | Spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 146.00 mcg | 36% | CNF |
| 517 | Beans, yardlong, mature seeds, boiled, salted | Legumes and Legume Products | 146.00 mcg | 36% | CNF |
| 518 | Beans, yardlong, mature seeds, boiled | Legumes and Legume Products | 146.00 mcg | 36% | CNF |
| 519 | Spinach, boiled, drained | Vegetables and Vegetable Products | 146.00 mcg | 36% | CNF |
| 520 | Seaweed, dulse (laver, nori), raw | Vegetables and Vegetable Products | 146.00 mcg | 36% | CNF |
| 521 | Flour, bread, white, enriched, unbleached | Cereal Grains and Pasta | 145.00 mcg | 36% | USDA_FF |
| 522 | Popovers, dry mix, enriched | Baked Products | 145.00 mcg | 36% | USDA_SR |
| 523 | Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 145.00 mcg | 36% | USDA_SR |
| 524 | Peanut butter, natural | Legumes and Legume Products | 145.00 mcg | 36% | CNF |
| 525 | Popover, dry mix, unprepared | Baked Products | 145.00 mcg | 36% | CNF |
| 526 | Spinach, frozen, unprepared | Vegetables and Vegetable Products | 145.00 mcg | 36% | CNF |
| 527 | Cereal, ready to eat, All Bran Buds, Kellogg's | Breakfast cereals | 145.00 mcg | 36% | CNF |
| 528 | Peanut spread, reduced sugar | Legumes and Legume Products | 144.00 mcg | 36% | USDA_SR |
| 529 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 144.00 mcg | 36% | USDA_SR |
| 530 | Peanut butter, lower sugar | Legumes and Legume Products | 144.00 mcg | 36% | CNF |
| 531 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 144.00 mcg | 36% | CNF |
| 532 | Cereal, ready to eat, Fibre 1, General Mills | Breakfast cereals | 144.00 mcg | 36% | CNF |
| 533 | Mothbeans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 143.00 mcg | 36% | USDA_SR |
| 534 | Mothbeans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 143.00 mcg | 36% | USDA_SR |
| 535 | Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Covered Almonds | Sweets | 143.00 mcg | 36% | USDA_SR |
| 536 | Fast foods, hush puppies | Fast Foods | 143.00 mcg | 36% | USDA_SR |
| 537 | Fast foods, side dish, hush puppies | Fast Foods | 143.00 mcg | 36% | CNF |
| 538 | Moth beans, boiled, salted | Legumes and Legume Products | 143.00 mcg | 36% | CNF |
| 539 | Moth beans, boiled | Legumes and Legume Products | 143.00 mcg | 36% | CNF |
| 540 | Cowpeas, catjang, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 142.00 mcg | 36% | USDA_SR |
| 541 | Cowpeas, catjang, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 142.00 mcg | 36% | USDA_SR |
| 542 | Snacks, bagel chips, plain | Snacks | 142.00 mcg | 36% | USDA_SR |
| 543 | Nuts, formulated, wheat-based, unflavored, with salt added | Nut and Seed Products | 142.00 mcg | 36% | USDA_SR |
| 544 | Endive, raw | Vegetables and Vegetable Products | 142.00 mcg | 36% | USDA_SR |
| 545 | Snacks, bagel chips | Snacks | 142.00 mcg | 36% | CNF |
| 546 | Black-eyed peas (cowpeas), catjang, boiled, salted | Legumes and Legume Products | 142.00 mcg | 36% | CNF |
| 547 | Black-eyed peas (cowpeas), catjang, boiled | Legumes and Legume Products | 142.00 mcg | 36% | CNF |
| 548 | Nuts, simulated product, wheat-based, unflavoured, with salt | Nuts and Seeds | 142.00 mcg | 36% | CNF |
| 549 | Escarole or endive (cichorium endivia), raw | Vegetables and Vegetable Products | 142.00 mcg | 36% | CNF |
| 550 | Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes | Breakfast Cereals | 141.00 mcg | 35% | USDA_SR |
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