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 1051–1100 of 3,065 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1051 | Cake, coffeecake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 48.00 mcg | 12% |
| 1052 | Hummus, commercial | Legumes and Legume Products | 48.00 mcg | 12% |
| 1053 | Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water | Breakfast Cereals | 48.00 mcg | 12% |
| 1054 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | Legumes and Legume Products | 48.00 mcg | 12% |
| 1055 | Beans, baked, home prepared | Legumes and Legume Products | 48.00 mcg | 12% |
| 1056 | Muffins, blueberry, commercially prepared (Includes mini-muffins) | Baked Products | 48.00 mcg | 12% |
| 1057 | Cookies, brownies, dry mix, sugar free | Baked Products | 48.00 mcg | 12% |
| 1058 | Taro, leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 48.00 mcg | 12% |
| 1059 | Onion rings, breaded, par fried, frozen, unprepared | Vegetables and Vegetable Products | 48.00 mcg | 12% |
| 1060 | Corn flour, yellow, degermed, unenriched | Cereal Grains and Pasta | 48.00 mcg | 12% |
| 1061 | Mushrooms, enoki, raw | Vegetables and Vegetable Products | 48.00 mcg | 12% |
| 1062 | Spaghetti, spinach, dry | Cereal Grains and Pasta | 48.00 mcg | 12% |
| 1063 | Taro leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 48.00 mcg | 12% |
| 1064 | Plantains, green, boiled | Fruits and Fruit Juices | 48.00 mcg | 12% |
| 1065 | Muffin, blueberry, commercially prepared, low-fat | Baked Products | 48.00 mcg | 12% |
| 1066 | Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) | Baked Products | 48.00 mcg | 12% |
| 1067 | Archway Home Style Cookies, Oatmeal Raisin | Baked Products | 47.00 mcg | 12% |
| 1068 | Cake, coffeecake, fruit | Baked Products | 47.00 mcg | 12% |
| 1069 | Bread, irish soda, prepared from recipe | Baked Products | 47.00 mcg | 12% |
| 1070 | Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry) | Baked Products | 47.00 mcg | 12% |
| 1071 | Crackers, crispbread, rye | Baked Products | 47.00 mcg | 12% |
| 1072 | Cookies, chocolate wafers | Baked Products | 47.00 mcg | 12% |
| 1073 | Cookies, brownies, commercially prepared | Baked Products | 47.00 mcg | 12% |
| 1074 | Cake, sponge, commercially prepared | Baked Products | 47.00 mcg | 12% |
| 1075 | Spices, garlic powder | Spices and Herbs | 47.00 mcg | 12% |
| 1076 | Beans, snap, green, microwaved | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 1077 | Nuts, chestnuts, japanese, raw | Nut and Seed Products | 47.00 mcg | 12% |
| 1078 | Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 1079 | Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 1080 | Hyacinth-beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 1081 | Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 1082 | Nabisco, Nabisco Grahams Crackers | Baked Products | 46.00 mcg | 12% |
| 1083 | Waffles, plain, prepared from recipe | Baked Products | 46.00 mcg | 12% |
| 1084 | Doughnuts, cake-type, plain, sugared or glazed | Baked Products | 46.00 mcg | 12% |
| 1085 | Beverages, Malted drink mix, natural, powder, dairy based. | Beverages | 46.00 mcg | 12% |
| 1086 | Cookies, oatmeal, commercially prepared, special dietary | Baked Products | 46.00 mcg | 12% |
| 1087 | Cookies, chocolate sandwich, with extra creme filling | Baked Products | 46.00 mcg | 12% |
| 1088 | McDONALD'S, BIG MAC | Fast Foods | 46.00 mcg | 12% |
| 1089 | Potatoes, mashed, dehydrated, flakes without milk, dry form | Vegetables and Vegetable Products | 46.00 mcg | 12% |
| 1090 | Cabbage, savoy, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 46.00 mcg | 12% |
| 1091 | Nuts, chestnuts, chinese, boiled and steamed | Nut and Seed Products | 46.00 mcg | 12% |
| 1092 | Peppers, sweet, red, raw | Vegetables and Vegetable Products | 46.00 mcg | 12% |
| 1093 | Okra, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 46.00 mcg | 12% |
| 1094 | Celtuce, raw | Vegetables and Vegetable Products | 46.00 mcg | 12% |
| 1095 | Candies, peanut brittle, prepared-from-recipe | Sweets | 46.00 mcg | 12% |
| 1096 | Okra, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 46.00 mcg | 12% |
| 1097 | Cereals ready-to-eat, WEETABIX whole grain cereal | Breakfast Cereals | 46.00 mcg | 12% |
| 1098 | Pizza rolls, frozen, unprepared | Meals, Entrees, and Side Dishes | 46.00 mcg | 12% |
| 1099 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 46.00 mcg | 12% |
| 1100 | Cabbage, savoy, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 46.00 mcg | 12% |
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