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 3,065 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Cabbage, kimchi | Vegetables and Vegetable Products | 52.00 mcg | 13% |
| 1002 | ON THE BORDER, Mexican rice | Restaurant Foods | 52.00 mcg | 13% |
| 1003 | Oat bran, raw | Cereal Grains and Pasta | 52.00 mcg | 13% |
| 1004 | Asparagus, raw | Vegetables and Vegetable Products | 52.00 mcg | 13% |
| 1005 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 52.00 mcg | 13% |
| 1006 | Cookies, chocolate chip, dry mix | Baked Products | 51.00 mcg | 13% |
| 1007 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork | Legumes and Legume Products | 51.00 mcg | 13% |
| 1008 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain | Legumes and Legume Products | 51.00 mcg | 13% |
| 1009 | Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal | Breakfast Cereals | 51.00 mcg | 13% |
| 1010 | Cake, gingerbread, dry mix | Baked Products | 51.00 mcg | 13% |
| 1011 | Candies, HERSHEYS, PAYDAY Bar | Sweets | 51.00 mcg | 13% |
| 1012 | Nuts, pistachio nuts, dry roasted, without salt added | Nut and Seed Products | 51.00 mcg | 13% |
| 1013 | Nuts, pistachio nuts, raw | Nut and Seed Products | 51.00 mcg | 13% |
| 1014 | Candies, sesame crunch | Sweets | 51.00 mcg | 13% |
| 1015 | Nuts, pistachio nuts, dry roasted, with salt added | Nut and Seed Products | 51.00 mcg | 13% |
| 1016 | Peppers, hot chile, sun-dried | Vegetables and Vegetable Products | 51.00 mcg | 13% |
| 1017 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 51.00 mcg | 13% |
| 1018 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 51.00 mcg | 13% |
| 1019 | Archway Home Style Cookies, Iced Oatmeal | Baked Products | 50.00 mcg | 12% |
| 1020 | Crackers, wheat, low salt | Baked Products | 50.00 mcg | 12% |
| 1021 | Cookies, oatmeal, dry mix | Baked Products | 50.00 mcg | 12% |
| 1022 | Cookies, graham crackers, chocolate-coated | Baked Products | 50.00 mcg | 12% |
| 1023 | Lima beans, large, mature seeds, canned | Legumes and Legume Products | 50.00 mcg | 12% |
| 1024 | Cereals, oats, instant, fortified, with raisins and spice, prepared with water | Breakfast Cereals | 50.00 mcg | 12% |
| 1025 | Sweet rolls, cinnamon, refrigerated dough with frosting | Baked Products | 50.00 mcg | 12% |
| 1026 | Cookies, vanilla sandwich with creme filling | Baked Products | 50.00 mcg | 12% |
| 1027 | McDONALD'S, BIG MAC (without Big Mac Sauce) | Fast Foods | 50.00 mcg | 12% |
| 1028 | TACO BELL, Bean Burrito | Fast Foods | 50.00 mcg | 12% |
| 1029 | Chrysanthemum, garland, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 50.00 mcg | 12% |
| 1030 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 50.00 mcg | 12% |
| 1031 | Nuts, mixed nuts, dry roasted, with peanuts, with salt added | Nut and Seed Products | 50.00 mcg | 12% |
| 1032 | Chrysanthemum, garland, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 50.00 mcg | 12% |
| 1033 | Restaurant, Mexican, spanish rice | Restaurant Foods | 50.00 mcg | 12% |
| 1034 | Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry | Baked Products | 49.00 mcg | 12% |
| 1035 | Cereals, QUAKER, Whole Wheat Natural Cereal, dry | Breakfast Cereals | 49.00 mcg | 12% |
| 1036 | Cereals, QUAKER, Quick Oats with Iron, Dry | Breakfast Cereals | 49.00 mcg | 12% |
| 1037 | Guavas, common, raw | Fruits and Fruit Juices | 49.00 mcg | 12% |
| 1038 | Pie crust, cookie-type, prepared from recipe, vanilla wafer, chilled | Baked Products | 49.00 mcg | 12% |
| 1039 | Muffins, English, whole-wheat | Baked Products | 49.00 mcg | 12% |
| 1040 | Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat | Baby Foods | 49.00 mcg | 12% |
| 1041 | Spices, paprika | Spices and Herbs | 49.00 mcg | 12% |
| 1042 | Nuts, almonds, blanched | Nut and Seed Products | 49.00 mcg | 12% |
| 1043 | Seeds, chia seeds, dried | Nut and Seed Products | 49.00 mcg | 12% |
| 1044 | Seeds, breadfruit seeds, boiled | Nut and Seed Products | 49.00 mcg | 12% |
| 1045 | Sweet potato leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 49.00 mcg | 12% |
| 1046 | Corn, sweet, yellow, canned, vacuum pack, no salt added | Vegetables and Vegetable Products | 49.00 mcg | 12% |
| 1047 | Sweet potato leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 49.00 mcg | 12% |
| 1048 | Corn, sweet, yellow, canned, vacuum pack, regular pack | Vegetables and Vegetable Products | 49.00 mcg | 12% |
| 1049 | Corn, sweet, white, canned, vacuum pack, no salt added | Vegetables and Vegetable Products | 49.00 mcg | 12% |
| 1050 | Corn, sweet, white, canned, vacuum pack, regular pack | Vegetables and Vegetable Products | 49.00 mcg | 12% |
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