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 1851–1900 of 5,726 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1851 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 53.00 mcg | 13% | CNF |
| 1852 | Peas, green, frozen, unprepared | Vegetables and Vegetable Products | 53.00 mcg | 13% | CNF |
| 1853 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 53.00 mcg | 13% | CNF |
| 1854 | Cabbage, Chinese (pe-tsai), boiled, drained | Vegetables and Vegetable Products | 53.00 mcg | 13% | CNF |
| 1855 | Beverages, coffee substitute, cereal grain beverage, powder | Beverages | 52.00 mcg | 13% | USDA_SR |
| 1856 | French toast, frozen, ready-to-heat | Baked Products | 52.00 mcg | 13% | USDA_SR |
| 1857 | Crackers, rye, wafers, seasoned | Baked Products | 52.00 mcg | 13% | USDA_SR |
| 1858 | Bread, whole-wheat, commercially prepared, toasted | Baked Products | 52.00 mcg | 13% | USDA_SR |
| 1859 | Cabbage, kimchi | Vegetables and Vegetable Products | 52.00 mcg | 13% | USDA_SR |
| 1860 | ON THE BORDER, Mexican rice | Restaurant Foods | 52.00 mcg | 13% | USDA_SR |
| 1861 | Oat bran, raw | Cereal Grains and Pasta | 52.00 mcg | 13% | USDA_SR |
| 1862 | Asparagus, raw | Vegetables and Vegetable Products | 52.00 mcg | 13% | USDA_SR |
| 1863 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 52.00 mcg | 13% | USDA_SR |
| 1864 | Grains, oat bran, dry | Cereals, Grains and Pasta | 52.00 mcg | 13% | CNF |
| 1865 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 52.00 mcg | 13% | CNF |
| 1866 | French toast, frozen, ready to heat | Baked Products | 52.00 mcg | 13% | CNF |
| 1867 | Cracker, rye, wafers, seasoned | Baked Products | 52.00 mcg | 13% | CNF |
| 1868 | Coffee substitute, cereal grain beverage, powder | Beverages | 52.00 mcg | 13% | CNF |
| 1869 | Asparagus, raw | Vegetables and Vegetable Products | 52.00 mcg | 13% | CNF |
| 1870 | Cookies, chocolate chip, dry mix | Baked Products | 51.00 mcg | 13% | USDA_SR |
| 1871 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork | Legumes and Legume Products | 51.00 mcg | 13% | USDA_SR |
| 1872 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain | Legumes and Legume Products | 51.00 mcg | 13% | USDA_SR |
| 1873 | Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal | Breakfast Cereals | 51.00 mcg | 13% | USDA_SR |
| 1874 | Cake, gingerbread, dry mix | Baked Products | 51.00 mcg | 13% | USDA_SR |
| 1875 | Candies, HERSHEYS, PAYDAY Bar | Sweets | 51.00 mcg | 13% | USDA_SR |
| 1876 | Nuts, pistachio nuts, dry roasted, without salt added | Nut and Seed Products | 51.00 mcg | 13% | USDA_SR |
| 1877 | Nuts, pistachio nuts, raw | Nut and Seed Products | 51.00 mcg | 13% | USDA_SR |
| 1878 | Candies, sesame crunch | Sweets | 51.00 mcg | 13% | USDA_SR |
| 1879 | Nuts, pistachio nuts, dry roasted, with salt added | Nut and Seed Products | 51.00 mcg | 13% | USDA_SR |
| 1880 | Peppers, hot chile, sun-dried | Vegetables and Vegetable Products | 51.00 mcg | 13% | USDA_SR |
| 1881 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 51.00 mcg | 13% | USDA_SR |
| 1882 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 51.00 mcg | 13% | USDA_SR |
| 1883 | Artichoke, canned | Vegetables and Vegetable Products | 51.00 mcg | 13% | CNF |
| 1884 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 51.00 mcg | 13% | CNF |
| 1885 | Candies, sesame crunch (crisp) | Sweets | 51.00 mcg | 13% | CNF |
| 1886 | Cookie, chocolate chip, dry mix, unprepared | Baked Products | 51.00 mcg | 13% | CNF |
| 1887 | Cake mix, gingerbread, dry, unprepared | Baked Products | 51.00 mcg | 13% | CNF |
| 1888 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned with pork | Legumes and Legume Products | 51.00 mcg | 13% | CNF |
| 1889 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid | Legumes and Legume Products | 51.00 mcg | 13% | CNF |
| 1890 | Nuts, pistachio nuts, raw | Nuts and Seeds | 51.00 mcg | 13% | CNF |
| 1891 | Nuts, pistachio nuts, dry roasted, salted | Nuts and Seeds | 51.00 mcg | 13% | CNF |
| 1892 | Nuts, pistachio nuts, dry roasted | Nuts and Seeds | 51.00 mcg | 13% | CNF |
| 1893 | Pepper, hot chili, red, sun-dried | Vegetables and Vegetable Products | 51.00 mcg | 13% | CNF |
| 1894 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained | Vegetables and Vegetable Products | 51.00 mcg | 13% | CNF |
| 1895 | Cereal, ready to eat, Muffets, Quaker | Breakfast cereals | 51.00 mcg | 13% | CNF |
| 1896 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 50.00 mcg | 12% | USDA_FF |
| 1897 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 50.00 mcg | 12% | USDA_FF |
| 1898 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 50.00 mcg | 12% | USDA_FF |
| 1899 | Archway Home Style Cookies, Iced Oatmeal | Baked Products | 50.00 mcg | 12% | USDA_SR |
| 1900 | Crackers, wheat, low salt | Baked Products | 50.00 mcg | 12% | USDA_SR |
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