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 201–250 of 5,726 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 201 | Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar | Breakfast Cereals | 273.00 mcg | 68% | USDA_SR |
| 202 | Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Bar | Sweets | 273.00 mcg | 68% | USDA_SR |
| 203 | Cornmeal, white, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 264.00 mcg | 66% | USDA_SR |
| 204 | Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 264.00 mcg | 66% | USDA_SR |
| 205 | Pasta, egg noodles, enriched, dry | Cereals, Grains and Pasta | 264.00 mcg | 66% | CNF |
| 206 | Cereal, ready to eat, Toasted Oats, Selection | Breakfast cereals | 262.00 mcg | 66% | CNF |
| 207 | Rice, white, long-grain, parboiled, enriched, dry | Cereal Grains and Pasta | 257.00 mcg | 64% | USDA_SR |
| 208 | Pasta, spaghetti, enriched, dry | Cereals, Grains and Pasta | 253.00 mcg | 63% | CNF |
| 209 | Pasta, macaroni (elbow), enriched, dry | Cereals, Grains and Pasta | 253.00 mcg | 63% | CNF |
| 210 | Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified | Baby Foods | 250.00 mcg | 62% | USDA_SR |
| 211 | Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber | Breakfast Cereals | 249.00 mcg | 62% | USDA_SR |
| 212 | Peanut flour, defatted | Legumes and Legume Products | 248.00 mcg | 62% | USDA_SR |
| 213 | Peanut flour, defatted, salted | Legumes and Legume Products | 248.00 mcg | 62% | CNF |
| 214 | Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry | Breakfast Cereals | 247.00 mcg | 62% | USDA_SR |
| 215 | Babyfood, cereal, oatmeal, dry fortified | Baby Foods | 247.00 mcg | 62% | USDA_SR |
| 216 | Peanuts, valencia, raw | Legumes and Legume Products | 246.00 mcg | 62% | USDA_SR |
| 217 | Peanuts, Valencia, raw | Legumes and Legume Products | 246.00 mcg | 62% | CNF |
| 218 | Noodles, egg, spinach, enriched, dry | Cereal Grains and Pasta | 245.00 mcg | 61% | USDA_SR |
| 219 | Seeds, cottonseed meal, partially defatted (glandless) | Nut and Seed Products | 242.00 mcg | 60% | USDA_SR |
| 220 | Seeds, cottonseed meal, partially defatted | Nuts and Seeds | 242.00 mcg | 60% | CNF |
| 221 | Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares | Snacks | 241.00 mcg | 60% | USDA_SR |
| 222 | Snacks, RICE KRISPIES SQUARES | Snacks | 241.00 mcg | 60% | CNF |
| 223 | Peanuts, spanish, raw | Legumes and Legume Products | 240.00 mcg | 60% | USDA_SR |
| 224 | Snacks, soy chips or crisps, salted | Snacks | 240.00 mcg | 60% | USDA_SR |
| 225 | Peanuts, all types, raw | Legumes and Legume Products | 240.00 mcg | 60% | USDA_SR |
| 226 | Snacks, soy chips or crisps, salted | Snacks | 240.00 mcg | 60% | CNF |
| 227 | Peanuts, all types, raw | Legumes and Legume Products | 240.00 mcg | 60% | CNF |
| 228 | Peanuts, Spanish, raw | Legumes and Legume Products | 240.00 mcg | 60% | CNF |
| 229 | Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry | Breakfast Cereals | 239.00 mcg | 60% | USDA_SR |
| 230 | Peanuts, virginia, raw | Legumes and Legume Products | 239.00 mcg | 60% | USDA_SR |
| 231 | Meal replacement (cereal), ready to eat, Force Active, President's Choice | Breakfast cereals | 239.00 mcg | 60% | CNF |
| 232 | Peanuts, Virginia, raw | Legumes and Legume Products | 239.00 mcg | 60% | CNF |
| 233 | Seeds, sunflower seed kernels, toasted, without salt | Nut and Seed Products | 238.00 mcg | 60% | USDA_SR |
| 234 | Seeds, sunflower seed kernels, toasted, with salt added | Nut and Seed Products | 238.00 mcg | 60% | USDA_SR |
| 235 | Seeds, sunflower seed kernels, toasted, salted | Nuts and Seeds | 238.00 mcg | 60% | CNF |
| 236 | Seeds, sunflower seed kernels, toasted | Nuts and Seeds | 238.00 mcg | 60% | CNF |
| 237 | Spices, oregano, dried | Spices and Herbs | 237.00 mcg | 59% | USDA_SR |
| 238 | Seeds, sunflower seed kernels, dry roasted, without salt | Nut and Seed Products | 237.00 mcg | 59% | USDA_SR |
| 239 | Seeds, sunflower seed butter, without salt | Nut and Seed Products | 237.00 mcg | 59% | USDA_SR |
| 240 | Pasta, dry, enriched | Cereal Grains and Pasta | 237.00 mcg | 59% | USDA_SR |
| 241 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 237.00 mcg | 59% | USDA_SR |
| 242 | Seeds, sunflower seed kernels from shell, dry roasted, with salt added | Nut and Seed Products | 237.00 mcg | 59% | USDA_SR |
| 243 | Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) | Nut and Seed Products | 237.00 mcg | 59% | USDA_SR |
| 244 | Seeds, sunflower seed butter, salted | Nuts and Seeds | 237.00 mcg | 59% | CNF |
| 245 | Seeds, sunflower seed kernels, dry roasted, salted | Nuts and Seeds | 237.00 mcg | 59% | CNF |
| 246 | Seeds, sunflower seed butter | Nuts and Seeds | 237.00 mcg | 59% | CNF |
| 247 | Seeds, sunflower seed kernels, dry roasted | Nuts and Seeds | 237.00 mcg | 59% | CNF |
| 248 | Spices, oregano, ground | Spices and Herbs | 237.00 mcg | 59% | CNF |
| 249 | Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar | Breakfast Cereals | 235.00 mcg | 59% | USDA_SR |
| 250 | Babyfood, oatmeal cereal with fruit, dry, instant, toddler fortified | Baby Foods | 234.00 mcg | 58% | USDA_SR |
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