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 501–550 of 2,541 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Cracker, wheat, low fat | Baked Products | 82.00 mcg | 20% |
| 502 | Corn fritter | Baked Products | 81.00 mcg | 20% |
| 503 | Beans, great northern, canned, solids and liquid, no salt added | Legumes and Legume Products | 81.00 mcg | 20% |
| 504 | Avocado, raw, all commercial varieties | Fruits and fruit juices | 81.00 mcg | 20% |
| 505 | Beans, yellow, boiled | Legumes and Legume Products | 81.00 mcg | 20% |
| 506 | Beans, yellow, boiled, salted | Legumes and Legume Products | 81.00 mcg | 20% |
| 507 | Pasta, macaroni (spirals), vegetable, enriched, cooked | Cereals, Grains and Pasta | 81.00 mcg | 20% |
| 508 | Beans, great northern, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 81.00 mcg | 20% |
| 509 | Beans, white, boiled | Legumes and Legume Products | 81.00 mcg | 20% |
| 510 | Gravy, au jus, dehydrated | Soups, Sauces and Gravies | 81.00 mcg | 20% |
| 511 | Beans, white, boiled, salted | Legumes and Legume Products | 81.00 mcg | 20% |
| 512 | Cookie, shortbread, plain, commercial | Baked Products | 81.00 mcg | 20% |
| 513 | Cress, garden, raw | Vegetables and Vegetable Products | 80.00 mcg | 20% |
| 514 | Soybeans, mature seeds, sprouted, bean sprouts, steamed | Vegetables and Vegetable Products | 80.00 mcg | 20% |
| 515 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 80.00 mcg | 20% |
| 516 | English muffin, multigrain (also granola) | Baked Products | 80.00 mcg | 20% |
| 517 | Beets, boiled, drained, with salt | Vegetables and Vegetable Products | 80.00 mcg | 20% |
| 518 | Toaster pastry, fruit (strawberry, cherry, apple), low fat | Baked Products | 80.00 mcg | 20% |
| 519 | Beets, boiled, drained | Vegetables and Vegetable Products | 80.00 mcg | 20% |
| 520 | Cabbage, Chinese (pe-tsai), raw | Vegetables and Vegetable Products | 79.00 mcg | 20% |
| 521 | Cereal, ready to eat, Count Chocula, General Mills | Breakfast cereals | 79.00 mcg | 20% |
| 522 | Cereal, ready to eat, Crispix, Kellogg's | Breakfast cereals | 79.00 mcg | 20% |
| 523 | Cereal, ready to eat, Selects: Blueberry Almond Crunch, Post | Breakfast cereals | 79.00 mcg | 20% |
| 524 | Cereal, ready to eat, Selects: Date and Raisin Pecan Crunch, Post | Breakfast cereals | 79.00 mcg | 20% |
| 525 | Cereal, ready to eat, Grape-nuts, Post | Breakfast cereals | 79.00 mcg | 20% |
| 526 | Cereal, ready to eat, Corn Dunks, President's Choice | Breakfast cereals | 79.00 mcg | 20% |
| 527 | Cereal, ready to eat, Frosted Flakes: lightly toasted, President' Choice | Breakfast cereals | 79.00 mcg | 20% |
| 528 | Cereal, ready to eat, Bran Flakes, too good to be true, President's Choice | Breakfast cereals | 79.00 mcg | 20% |
| 529 | Cereal, millet, puffed | Breakfast cereals | 79.00 mcg | 20% |
| 530 | Cereal, ready to eat, Corn Flakes, President's Choice | Breakfast cereals | 79.00 mcg | 20% |
| 531 | Bread, rice bran, gluten free, toasted | Baked Products | 79.00 mcg | 20% |
| 532 | Cereal, ready to eat, Fibre First Multibran, Blue Menu, President's Choice | Breakfast cereals | 79.00 mcg | 20% |
| 533 | Cereal, ready to eat, Raisin Bran: Loads of Raisins, President's Choice | Breakfast cereals | 79.00 mcg | 20% |
| 534 | Cereal, ready to eat, Toasted O's, President's Choice | Breakfast cereals | 79.00 mcg | 20% |
| 535 | Cereal, ready to eat, Toasted Oat O's, President's Choice | Breakfast cereals | 79.00 mcg | 20% |
| 536 | Grains, wheat bran, crude | Cereals, Grains and Pasta | 79.00 mcg | 20% |
| 537 | Cereal, ready to eat, Raisin Bran, Post | Breakfast cereals | 79.00 mcg | 20% |
| 538 | Candies, bars, Nestle Crunch | Sweets | 79.00 mcg | 20% |
| 539 | Vegetarian meat loaf or patty, meatless | Legumes and Legume Products | 78.00 mcg | 20% |
| 540 | Grape leaves, canned | Vegetables and Vegetable Products | 78.00 mcg | 20% |
| 541 | Puff pastry, frozen, ready-to-bake | Baked Products | 78.00 mcg | 20% |
| 542 | Nuts, filberts or hazelnuts, dried, blanched | Nuts and Seeds | 78.00 mcg | 20% |
| 543 | Meatless, meatballs | Legumes and Legume Products | 78.00 mcg | 20% |
| 544 | Wiener (frankfurter), meatless | Legumes and Legume Products | 78.00 mcg | 20% |
| 545 | Orange juice, frozen concentrate, undiluted | Fruits and fruit juices | 77.00 mcg | 19% |
| 546 | Beans, cranberry, canned, with solids and liquid | Legumes and Legume Products | 77.00 mcg | 19% |
| 547 | Orange juice, frozen concentrate, undiluted, with added calcium and Vitamin D | Fruits and fruit juices | 77.00 mcg | 19% |
| 548 | Cookie, ladyfinger (without lemon juice or peel) | Baked Products | 77.00 mcg | 19% |
| 549 | Spices, mace, ground | Spices and Herbs | 76.00 mcg | 19% |
| 550 | Bagel, whole-wheat (multigrain) | Baked Products | 76.00 mcg | 19% |
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