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 851–900 of 2,541 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 851 | Chrysanthemum, garland, boiled, drained | Vegetables and Vegetable Products | 50.00 mcg | 12% |
| 852 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting) | Baked Products | 50.00 mcg | 12% |
| 853 | Beans, lima, dry, large, canned, solids and liquid | Legumes and Legume Products | 50.00 mcg | 12% |
| 854 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 50.00 mcg | 12% |
| 855 | Seeds, breadfruit seeds, boiled | Nuts and Seeds | 49.00 mcg | 12% |
| 856 | Sweet potato leaves, steamed | Vegetables and Vegetable Products | 49.00 mcg | 12% |
| 857 | Seeds, chia seeds, dried | Nuts and Seeds | 49.00 mcg | 12% |
| 858 | Bread, multigrain, toasted | Baked Products | 49.00 mcg | 12% |
| 859 | Spices, paprika | Spices and Herbs | 49.00 mcg | 12% |
| 860 | Fast foods, hot dog, plain | Fast Foods | 49.00 mcg | 12% |
| 861 | Bread, multigrain, commercial, reduced sodium, toasted | Baked Products | 49.00 mcg | 12% |
| 862 | Guava, common, raw | Fruits and fruit juices | 49.00 mcg | 12% |
| 863 | English muffin, whole wheat | Baked Products | 49.00 mcg | 12% |
| 864 | Corn, sweet, canned, vacuum pack, niblets, unsalted | Vegetables and Vegetable Products | 49.00 mcg | 12% |
| 865 | Pie crust, cookie-type, vanilla wafer, homemade, chilled | Baked Products | 49.00 mcg | 12% |
| 866 | Corn, sweet, canned, vacuum pack, niblets | Vegetables and Vegetable Products | 49.00 mcg | 12% |
| 867 | Grains, amaranth, flour | Cereals, Grains and Pasta | 49.00 mcg | 12% |
| 868 | Sweet potato leaves, steamed, with salt | Vegetables and Vegetable Products | 49.00 mcg | 12% |
| 869 | Nuts, almonds, dried, blanched, unroasted | Nuts and Seeds | 49.00 mcg | 12% |
| 870 | Cereal, hot, oats, one minute, dry, Quaker | Breakfast cereals | 49.00 mcg | 12% |
| 871 | Cereal, hot, oats, quick, dry, Quaker | Breakfast cereals | 49.00 mcg | 12% |
| 872 | Cereal, hot, oats, large flakes, dry, Quaker | Breakfast cereals | 49.00 mcg | 12% |
| 873 | Toaster pastry, fruit, toasted (apple, blueberry, cherry, strawberry) | Baked Products | 48.00 mcg | 12% |
| 874 | Grains, corn flour, degermed, unenriched, yellow | Cereals, Grains and Pasta | 48.00 mcg | 12% |
| 875 | Coffee cake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 48.00 mcg | 12% |
| 876 | Taro leaves, steamed | Vegetables and Vegetable Products | 48.00 mcg | 12% |
| 877 | Muffin, blueberry, commercial, reduced fat | Baked Products | 48.00 mcg | 12% |
| 878 | Turnover, fruit (apple, berry, cherry, peach) | Baked Products | 48.00 mcg | 12% |
| 879 | Muffin, blueberry, commercial | Baked Products | 48.00 mcg | 12% |
| 880 | Mushroom, enoki, raw | Vegetables and Vegetable Products | 48.00 mcg | 12% |
| 881 | Taro leaves, steamed, with salt | Vegetables and Vegetable Products | 48.00 mcg | 12% |
| 882 | Onion rings, breaded, par-fried, frozen, unprepared | Vegetables and Vegetable Products | 48.00 mcg | 12% |
| 883 | Chickpeas (garbanzo beans, bengal gram), canned, drained solids | Legumes and Legume Products | 48.00 mcg | 12% |
| 884 | Beans, baked, homemade | Legumes and Legume Products | 48.00 mcg | 12% |
| 885 | Cake, sponge, commercial | Baked Products | 47.00 mcg | 12% |
| 886 | Spices, garlic powder | Spices and Herbs | 47.00 mcg | 12% |
| 887 | Beans, snap (Italian, green or yellow), fresh, microwaved | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 888 | Cereal, ready to eat, Muslix: Almond Raisin, Kellogg's | Breakfast cereals | 47.00 mcg | 12% |
| 889 | Danish pastry, fruit (apple, raisin, lemon, raspberry) | Baked Products | 47.00 mcg | 12% |
| 890 | Bread, Irish soda, homemade | Baked Products | 47.00 mcg | 12% |
| 891 | Cookie, brownie, commercial | Baked Products | 47.00 mcg | 12% |
| 892 | Beans, hyacinth, boiled, drained | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 893 | Cookie, chocolate wafer | Baked Products | 47.00 mcg | 12% |
| 894 | Fast foods, mexican, burrito with beans and chili peppers | Fast Foods | 47.00 mcg | 12% |
| 895 | Beans, kidney, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 896 | Beans, kidney, sprouted, boiled, drained | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 897 | Sweet potato, flour | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 898 | Beans, hyacinth, boiled, drained, with salt | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 899 | Artichoke, marinated | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 900 | Coffee cake, fruit | Baked Products | 47.00 mcg | 12% |
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