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 1951–2000 of 5,726 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1951 | Bread, multigrain, toasted | Baked Products | 49.00 mcg | 12% | CNF |
| 1952 | Nuts, almonds, dried, blanched, unroasted | Nuts and Seeds | 49.00 mcg | 12% | CNF |
| 1953 | Seeds, chia seeds, dried | Nuts and Seeds | 49.00 mcg | 12% | CNF |
| 1954 | Seeds, breadfruit seeds, boiled | Nuts and Seeds | 49.00 mcg | 12% | CNF |
| 1955 | Corn, sweet, canned, vacuum pack, niblets | Vegetables and Vegetable Products | 49.00 mcg | 12% | CNF |
| 1956 | Sweet potato leaves, steamed | Vegetables and Vegetable Products | 49.00 mcg | 12% | CNF |
| 1957 | Guava, common, raw | Fruits and fruit juices | 49.00 mcg | 12% | CNF |
| 1958 | Cereal, hot, oats, large flakes, dry, Quaker | Breakfast cereals | 49.00 mcg | 12% | CNF |
| 1959 | Cereal, hot, oats, quick, dry, Quaker | Breakfast cereals | 49.00 mcg | 12% | CNF |
| 1960 | Cereal, hot, oats, one minute, dry, Quaker | Breakfast cereals | 49.00 mcg | 12% | CNF |
| 1961 | Spices, paprika | Spices and Herbs | 49.00 mcg | 12% | CNF |
| 1962 | Cake, coffeecake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 48.00 mcg | 12% | USDA_SR |
| 1963 | Hummus, commercial | Legumes and Legume Products | 48.00 mcg | 12% | USDA_SR |
| 1964 | Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water | Breakfast Cereals | 48.00 mcg | 12% | USDA_SR |
| 1965 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | Legumes and Legume Products | 48.00 mcg | 12% | USDA_SR |
| 1966 | Beans, baked, home prepared | Legumes and Legume Products | 48.00 mcg | 12% | USDA_SR |
| 1967 | Muffins, blueberry, commercially prepared (Includes mini-muffins) | Baked Products | 48.00 mcg | 12% | USDA_SR |
| 1968 | Cookies, brownies, dry mix, sugar free | Baked Products | 48.00 mcg | 12% | USDA_SR |
| 1969 | Taro, leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 48.00 mcg | 12% | USDA_SR |
| 1970 | Onion rings, breaded, par fried, frozen, unprepared | Vegetables and Vegetable Products | 48.00 mcg | 12% | USDA_SR |
| 1971 | Corn flour, yellow, degermed, unenriched | Cereal Grains and Pasta | 48.00 mcg | 12% | USDA_SR |
| 1972 | Mushrooms, enoki, raw | Vegetables and Vegetable Products | 48.00 mcg | 12% | USDA_SR |
| 1973 | Spaghetti, spinach, dry | Cereal Grains and Pasta | 48.00 mcg | 12% | USDA_SR |
| 1974 | Taro leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 48.00 mcg | 12% | USDA_SR |
| 1975 | Plantains, green, boiled | Fruits and Fruit Juices | 48.00 mcg | 12% | USDA_SR |
| 1976 | Muffin, blueberry, commercially prepared, low-fat | Baked Products | 48.00 mcg | 12% | USDA_SR |
| 1977 | Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) | Baked Products | 48.00 mcg | 12% | USDA_SR |
| 1978 | Turnover, fruit (apple, berry, cherry, peach) | Baked Products | 48.00 mcg | 12% | CNF |
| 1979 | Chickpeas (garbanzo beans, bengal gram), canned, drained solids | Legumes and Legume Products | 48.00 mcg | 12% | CNF |
| 1980 | Taro leaves, steamed, with salt | Vegetables and Vegetable Products | 48.00 mcg | 12% | CNF |
| 1981 | Muffin, blueberry, commercial, reduced fat | Baked Products | 48.00 mcg | 12% | CNF |
| 1982 | Toaster pastry, fruit, toasted (apple, blueberry, cherry, strawberry) | Baked Products | 48.00 mcg | 12% | CNF |
| 1983 | Grains, corn flour, degermed, unenriched, yellow | Cereals, Grains and Pasta | 48.00 mcg | 12% | CNF |
| 1984 | Muffin, blueberry, commercial | Baked Products | 48.00 mcg | 12% | CNF |
| 1985 | Coffee cake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 48.00 mcg | 12% | CNF |
| 1986 | Beans, baked, homemade | Legumes and Legume Products | 48.00 mcg | 12% | CNF |
| 1987 | Onion rings, breaded, par-fried, frozen, unprepared | Vegetables and Vegetable Products | 48.00 mcg | 12% | CNF |
| 1988 | Mushroom, enoki, raw | Vegetables and Vegetable Products | 48.00 mcg | 12% | CNF |
| 1989 | Taro leaves, steamed | Vegetables and Vegetable Products | 48.00 mcg | 12% | CNF |
| 1990 | Peppers, bell, red, raw | Vegetables and Vegetable Products | 47.32 mcg | 12% | USDA_FF |
| 1991 | Archway Home Style Cookies, Oatmeal Raisin | Baked Products | 47.00 mcg | 12% | USDA_SR |
| 1992 | Cake, coffeecake, fruit | Baked Products | 47.00 mcg | 12% | USDA_SR |
| 1993 | Bread, irish soda, prepared from recipe | Baked Products | 47.00 mcg | 12% | USDA_SR |
| 1994 | Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry) | Baked Products | 47.00 mcg | 12% | USDA_SR |
| 1995 | Crackers, crispbread, rye | Baked Products | 47.00 mcg | 12% | USDA_SR |
| 1996 | Cookies, chocolate wafers | Baked Products | 47.00 mcg | 12% | USDA_SR |
| 1997 | Cookies, brownies, commercially prepared | Baked Products | 47.00 mcg | 12% | USDA_SR |
| 1998 | Cake, sponge, commercially prepared | Baked Products | 47.00 mcg | 12% | USDA_SR |
| 1999 | Spices, garlic powder | Spices and Herbs | 47.00 mcg | 12% | USDA_SR |
| 2000 | Beans, snap, green, microwaved | Vegetables and Vegetable Products | 47.00 mcg | 12% | USDA_SR |
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