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
Selling a product with folate? Generate a print-ready nutrition label from your recipe.
Showing 2001–2050 of 5,726 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2001 | Nuts, chestnuts, japanese, raw | Nut and Seed Products | 47.00 mcg | 12% | USDA_SR |
| 2002 | Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 47.00 mcg | 12% | USDA_SR |
| 2003 | Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 47.00 mcg | 12% | USDA_SR |
| 2004 | Hyacinth-beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 47.00 mcg | 12% | USDA_SR |
| 2005 | Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 47.00 mcg | 12% | USDA_SR |
| 2006 | Cereal, ready to eat, Muslix: Almond Raisin, Kellogg's | Breakfast cereals | 47.00 mcg | 12% | CNF |
| 2007 | Beans, snap (Italian, green or yellow), fresh, microwaved | Vegetables and Vegetable Products | 47.00 mcg | 12% | CNF |
| 2008 | Beans, hyacinth, boiled, drained, with salt | Vegetables and Vegetable Products | 47.00 mcg | 12% | CNF |
| 2009 | Bread, Irish soda, homemade | Baked Products | 47.00 mcg | 12% | CNF |
| 2010 | Beans, kidney, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 47.00 mcg | 12% | CNF |
| 2011 | Artichoke, marinated | Vegetables and Vegetable Products | 47.00 mcg | 12% | CNF |
| 2012 | Sweet potato, flour | Vegetables and Vegetable Products | 47.00 mcg | 12% | CNF |
| 2013 | Fast foods, mexican, burrito with beans and chili peppers | Fast Foods | 47.00 mcg | 12% | CNF |
| 2014 | Danish pastry, fruit (apple, raisin, lemon, raspberry) | Baked Products | 47.00 mcg | 12% | CNF |
| 2015 | Cracker, crispbread, rye | Baked Products | 47.00 mcg | 12% | CNF |
| 2016 | Cookie, chocolate wafer | Baked Products | 47.00 mcg | 12% | CNF |
| 2017 | Cookie, brownie, commercial | Baked Products | 47.00 mcg | 12% | CNF |
| 2018 | Cake, sponge, commercial | Baked Products | 47.00 mcg | 12% | CNF |
| 2019 | Coffee cake, fruit | Baked Products | 47.00 mcg | 12% | CNF |
| 2020 | Nuts, Japanese chestnuts, raw | Nuts and Seeds | 47.00 mcg | 12% | CNF |
| 2021 | Beans, hyacinth, boiled, drained | Vegetables and Vegetable Products | 47.00 mcg | 12% | CNF |
| 2022 | Beans, kidney, sprouted, boiled, drained | Vegetables and Vegetable Products | 47.00 mcg | 12% | CNF |
| 2023 | Spices, garlic powder | Spices and Herbs | 47.00 mcg | 12% | CNF |
| 2024 | Nabisco, Nabisco Grahams Crackers | Baked Products | 46.00 mcg | 12% | USDA_SR |
| 2025 | Waffles, plain, prepared from recipe | Baked Products | 46.00 mcg | 12% | USDA_SR |
| 2026 | Doughnuts, cake-type, plain, sugared or glazed | Baked Products | 46.00 mcg | 12% | USDA_SR |
| 2027 | Beverages, Malted drink mix, natural, powder, dairy based. | Beverages | 46.00 mcg | 12% | USDA_SR |
| 2028 | Cookies, oatmeal, commercially prepared, special dietary | Baked Products | 46.00 mcg | 12% | USDA_SR |
| 2029 | Cookies, chocolate sandwich, with extra creme filling | Baked Products | 46.00 mcg | 12% | USDA_SR |
| 2030 | McDONALD'S, BIG MAC | Fast Foods | 46.00 mcg | 12% | USDA_SR |
| 2031 | Potatoes, mashed, dehydrated, flakes without milk, dry form | Vegetables and Vegetable Products | 46.00 mcg | 12% | USDA_SR |
| 2032 | Cabbage, savoy, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 46.00 mcg | 12% | USDA_SR |
| 2033 | Nuts, chestnuts, chinese, boiled and steamed | Nut and Seed Products | 46.00 mcg | 12% | USDA_SR |
| 2034 | Peppers, sweet, red, raw | Vegetables and Vegetable Products | 46.00 mcg | 12% | USDA_SR |
| 2035 | Okra, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 46.00 mcg | 12% | USDA_SR |
| 2036 | Celtuce, raw | Vegetables and Vegetable Products | 46.00 mcg | 12% | USDA_SR |
| 2037 | Candies, peanut brittle, prepared-from-recipe | Sweets | 46.00 mcg | 12% | USDA_SR |
| 2038 | Okra, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 46.00 mcg | 12% | USDA_SR |
| 2039 | Cereals ready-to-eat, WEETABIX whole grain cereal | Breakfast Cereals | 46.00 mcg | 12% | USDA_SR |
| 2040 | Pizza rolls, frozen, unprepared | Meals, Entrees, and Side Dishes | 46.00 mcg | 12% | USDA_SR |
| 2041 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 46.00 mcg | 12% | USDA_SR |
| 2042 | Cabbage, savoy, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 46.00 mcg | 12% | USDA_SR |
| 2043 | Pizza roll, frozen, unprepared | Mixed Dishes | 46.00 mcg | 12% | CNF |
| 2044 | Muffin, wheat bran, with raisins, homemade | Baked Products | 46.00 mcg | 12% | CNF |
| 2045 | Okra (gumbo), boiled, drained, with salt | Vegetables and Vegetable Products | 46.00 mcg | 12% | CNF |
| 2046 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 46.00 mcg | 12% | CNF |
| 2047 | Cabbage, savoy, boiled, drained, with salt | Vegetables and Vegetable Products | 46.00 mcg | 12% | CNF |
| 2048 | Candies, peanut brittle, homemade | Sweets | 46.00 mcg | 12% | CNF |
| 2049 | Waffle, plain, homemade | Baked Products | 46.00 mcg | 12% | CNF |
| 2050 | Doughnut (donut), cake-type, plain, sugared or glazed | Baked Products | 46.00 mcg | 12% | CNF |
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