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 1801–1850 of 5,726 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1801 | Carrot, dehydrated | Vegetables and Vegetable Products | 55.00 mcg | 14% | CNF |
| 1802 | Candies, Reese's Pieces | Sweets | 55.00 mcg | 14% | CNF |
| 1803 | Candies, M&M's peanut chocolate candies | Sweets | 55.00 mcg | 14% | CNF |
| 1804 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 55.00 mcg | 14% | CNF |
| 1805 | Nuts, cashew butter, plain, salted | Nuts and Seeds | 55.00 mcg | 14% | CNF |
| 1806 | Nuts, almonds, dry roasted, unblanched, salted | Nuts and Seeds | 55.00 mcg | 14% | CNF |
| 1807 | Nuts, almonds, dry roasted, unblanched | Nuts and Seeds | 55.00 mcg | 14% | CNF |
| 1808 | Archway Home Style Cookies, Oatmeal | Baked Products | 54.00 mcg | 14% | USDA_SR |
| 1809 | Cake, pudding-type, chocolate, dry mix | Baked Products | 54.00 mcg | 14% | USDA_SR |
| 1810 | Soybeans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 54.00 mcg | 14% | USDA_SR |
| 1811 | Soybeans, mature cooked, boiled, without salt | Legumes and Legume Products | 54.00 mcg | 14% | USDA_SR |
| 1812 | Cookies, chocolate chip, commercially prepared, special dietary | Baked Products | 54.00 mcg | 14% | USDA_SR |
| 1813 | Cookies, oatmeal, reduced fat | Baked Products | 54.00 mcg | 14% | USDA_SR |
| 1814 | Buckwheat flour, whole-groat | Cereal Grains and Pasta | 54.00 mcg | 14% | USDA_SR |
| 1815 | Nuts, ginkgo nuts, raw | Nut and Seed Products | 54.00 mcg | 14% | USDA_SR |
| 1816 | Peppers, chili, green, canned | Vegetables and Vegetable Products | 54.00 mcg | 14% | USDA_SR |
| 1817 | Snacks, pretzels, hard, whole-wheat including both salted and unsalted | Snacks | 54.00 mcg | 14% | USDA_SR |
| 1818 | Cereal, hot, Red River, dry Robin Hood | Breakfast cereals | 54.00 mcg | 14% | CNF |
| 1819 | Pepper, chili, green, canned | Vegetables and Vegetable Products | 54.00 mcg | 14% | CNF |
| 1820 | Grains, buckwheat flour, whole-groat | Cereals, Grains and Pasta | 54.00 mcg | 14% | CNF |
| 1821 | Snacks, pretzels, hard, whole-wheat, including both salted and unsalted | Snacks | 54.00 mcg | 14% | CNF |
| 1822 | Cake mix, chocolate, pudding-type, dry, unprepared | Baked Products | 54.00 mcg | 14% | CNF |
| 1823 | Soybeans, dry, boiled, salted | Legumes and Legume Products | 54.00 mcg | 14% | CNF |
| 1824 | Soybeans, dry, boiled | Legumes and Legume Products | 54.00 mcg | 14% | CNF |
| 1825 | Nuts, ginkgo nuts, raw | Nuts and Seeds | 54.00 mcg | 14% | CNF |
| 1826 | Cereal, ready to eat, Puffed Wheat, Quaker | Breakfast cereals | 54.00 mcg | 14% | CNF |
| 1827 | Cake, shortcake, biscuit-type, prepared from recipe | Baked Products | 53.00 mcg | 13% | USDA_SR |
| 1828 | Cereals ready-to-eat, UNCLE SAM CEREAL | Breakfast Cereals | 53.00 mcg | 13% | USDA_SR |
| 1829 | Pancakes, buckwheat, dry mix, incomplete | Baked Products | 53.00 mcg | 13% | USDA_SR |
| 1830 | Muffins, blueberry, dry mix | Baked Products | 53.00 mcg | 13% | USDA_SR |
| 1831 | Bread, oatmeal, toasted | Baked Products | 53.00 mcg | 13% | USDA_SR |
| 1832 | Seeds, breadfruit seeds, raw | Nut and Seed Products | 53.00 mcg | 13% | USDA_SR |
| 1833 | Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 53.00 mcg | 13% | USDA_SR |
| 1834 | Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 53.00 mcg | 13% | USDA_SR |
| 1835 | Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 53.00 mcg | 13% | USDA_SR |
| 1836 | Plantains, yellow, baked | Fruits and Fruit Juices | 53.00 mcg | 13% | USDA_SR |
| 1837 | Nuts, almond butter, plain, with salt added | Nut and Seed Products | 53.00 mcg | 13% | USDA_SR |
| 1838 | Nuts, almond butter, plain, without salt added | Nut and Seed Products | 53.00 mcg | 13% | USDA_SR |
| 1839 | Peppers, hungarian, raw | Vegetables and Vegetable Products | 53.00 mcg | 13% | USDA_SR |
| 1840 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 53.00 mcg | 13% | USDA_SR |
| 1841 | Bread, multigrain, commercial, reduced sodium | Baked Products | 53.00 mcg | 13% | CNF |
| 1842 | Muffin, carrot, commercial | Baked Products | 53.00 mcg | 13% | CNF |
| 1843 | Cake, pound, homemade | Baked Products | 53.00 mcg | 13% | CNF |
| 1844 | Cake, shortcake, biscuit-type, homemade | Baked Products | 53.00 mcg | 13% | CNF |
| 1845 | Pepper, Hungarian, raw | Vegetables and Vegetable Products | 53.00 mcg | 13% | CNF |
| 1846 | Pancake, buckwheat, dry mix, incomplete, unprepared | Baked Products | 53.00 mcg | 13% | CNF |
| 1847 | Muffin, blueberry, dry mix, unprepared | Baked Products | 53.00 mcg | 13% | CNF |
| 1848 | Bread, multigrain, commercial | Baked Products | 53.00 mcg | 13% | CNF |
| 1849 | Nuts, almond butter, plain, salted | Nuts and Seeds | 53.00 mcg | 13% | CNF |
| 1850 | Nuts, almond butter, plain | Nuts and Seeds | 53.00 mcg | 13% | CNF |
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