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 1001–1050 of 5,726 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1001 | Pasta, macaroni (elbow), enriched, cooked | Cereals, Grains and Pasta | 93.00 mcg | 23% | CNF |
| 1002 | Bread, cornbread (also corn muffin mix), dry mix, unprepared | Baked Products | 93.00 mcg | 23% | CNF |
| 1003 | Falafel, homemade | Legumes and Legume Products | 93.00 mcg | 23% | CNF |
| 1004 | Chayote, fruit, raw | Vegetables and Vegetable Products | 93.00 mcg | 23% | CNF |
| 1005 | Spices, saffron | Spices and Herbs | 93.00 mcg | 23% | CNF |
| 1006 | Doughnuts, cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 92.00 mcg | 23% | USDA_SR |
| 1007 | Crackers, standard snack-type, regular | Baked Products | 92.00 mcg | 23% | USDA_SR |
| 1008 | Tofu, dried-frozen (koyadofu), prepared with calcium sulfate | Legumes and Legume Products | 92.00 mcg | 23% | USDA_SR |
| 1009 | Peanut butter, chunk style, with salt | Legumes and Legume Products | 92.00 mcg | 23% | USDA_SR |
| 1010 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX | Snacks | 92.00 mcg | 23% | USDA_SR |
| 1011 | Peanut butter, chunk style, without salt | Legumes and Legume Products | 92.00 mcg | 23% | USDA_SR |
| 1012 | Tofu, dried-frozen (koyadofu) | Legumes and Legume Products | 92.00 mcg | 23% | USDA_SR |
| 1013 | Peanut butter, reduced sodium | Legumes and Legume Products | 92.00 mcg | 23% | USDA_SR |
| 1014 | Candies, chocolate covered, caramel with nuts | Sweets | 92.00 mcg | 23% | USDA_SR |
| 1015 | Turnip greens, canned, no salt added | Vegetables and Vegetable Products | 92.00 mcg | 23% | USDA_SR |
| 1016 | Turnip greens, canned, unsalted | Vegetables and Vegetable Products | 92.00 mcg | 23% | CNF |
| 1017 | Candies, caramel with nuts, chocolate covered | Sweets | 92.00 mcg | 23% | CNF |
| 1018 | Peanut butter, reduced sodium | Legumes and Legume Products | 92.00 mcg | 23% | CNF |
| 1019 | Cracker, standard snack-type | Baked Products | 92.00 mcg | 23% | CNF |
| 1020 | Doughnut (donut), cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 92.00 mcg | 23% | CNF |
| 1021 | Tofu, koyadofu, dried-frozen (prepared with calcium sulphate) | Legumes and Legume Products | 92.00 mcg | 23% | CNF |
| 1022 | Peanut butter, chunk type, fat and sugar added | Legumes and Legume Products | 92.00 mcg | 23% | CNF |
| 1023 | Tofu, koyadofu, dried-frozen | Legumes and Legume Products | 92.00 mcg | 23% | CNF |
| 1024 | Peanut butter, chunk type, fat, sugar and salt added | Legumes and Legume Products | 92.00 mcg | 23% | CNF |
| 1025 | Cereal, ready to eat, Special K, Kellogg's | Breakfast cereals | 92.00 mcg | 23% | CNF |
| 1026 | Bread, reduced-calorie, wheat | Baked Products | 91.00 mcg | 23% | USDA_SR |
| 1027 | Rolls, dinner, sweet | Baked Products | 91.00 mcg | 23% | USDA_SR |
| 1028 | Cake, pudding-type, white, enriched, dry mix | Baked Products | 91.00 mcg | 23% | USDA_SR |
| 1029 | POPEYES, biscuit | Fast Foods | 91.00 mcg | 23% | USDA_SR |
| 1030 | Nuts, walnuts, dry roasted, with salt added | Nut and Seed Products | 91.00 mcg | 23% | USDA_SR |
| 1031 | Babyfood, cereal, rice, with yogourt, with fruit, dry | Babyfoods | 91.00 mcg | 23% | CNF |
| 1032 | Cake, white, pudding-type, dry mix, unprepared | Baked Products | 91.00 mcg | 23% | CNF |
| 1033 | Crackers, standard snack-type, regular, low salt | Baked Products | 90.00 mcg | 22% | USDA_SR |
| 1034 | Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) | Baked Products | 90.00 mcg | 22% | USDA_SR |
| 1035 | Bread, white, commercial, with added fibre | Baked Products | 90.00 mcg | 22% | CNF |
| 1036 | Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry) | Baked Products | 90.00 mcg | 22% | CNF |
| 1037 | Cracker, standard snack type, low sodium | Baked Products | 90.00 mcg | 22% | CNF |
| 1038 | Hush puppies, prepared from recipe | Baked Products | 89.00 mcg | 22% | USDA_SR |
| 1039 | Muffins, oat bran | Baked Products | 89.00 mcg | 22% | USDA_SR |
| 1040 | Cookies, molasses | Baked Products | 89.00 mcg | 22% | USDA_SR |
| 1041 | Avocados, raw, California | Fruits and Fruit Juices | 89.00 mcg | 22% | USDA_SR |
| 1042 | Artichokes, (globe or french), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 89.00 mcg | 22% | USDA_SR |
| 1043 | Artichokes, (globe or french), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 89.00 mcg | 22% | USDA_SR |
| 1044 | Cereal, hot, oats, instant: Weight Control, Cinnamon, dry, Quaker | Breakfast cereals | 89.00 mcg | 22% | CNF |
| 1045 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, dry, Quaker | Breakfast cereals | 89.00 mcg | 22% | CNF |
| 1046 | Muffin, oat bran (wheat free-product) | Baked Products | 89.00 mcg | 22% | CNF |
| 1047 | Hush puppy, homemade | Baked Products | 89.00 mcg | 22% | CNF |
| 1048 | Cookie, molasses | Baked Products | 89.00 mcg | 22% | CNF |
| 1049 | Artichoke (Globe, French), boiled, drained | Vegetables and Vegetable Products | 89.00 mcg | 22% | CNF |
| 1050 | Artichoke (Globe, French), boiled, drained, with salt | Vegetables and Vegetable Products | 89.00 mcg | 22% | CNF |
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