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 151–200 of 2,541 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Chickpeas (garbanzo beans, bengal gram), boiled | Legumes and Legume Products | 172.00 mcg | 43% |
| 152 | Chickpeas (garbanzo beans, bengal gram), boiled, salted | Legumes and Legume Products | 172.00 mcg | 43% |
| 153 | Soybeans, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 172.00 mcg | 43% |
| 154 | Beans, pinto, boiled | Legumes and Legume Products | 172.00 mcg | 43% |
| 155 | Beans, pinto, boiled, salted | Legumes and Legume Products | 172.00 mcg | 43% |
| 156 | Snacks, pretzels, hard, plain, unsalted | Snacks | 171.00 mcg | 43% |
| 157 | Shake and bake, dry | Baked Products | 171.00 mcg | 43% |
| 158 | Pepper, pasilla, dried | Vegetables and Vegetable Products | 170.00 mcg | 42% |
| 159 | Beans, pink, boiled | Legumes and Legume Products | 168.00 mcg | 42% |
| 160 | Beans, pink, boiled, salted | Legumes and Legume Products | 168.00 mcg | 42% |
| 161 | Cowpeas (black-eyed peas), immature seeds, raw | Vegetables and Vegetable Products | 168.00 mcg | 42% |
| 162 | Bread stuffing, dry mix, unprepared | Baked Products | 168.00 mcg | 42% |
| 163 | Cereal, ready to eat, Sugar Crisp, Post | Breakfast cereals | 167.00 mcg | 42% |
| 164 | Grains, wheat flour, white, high gluten | Cereals, Grains and Pasta | 167.00 mcg | 42% |
| 165 | Onion, dehydrated flakes | Vegetables and Vegetable Products | 166.00 mcg | 42% |
| 166 | Snacks, pretzels, hard, plain, salted | Snacks | 166.00 mcg | 42% |
| 167 | Soybeans, green (edamame), raw | Vegetables and Vegetable Products | 165.00 mcg | 41% |
| 168 | Mushroom, shiitake, dried | Vegetables and Vegetable Products | 163.00 mcg | 41% |
| 169 | Meal replacement (cereal), ready to eat, Vector, Kellogg's | Breakfast cereals | 163.00 mcg | 41% |
| 170 | Rice, spanish rice mix, unprepared | Mixed Dishes | 162.00 mcg | 40% |
| 171 | Bread stick, plain | Baked Products | 162.00 mcg | 40% |
| 172 | Spices, mustard seed, yellow | Spices and Herbs | 162.00 mcg | 40% |
| 173 | Cereal, ready to eat, Special K: with Red Berries, Kellogg's | Breakfast cereals | 161.00 mcg | 40% |
| 174 | Seeds, safflower seed kernels, dried | Nuts and Seeds | 160.00 mcg | 40% |
| 175 | Jew's ear (cloud or wood ear, pepeao), dried | Vegetables and Vegetable Products | 160.00 mcg | 40% |
| 176 | Soup, minestrone, dehydrated | Soups, Sauces and Gravies | 159.00 mcg | 40% |
| 177 | Seeds, safflower seed meal, partially defatted | Nuts and Seeds | 159.00 mcg | 40% |
| 178 | Beans, legumes, mung (green gram), boiled | Legumes and Legume Products | 159.00 mcg | 40% |
| 179 | Beans, legumes, mung (green gram), boiled, salted | Legumes and Legume Products | 159.00 mcg | 40% |
| 180 | Mustard spinach (tendergreen), raw | Vegetables and Vegetable Products | 159.00 mcg | 40% |
| 181 | Parsley, fresh | Vegetables and Vegetable Products | 152.00 mcg | 38% |
| 182 | Beans, lima, dry, baby, boiled | Legumes and Legume Products | 150.00 mcg | 38% |
| 183 | Beans, lima, dry, baby, boiled, salted | Legumes and Legume Products | 150.00 mcg | 38% |
| 184 | Spices, dill weed, fresh | Spices and Herbs | 150.00 mcg | 38% |
| 185 | Beans, black, mature seeds, boiled, salted | Legumes and Legume Products | 149.00 mcg | 37% |
| 186 | Asparagus, boiled, drained, with salt | Vegetables and Vegetable Products | 149.00 mcg | 37% |
| 187 | Beans, black, mature seeds, boiled | Legumes and Legume Products | 149.00 mcg | 37% |
| 188 | Asparagus, boiled, drained | Vegetables and Vegetable Products | 149.00 mcg | 37% |
| 189 | Broadbeans (fava beans), in pod, raw | Vegetables and Vegetable Products | 148.00 mcg | 37% |
| 190 | Okra (gumbo), frozen, unprepared | Vegetables and Vegetable Products | 148.00 mcg | 37% |
| 191 | Cereal, ready to eat, Cheerios: Oat Clusters Crunch, General Mills | Breakfast cereals | 147.00 mcg | 37% |
| 192 | Seaweed, dulse (laver, nori), raw | Vegetables and Vegetable Products | 146.00 mcg | 36% |
| 193 | Cereal, ready to eat, Special K: Almond Vanilla, Kellogg's | Breakfast cereals | 146.00 mcg | 36% |
| 194 | Beans, yardlong, mature seeds, boiled, salted | Legumes and Legume Products | 146.00 mcg | 36% |
| 195 | Spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 146.00 mcg | 36% |
| 196 | Spinach, boiled, drained | Vegetables and Vegetable Products | 146.00 mcg | 36% |
| 197 | Beans, yardlong, mature seeds, boiled | Legumes and Legume Products | 146.00 mcg | 36% |
| 198 | Spinach, frozen, unprepared | Vegetables and Vegetable Products | 145.00 mcg | 36% |
| 199 | Cereal, ready to eat, All Bran Buds, Kellogg's | Breakfast cereals | 145.00 mcg | 36% |
| 200 | Peanut butter, natural | Legumes and Legume Products | 145.00 mcg | 36% |
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