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 3,065 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Seeds, sesame butter, paste | Nut and Seed Products | 100.00 mcg | 25% |
| 502 | Okra, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 100.00 mcg | 25% |
| 503 | Okra, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 100.00 mcg | 25% |
| 504 | Luncheon slices, meatless | Legumes and Legume Products | 100.00 mcg | 25% |
| 505 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 100.00 mcg | 25% |
| 506 | Corn, white, steamed (Navajo) | American Indian/Alaska Native Foods | 100.00 mcg | 25% |
| 507 | Rolls, dinner, rye | Baked Products | 99.00 mcg | 25% |
| 508 | Bread, protein, (includes gluten), toasted | Baked Products | 99.00 mcg | 25% |
| 509 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 99.00 mcg | 25% |
| 510 | Bread, raisin, enriched, toasted | Baked Products | 98.00 mcg | 24% |
| 511 | Bagels, oat bran | Baked Products | 98.00 mcg | 24% |
| 512 | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) | Nut and Seed Products | 98.00 mcg | 24% |
| 513 | Nuts, walnuts, english | Nut and Seed Products | 98.00 mcg | 24% |
| 514 | Seeds, sesame seeds, whole, roasted and toasted | Nut and Seed Products | 98.00 mcg | 24% |
| 515 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nut and Seed Products | 98.00 mcg | 24% |
| 516 | Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) | Nut and Seed Products | 98.00 mcg | 24% |
| 517 | Spinach, canned, regular pack, drained solids | Vegetables and Vegetable Products | 98.00 mcg | 24% |
| 518 | Seeds, sesame butter, tahini, type of kernels unspecified | Nut and Seed Products | 98.00 mcg | 24% |
| 519 | Tortilla, includes plain and from mutton sandwich (Navajo) | American Indian/Alaska Native Foods | 98.00 mcg | 24% |
| 520 | Bread, kneel down (Navajo) | American Indian/Alaska Native Foods | 98.00 mcg | 24% |
| 521 | Peanuts, all types, dry-roasted, with salt | Legumes and Legume Products | 97.00 mcg | 24% |
| 522 | Peanuts, all types, dry-roasted, without salt | Legumes and Legume Products | 97.00 mcg | 24% |
| 523 | Bread, stuffing, cornbread, dry mix, prepared | Baked Products | 97.00 mcg | 24% |
| 524 | Seeds, sesame seeds, whole, dried | Nut and Seed Products | 97.00 mcg | 24% |
| 525 | Arugula, raw | Vegetables and Vegetable Products | 97.00 mcg | 24% |
| 526 | Bread, french or vienna, whole wheat | Baked Products | 96.00 mcg | 24% |
| 527 | McDONALD'S, Hotcakes (plain) | Fast Foods | 96.00 mcg | 24% |
| 528 | Broadbeans, immature seeds, raw | Vegetables and Vegetable Products | 96.00 mcg | 24% |
| 529 | Seeds, sesame seed kernels, toasted, without salt added (decorticated) | Nut and Seed Products | 96.00 mcg | 24% |
| 530 | Seeds, sesame seed kernels, toasted, with salt added (decorticated) | Nut and Seed Products | 96.00 mcg | 24% |
| 531 | Asparagus, canned, drained solids | Vegetables and Vegetable Products | 96.00 mcg | 24% |
| 532 | Rolls, hard (includes kaiser) | Baked Products | 95.00 mcg | 24% |
| 533 | Rolls, dinner, oat bran | Baked Products | 95.00 mcg | 24% |
| 534 | Bread, reduced-calorie, white | Baked Products | 95.00 mcg | 24% |
| 535 | Bread, white, commercially prepared, toasted, low sodium no salt | Baked Products | 95.00 mcg | 24% |
| 536 | Radish seeds, sprouted, raw | Vegetables and Vegetable Products | 95.00 mcg | 24% |
| 537 | Wild rice, raw | Cereal Grains and Pasta | 95.00 mcg | 24% |
| 538 | Seeds, sisymbrium sp. seeds, whole, dried | Nut and Seed Products | 95.00 mcg | 24% |
| 539 | Mungo beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 94.00 mcg | 24% |
| 540 | Tortillas, ready-to-bake or -fry, flour, refrigerated | Baked Products | 94.00 mcg | 24% |
| 541 | Muffins, English, plain, enriched, with ca prop (includes sourdough) | Baked Products | 94.00 mcg | 24% |
| 542 | Mungo beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 94.00 mcg | 24% |
| 543 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 94.00 mcg | 24% |
| 544 | Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 94.00 mcg | 24% |
| 545 | Pie crust, deep dish, frozen, baked, made with enriched flour | Baked Products | 94.00 mcg | 24% |
| 546 | Bread, pumpernickel | Baked Products | 93.00 mcg | 23% |
| 547 | Bread, cornbread, dry mix, enriched (includes corn muffin mix) | Baked Products | 93.00 mcg | 23% |
| 548 | Falafel, home-prepared | Legumes and Legume Products | 93.00 mcg | 23% |
| 549 | Cookies, vanilla sandwich with creme filling, reduced fat | Baked Products | 93.00 mcg | 23% |
| 550 | Babyfood, cookies | Baby Foods | 93.00 mcg | 23% |
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