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 751–800 of 3,065 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 751 | Nuts, chestnuts, chinese, roasted | Nut and Seed Products | 72.00 mcg | 18% |
| 752 | Cabbage, mustard, salted | Vegetables and Vegetable Products | 72.00 mcg | 18% |
| 753 | Semolina, unenriched | Cereal Grains and Pasta | 72.00 mcg | 18% |
| 754 | Balsam-pear (bitter gourd), pods, raw | Vegetables and Vegetable Products | 72.00 mcg | 18% |
| 755 | Pie Crust, Cookie-type, Chocolate, Ready Crust | Baked Products | 72.00 mcg | 18% |
| 756 | Archway Home Style Cookies, Old Fashioned Molasses | Baked Products | 71.00 mcg | 18% |
| 757 | Pie crust, standard-type, prepared from recipe, unbaked | Baked Products | 71.00 mcg | 18% |
| 758 | Snacks, trail mix, regular, unsalted | Snacks | 71.00 mcg | 18% |
| 759 | Broccoli raab, cooked | Vegetables and Vegetable Products | 71.00 mcg | 18% |
| 760 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 71.00 mcg | 18% |
| 761 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 71.00 mcg | 18% |
| 762 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 71.00 mcg | 18% |
| 763 | Snacks, trail mix, regular | Snacks | 71.00 mcg | 18% |
| 764 | Pie crust, standard-type, frozen, ready-to-bake, enriched | Baked Products | 70.00 mcg | 18% |
| 765 | Pie crust, standard-type, dry mix, prepared, baked | Baked Products | 70.00 mcg | 18% |
| 766 | Bread, multi-grain, toasted (includes whole-grain) | Baked Products | 70.00 mcg | 18% |
| 767 | English muffins, whole grain white | Baked Products | 70.00 mcg | 18% |
| 768 | Doughnuts, yeast-leavened, with creme filling | Baked Products | 70.00 mcg | 18% |
| 769 | Cookies, sugar, refrigerated dough, baked | Baked Products | 70.00 mcg | 18% |
| 770 | Mustard greens, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 70.00 mcg | 18% |
| 771 | Nuts, chestnuts, european, roasted | Nut and Seed Products | 70.00 mcg | 18% |
| 772 | Rice, white, long-grain, precooked or instant, enriched, prepared | Cereal Grains and Pasta | 70.00 mcg | 18% |
| 773 | Mustard greens, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 70.00 mcg | 18% |
| 774 | Mung beans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 70.00 mcg | 18% |
| 775 | Archway Home Style Cookies, Molasses | Baked Products | 69.00 mcg | 17% |
| 776 | Cake, snack cakes, creme-filled, chocolate with frosting, low-fat, with added fiber | Baked Products | 69.00 mcg | 17% |
| 777 | Taco shells, baked | Baked Products | 69.00 mcg | 17% |
| 778 | Cake, white, dry mix, special dietary (includes lemon-flavored) | Baked Products | 69.00 mcg | 17% |
| 779 | Bread, oat bran, toasted | Baked Products | 69.00 mcg | 17% |
| 780 | Gravy, brown instant, dry | Soups, Sauces, and Gravies | 69.00 mcg | 17% |
| 781 | Nuts, cashew nuts, dry roasted, without salt added | Nut and Seed Products | 69.00 mcg | 17% |
| 782 | Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 69.00 mcg | 17% |
| 783 | Nuts, cashew nuts, dry roasted, with salt added | Nut and Seed Products | 69.00 mcg | 17% |
| 784 | Peppers, ancho, dried | Vegetables and Vegetable Products | 69.00 mcg | 17% |
| 785 | Waffles, plain, frozen, ready-to-heat | Baked Products | 68.00 mcg | 17% |
| 786 | Pie crust, standard-type, frozen, ready-to-bake, enriched, baked | Baked Products | 68.00 mcg | 17% |
| 787 | Cake, yellow, enriched, dry mix | Baked Products | 68.00 mcg | 17% |
| 788 | Doughnuts, yeast-leavened, with jelly filling | Baked Products | 68.00 mcg | 17% |
| 789 | Danish pastry, cinnamon, enriched | Baked Products | 68.00 mcg | 17% |
| 790 | Basil, fresh | Spices and Herbs | 68.00 mcg | 17% |
| 791 | Cookies, chocolate sandwich, with creme filling, reduced fat | Baked Products | 68.00 mcg | 17% |
| 792 | Nuts, chestnuts, chinese, raw | Nut and Seed Products | 68.00 mcg | 17% |
| 793 | Nuts, cashew butter, plain, without salt added | Nut and Seed Products | 68.00 mcg | 17% |
| 794 | Cardoon, raw | Vegetables and Vegetable Products | 68.00 mcg | 17% |
| 795 | Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine) | Meals, Entrees, and Side Dishes | 68.00 mcg | 17% |
| 796 | Artichokes, (globe or french), raw | Vegetables and Vegetable Products | 68.00 mcg | 17% |
| 797 | Mango, dried, sweetened | Fruits and Fruit Juices | 68.00 mcg | 17% |
| 798 | Rice mix, white and wild, flavored, unprepared | Meals, Entrees, and Side Dishes | 68.00 mcg | 17% |
| 799 | Tomatoes, sun-dried | Vegetables and Vegetable Products | 68.00 mcg | 17% |
| 800 | Pie crust, standard-type, prepared from recipe, baked | Baked Products | 67.00 mcg | 17% |
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