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 51–100 of 3,065 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Mung beans, mature seeds, raw | Legumes and Legume Products | 625.00 mcg | 156% |
| 52 | Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES | Breakfast Cereals | 625.00 mcg | 156% |
| 53 | Beans, adzuki, mature seeds, raw | Legumes and Legume Products | 622.00 mcg | 156% |
| 54 | Formulated bar, POWER BAR, chocolate | Snacks | 615.00 mcg | 154% |
| 55 | Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS | Breakfast Cereals | 606.00 mcg | 152% |
| 56 | Cereals ready-to-eat, RALSTON CRISP RICE | Breakfast Cereals | 606.00 mcg | 152% |
| 57 | Beans, cranberry (roman), mature seeds, raw | Legumes and Legume Products | 604.00 mcg | 151% |
| 58 | Seaweed, agar, dried | Vegetables and Vegetable Products | 580.00 mcg | 145% |
| 59 | Beverages, nutritional shake mix, high protein, powder | Beverages | 571.00 mcg | 143% |
| 60 | Chickpeas (garbanzo beans, bengal gram), mature seeds, raw | Legumes and Legume Products | 557.00 mcg | 139% |
| 61 | Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS | Breakfast Cereals | 533.00 mcg | 133% |
| 62 | Spearmint, dried | Spices and Herbs | 530.00 mcg | 132% |
| 63 | Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 525.00 mcg | 131% |
| 64 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush | Snacks | 500.00 mcg | 125% |
| 65 | Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES | Breakfast Cereals | 496.00 mcg | 124% |
| 66 | Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 482.00 mcg | 120% |
| 67 | Lentils, raw | Legumes and Legume Products | 479.00 mcg | 120% |
| 68 | Beans, pink, mature seeds, raw | Legumes and Legume Products | 463.00 mcg | 116% |
| 69 | Pigeon peas (red gram), mature seeds, raw | Legumes and Legume Products | 456.00 mcg | 114% |
| 70 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 444.00 mcg | 111% |
| 71 | Beans, black, mature seeds, raw | Legumes and Legume Products | 444.00 mcg | 111% |
| 72 | Chickpea flour (besan) | Legumes and Legume Products | 437.00 mcg | 109% |
| 73 | Broadbeans (fava beans), mature seeds, raw | Legumes and Legume Products | 423.00 mcg | 106% |
| 74 | Lima beans, thin seeded (baby), mature seeds, raw | Legumes and Legume Products | 400.00 mcg | 100% |
| 75 | Beans, french, mature seeds, raw | Legumes and Legume Products | 399.00 mcg | 100% |
| 76 | Lima beans, large, mature seeds, raw | Legumes and Legume Products | 395.00 mcg | 99% |
| 77 | Beans, kidney, all types, mature seeds, raw | Legumes and Legume Products | 394.00 mcg | 98% |
| 78 | Beans, kidney, red, mature seeds, raw | Legumes and Legume Products | 394.00 mcg | 98% |
| 79 | Beans, kidney, california red, mature seeds, raw | Legumes and Legume Products | 394.00 mcg | 98% |
| 80 | Beans, kidney, royal red, mature seeds, raw | Legumes and Legume Products | 393.00 mcg | 98% |
| 81 | Beans, yellow, mature seeds, raw | Legumes and Legume Products | 389.00 mcg | 97% |
| 82 | Beans, white, mature seeds, raw | Legumes and Legume Products | 388.00 mcg | 97% |
| 83 | Beans, small white, mature seeds, raw | Legumes and Legume Products | 386.00 mcg | 96% |
| 84 | Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan | Beverages | 385.00 mcg | 96% |
| 85 | Soybeans, mature seeds, raw | Legumes and Legume Products | 375.00 mcg | 94% |
| 86 | Peanut butter, smooth, vitamin and mineral fortified | Legumes and Legume Products | 373.00 mcg | 93% |
| 87 | Cereals ready-to-eat, POST, GOLDEN CRISP | Breakfast Cereals | 370.00 mcg | 92% |
| 88 | Cereals ready-to-eat, POST, FRUITY PEBBLES | Breakfast Cereals | 370.00 mcg | 92% |
| 89 | Leeks, (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 366.00 mcg | 92% |
| 90 | Beans, navy, mature seeds, raw | Legumes and Legume Products | 364.00 mcg | 91% |
| 91 | Lupins, mature seeds, raw | Legumes and Legume Products | 355.00 mcg | 89% |
| 92 | Cereals ready-to-eat, chocolate-flavored frosted puffed corn | Breakfast Cereals | 353.00 mcg | 88% |
| 93 | Cereals ready-to-eat, frosted oat cereal with marshmallows | Breakfast Cereals | 353.00 mcg | 88% |
| 94 | Cereals ready-to-eat, wheat germ, toasted, plain | Breakfast Cereals | 352.00 mcg | 88% |
| 95 | Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES | Breakfast Cereals | 345.00 mcg | 86% |
| 96 | Soy flour, full-fat, raw | Legumes and Legume Products | 345.00 mcg | 86% |
| 97 | Cereals ready-to-eat, POST, COCOA PEBBLES | Breakfast Cereals | 345.00 mcg | 86% |
| 98 | Cereals ready-to-eat, POST, GRAPE-NUTS Cereal | Breakfast Cereals | 345.00 mcg | 86% |
| 99 | Soy protein concentrate, produced by acid wash | Legumes and Legume Products | 340.00 mcg | 85% |
| 100 | Soy protein concentrate, produced by alcohol extraction | Legumes and Legume Products | 340.00 mcg | 85% |
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