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 2,541 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Cereal, ready to eat, All Bran Buds, Kellogg's | Breakfast cereals | 145.00 mcg | 36% |
| 202 | Peanut butter, lower sugar | Legumes and Legume Products | 144.00 mcg | 36% |
| 203 | Cereal, ready to eat, Fibre 1, General Mills | Breakfast cereals | 144.00 mcg | 36% |
| 204 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 144.00 mcg | 36% |
| 205 | Moth beans, boiled, salted | Legumes and Legume Products | 143.00 mcg | 36% |
| 206 | Moth beans, boiled | Legumes and Legume Products | 143.00 mcg | 36% |
| 207 | Fast foods, side dish, hush puppies | Fast Foods | 143.00 mcg | 36% |
| 208 | Escarole or endive (cichorium endivia), raw | Vegetables and Vegetable Products | 142.00 mcg | 36% |
| 209 | Black-eyed peas (cowpeas), catjang, boiled, salted | Legumes and Legume Products | 142.00 mcg | 36% |
| 210 | Nuts, simulated product, wheat-based, unflavoured, with salt | Nuts and Seeds | 142.00 mcg | 36% |
| 211 | Black-eyed peas (cowpeas), catjang, boiled | Legumes and Legume Products | 142.00 mcg | 36% |
| 212 | Snacks, bagel chips | Snacks | 142.00 mcg | 36% |
| 213 | Cereal, ready to eat, Selects, Cranberry Almond Crunch, Post | Breakfast cereals | 141.00 mcg | 35% |
| 214 | Kale, raw | Vegetables and Vegetable Products | 141.00 mcg | 35% |
| 215 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 141.00 mcg | 35% |
| 216 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained | Vegetables and Vegetable Products | 141.00 mcg | 35% |
| 217 | Beans, navy, boiled | Legumes and Legume Products | 140.00 mcg | 35% |
| 218 | Snacks, crisped rice bar, chocolate chip | Snacks | 140.00 mcg | 35% |
| 219 | Bread, French or Vienna, (also sourdough), toasted | Baked Products | 140.00 mcg | 35% |
| 220 | Beans, navy, boiled, salted | Legumes and Legume Products | 140.00 mcg | 35% |
| 221 | Vine spinach, raw | Vegetables and Vegetable Products | 140.00 mcg | 35% |
| 222 | Bread, focaccia, Italian flatbread, plain | Baked Products | 138.00 mcg | 34% |
| 223 | Tortilla, ready-to-bake / fry, whole-wheat | Baked Products | 138.00 mcg | 34% |
| 224 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 138.00 mcg | 34% |
| 225 | Spices, poultry seasoning | Spices and Herbs | 138.00 mcg | 34% |
| 226 | Beans, small white, boiled | Legumes and Legume Products | 137.00 mcg | 34% |
| 227 | Cereal, ready to eat, Oatmeal Crisp. various flavours, (almond, maple nut, raisin, triple berry, vanilla almond), General Mills | Breakfast cereals | 137.00 mcg | 34% |
| 228 | Beans, small white, boiled, salted | Legumes and Legume Products | 137.00 mcg | 34% |
| 229 | Toaster pastry, brown sugar and cinnamon | Baked Products | 137.00 mcg | 34% |
| 230 | Cereal, ready to eat, French Toast Crunch, General Mills | Breakfast cereals | 137.00 mcg | 34% |
| 231 | Lettuce, cos or romaine | Vegetables and Vegetable Products | 136.00 mcg | 34% |
| 232 | Cereal, ready to eat, On Track, President's Choice | Breakfast cereals | 136.00 mcg | 34% |
| 233 | Cereal, ready to eat, Nesquik, General Mills | Breakfast cereals | 136.00 mcg | 34% |
| 234 | Cracker meal | Baked Products | 136.00 mcg | 34% |
| 235 | Asparagus, frozen, boiled, drained | Vegetables and Vegetable Products | 135.00 mcg | 34% |
| 236 | Asparagus, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 135.00 mcg | 34% |
| 237 | Muffin, blueberry flavour (artificial), dry mix, unprepared | Baked Products | 133.00 mcg | 33% |
| 238 | Peanut flour, low-fat | Legumes and Legume Products | 133.00 mcg | 33% |
| 239 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 132.00 mcg | 33% |
| 240 | Croutons, plain | Baked Products | 132.00 mcg | 33% |
| 241 | Cracker, melba toast, wheat | Baked Products | 132.00 mcg | 33% |
| 242 | Bagel, plain (with onion, poppy seed and/or sesame seed), toasted | Baked Products | 131.00 mcg | 33% |
| 243 | Beans, kidney, all types, boiled | Legumes and Legume Products | 130.00 mcg | 32% |
| 244 | Beans, kidney, dark red, boiled | Legumes and Legume Products | 130.00 mcg | 32% |
| 245 | Beans, kidney, dark red, boiled, salted | Legumes and Legume Products | 130.00 mcg | 32% |
| 246 | Beans, kidney, all types, boiled, with salt | Legumes and Legume Products | 130.00 mcg | 32% |
| 247 | Collards, raw | Vegetables and Vegetable Products | 129.00 mcg | 32% |
| 248 | Cereal, ready to eat, All Bran Original, Kellogg's | Breakfast cereals | 129.00 mcg | 32% |
| 249 | Balsam-pear (bitter gourd, bitter melon), leafy tips, raw | Vegetables and Vegetable Products | 128.00 mcg | 32% |
| 250 | Cereal, ready to eat, Corn Flakes: Frosted, Compliments | Breakfast cereals | 128.00 mcg | 32% |
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