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 1501–1550 of 5,726 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1501 | Bok choy, pak-choi, raw | Vegetables and Vegetable Products | 66.00 mcg | 16% | CNF |
| 1502 | Cereal, hot, oats, instant: raisins and spice, dry, Quaker | Breakfast cereals | 66.00 mcg | 16% | CNF |
| 1503 | Broccoli, raw | Vegetables and Vegetable Products | 65.00 mcg | 16% | USDA_FF |
| 1504 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 65.00 mcg | 16% | USDA_FF |
| 1505 | Broccoli, raw | Vegetables and Vegetable Products | 65.00 mcg | 16% | USDA_FF |
| 1506 | Peas, split, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 65.00 mcg | 16% | USDA_SR |
| 1507 | Beans, white, mature seeds, canned | Legumes and Legume Products | 65.00 mcg | 16% | USDA_SR |
| 1508 | Doughnuts, cake-type, plain, chocolate-coated or frosted | Baked Products | 65.00 mcg | 16% | USDA_SR |
| 1509 | McDONALD'S, Hotcakes (with 2 pats margarine & syrup) | Fast Foods | 65.00 mcg | 16% | USDA_SR |
| 1510 | PAPA JOHN'S 14" The Works Pizza, Original Crust | Fast Foods | 65.00 mcg | 16% | USDA_SR |
| 1511 | Muffins, blueberry, toaster-type | Baked Products | 65.00 mcg | 16% | USDA_SR |
| 1512 | Bread, whole-wheat, prepared from recipe | Baked Products | 65.00 mcg | 16% | USDA_SR |
| 1513 | Peas, split, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 65.00 mcg | 16% | USDA_SR |
| 1514 | Babyfood, fortified cereal bar, fruit filling | Baby Foods | 65.00 mcg | 16% | USDA_SR |
| 1515 | Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds | Snacks | 65.00 mcg | 16% | USDA_SR |
| 1516 | Peas, green, raw | Vegetables and Vegetable Products | 65.00 mcg | 16% | USDA_SR |
| 1517 | SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato | Fast Foods | 65.00 mcg | 16% | USDA_SR |
| 1518 | Kale, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 65.00 mcg | 16% | USDA_SR |
| 1519 | Kale, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 65.00 mcg | 16% | USDA_SR |
| 1520 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 65.00 mcg | 16% | USDA_SR |
| 1521 | Kale, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 65.00 mcg | 16% | USDA_SR |
| 1522 | Macaroni, vegetable, enriched, cooked | Cereal Grains and Pasta | 65.00 mcg | 16% | USDA_SR |
| 1523 | Candies, halavah, plain | Sweets | 65.00 mcg | 16% | USDA_SR |
| 1524 | Pie Crust, Cookie-type, Graham Cracker, Ready Crust | Baked Products | 65.00 mcg | 16% | USDA_SR |
| 1525 | Pie crust, cookie-type, graham cracker, ready-to-serve | Baked Products | 65.00 mcg | 16% | CNF |
| 1526 | Candies, halavah (halvah), plain | Sweets | 65.00 mcg | 16% | CNF |
| 1527 | Snacks, trail mix, regular with chocolate chips, unsalted | Snacks | 65.00 mcg | 16% | CNF |
| 1528 | Muffin, blueberry, toaster-type | Baked Products | 65.00 mcg | 16% | CNF |
| 1529 | Doughnut (donut), cake-type, plain, chocolate coated or iced | Baked Products | 65.00 mcg | 16% | CNF |
| 1530 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 65.00 mcg | 16% | CNF |
| 1531 | Peas, split, boiled, salted | Legumes and Legume Products | 65.00 mcg | 16% | CNF |
| 1532 | Peas, split, boiled | Legumes and Legume Products | 65.00 mcg | 16% | CNF |
| 1533 | Beans, white, canned, solids and liquid, no salt added | Legumes and Legume Products | 65.00 mcg | 16% | CNF |
| 1534 | Nuts, almond butter, honey and cinnamon, salted | Nuts and Seeds | 65.00 mcg | 16% | CNF |
| 1535 | Peas, green, raw | Vegetables and Vegetable Products | 65.00 mcg | 16% | CNF |
| 1536 | Cereal, ready to eat, Frosted Flakes, Kellogg's | Breakfast cereals | 65.00 mcg | 16% | CNF |
| 1537 | Cereal, ready to eat, Life, Quaker | Breakfast cereals | 65.00 mcg | 16% | CNF |
| 1538 | Muffins, English, wheat | Baked Products | 64.00 mcg | 16% | USDA_SR |
| 1539 | Spices, onion powder | Spices and Herbs | 64.00 mcg | 16% | USDA_SR |
| 1540 | Cauliflower, frozen, unprepared | Vegetables and Vegetable Products | 64.00 mcg | 16% | USDA_SR |
| 1541 | Onions, spring or scallions (includes tops and bulb), raw | Vegetables and Vegetable Products | 64.00 mcg | 16% | USDA_SR |
| 1542 | Noodles, egg, spinach, enriched, cooked | Cereal Grains and Pasta | 64.00 mcg | 16% | USDA_SR |
| 1543 | Pasta, fresh-refrigerated, spinach, cooked | Cereal Grains and Pasta | 64.00 mcg | 16% | USDA_SR |
| 1544 | Pasta, fresh-refrigerated, plain, cooked | Cereal Grains and Pasta | 64.00 mcg | 16% | USDA_SR |
| 1545 | Leeks, (bulb and lower leaf-portion), raw | Vegetables and Vegetable Products | 64.00 mcg | 16% | USDA_SR |
| 1546 | Snacks, potato chips, barbecue-flavor | Snacks | 64.00 mcg | 16% | USDA_SR |
| 1547 | Fast foods, hot dog with chili | Fast Foods | 64.00 mcg | 16% | CNF |
| 1548 | Pasta, fresh-refrigerated, spinach, cooked | Cereals, Grains and Pasta | 64.00 mcg | 16% | CNF |
| 1549 | Pasta, fresh-refrigerated, plain, cooked | Cereals, Grains and Pasta | 64.00 mcg | 16% | CNF |
| 1550 | English muffin, wheat | Baked Products | 64.00 mcg | 16% | CNF |
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