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 801–850 of 2,541 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 801 | Cake mix, chocolate, pudding-type, dry, unprepared | Baked Products | 54.00 mcg | 14% |
| 802 | Nuts, ginkgo nuts, raw | Nuts and Seeds | 54.00 mcg | 14% |
| 803 | Soybeans, dry, boiled, salted | Legumes and Legume Products | 54.00 mcg | 14% |
| 804 | Pepper, chili, green, canned | Vegetables and Vegetable Products | 54.00 mcg | 14% |
| 805 | Snacks, pretzels, hard, whole-wheat, including both salted and unsalted | Snacks | 54.00 mcg | 14% |
| 806 | Cereal, ready to eat, Puffed Wheat, Quaker | Breakfast cereals | 54.00 mcg | 14% |
| 807 | Cereal, hot, Red River, dry Robin Hood | Breakfast cereals | 54.00 mcg | 14% |
| 808 | Grains, buckwheat flour, whole-groat | Cereals, Grains and Pasta | 54.00 mcg | 14% |
| 809 | Pancake, buckwheat, dry mix, incomplete, unprepared | Baked Products | 53.00 mcg | 13% |
| 810 | Nuts, almond butter, plain, salted | Nuts and Seeds | 53.00 mcg | 13% |
| 811 | Peas, green, frozen, unprepared | Vegetables and Vegetable Products | 53.00 mcg | 13% |
| 812 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 53.00 mcg | 13% |
| 813 | Pepper, Hungarian, raw | Vegetables and Vegetable Products | 53.00 mcg | 13% |
| 814 | Cake, pound, homemade | Baked Products | 53.00 mcg | 13% |
| 815 | Cabbage, Chinese (pe-tsai), boiled, drained | Vegetables and Vegetable Products | 53.00 mcg | 13% |
| 816 | Cake, shortcake, biscuit-type, homemade | Baked Products | 53.00 mcg | 13% |
| 817 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 53.00 mcg | 13% |
| 818 | Muffin, blueberry, dry mix, unprepared | Baked Products | 53.00 mcg | 13% |
| 819 | Bread, multigrain, commercial, reduced sodium | Baked Products | 53.00 mcg | 13% |
| 820 | Muffin, carrot, commercial | Baked Products | 53.00 mcg | 13% |
| 821 | Bread, multigrain, commercial | Baked Products | 53.00 mcg | 13% |
| 822 | Nuts, almond butter, plain | Nuts and Seeds | 53.00 mcg | 13% |
| 823 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 52.00 mcg | 13% |
| 824 | Asparagus, raw | Vegetables and Vegetable Products | 52.00 mcg | 13% |
| 825 | Grains, oat bran, dry | Cereals, Grains and Pasta | 52.00 mcg | 13% |
| 826 | Cracker, rye, wafers, seasoned | Baked Products | 52.00 mcg | 13% |
| 827 | Coffee substitute, cereal grain beverage, powder | Beverages | 52.00 mcg | 13% |
| 828 | French toast, frozen, ready to heat | Baked Products | 52.00 mcg | 13% |
| 829 | Nuts, pistachio nuts, dry roasted, salted | Nuts and Seeds | 51.00 mcg | 13% |
| 830 | Candies, sesame crunch (crisp) | Sweets | 51.00 mcg | 13% |
| 831 | Pepper, hot chili, red, sun-dried | Vegetables and Vegetable Products | 51.00 mcg | 13% |
| 832 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained | Vegetables and Vegetable Products | 51.00 mcg | 13% |
| 833 | Cake mix, gingerbread, dry, unprepared | Baked Products | 51.00 mcg | 13% |
| 834 | Artichoke, canned | Vegetables and Vegetable Products | 51.00 mcg | 13% |
| 835 | Nuts, pistachio nuts, raw | Nuts and Seeds | 51.00 mcg | 13% |
| 836 | Nuts, pistachio nuts, dry roasted | Nuts and Seeds | 51.00 mcg | 13% |
| 837 | Cookie, chocolate chip, dry mix, unprepared | Baked Products | 51.00 mcg | 13% |
| 838 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 51.00 mcg | 13% |
| 839 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid | Legumes and Legume Products | 51.00 mcg | 13% |
| 840 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned with pork | Legumes and Legume Products | 51.00 mcg | 13% |
| 841 | Cereal, ready to eat, Muffets, Quaker | Breakfast cereals | 51.00 mcg | 13% |
| 842 | Nuts, mixed nuts, dry roasted with peanuts, salted | Nuts and Seeds | 50.00 mcg | 12% |
| 843 | Nuts, mixed nuts, dry roasted with peanuts | Nuts and Seeds | 50.00 mcg | 12% |
| 844 | Chrysanthemum, garland, boiled, drained | Vegetables and Vegetable Products | 50.00 mcg | 12% |
| 845 | Chrysanthemum, garland, boiled, drained, with salt | Vegetables and Vegetable Products | 50.00 mcg | 12% |
| 846 | Beans, lima, dry, large, canned, solids and liquid | Legumes and Legume Products | 50.00 mcg | 12% |
| 847 | Cookie, graham cracker, chocolate-coated | Baked Products | 50.00 mcg | 12% |
| 848 | Cracker, wheat, low sodium | Baked Products | 50.00 mcg | 12% |
| 849 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 50.00 mcg | 12% |
| 850 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting) | Baked Products | 50.00 mcg | 12% |
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