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 251–300 of 5,726 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 251 | Seeds, sunflower seed kernels, oil roasted, without salt | Nut and Seed Products | 234.00 mcg | 58% | USDA_SR |
| 252 | Seeds, sunflower seed kernels, oil roasted, with salt added | Nut and Seed Products | 234.00 mcg | 58% | USDA_SR |
| 253 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 234.00 mcg | 58% | CNF |
| 254 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 234.00 mcg | 58% | CNF |
| 255 | Seeds, cottonseed kernels, roasted (glandless) | Nut and Seed Products | 233.00 mcg | 58% | USDA_SR |
| 256 | Cornmeal, white, self-rising, degermed, enriched | Cereal Grains and Pasta | 233.00 mcg | 58% | USDA_SR |
| 257 | Cornmeal, white, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 233.00 mcg | 58% | USDA_SR |
| 258 | Cornmeal, yellow, self-rising, degermed, enriched | Cereal Grains and Pasta | 233.00 mcg | 58% | USDA_SR |
| 259 | Cornmeal, yellow, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 233.00 mcg | 58% | USDA_SR |
| 260 | Seeds, cottonseed kernels, roasted | Nuts and Seeds | 233.00 mcg | 58% | CNF |
| 261 | Chocolate syrup, thin type, less sugar, with added vitamins and minerals | Beverages | 232.00 mcg | 58% | CNF |
| 262 | Rice, white, short-grain, enriched, uncooked | Cereal Grains and Pasta | 231.00 mcg | 58% | USDA_SR |
| 263 | Rice, white, medium-grain, raw, enriched | Cereal Grains and Pasta | 231.00 mcg | 58% | USDA_SR |
| 264 | Rice, white, long-grain, regular, raw, enriched | Cereal Grains and Pasta | 231.00 mcg | 58% | USDA_SR |
| 265 | Babyfood, cereal, rice, dry fortified | Baby Foods | 230.00 mcg | 57% | USDA_SR |
| 266 | Noodles, egg, dry, enriched | Cereal Grains and Pasta | 230.00 mcg | 57% | USDA_SR |
| 267 | Seeds, cottonseed flour, partially defatted (glandless) | Nut and Seed Products | 229.00 mcg | 57% | USDA_SR |
| 268 | Peppers, sweet, red, freeze-dried | Vegetables and Vegetable Products | 229.00 mcg | 57% | USDA_SR |
| 269 | Pepper, sweet, red, freeze-dried | Vegetables and Vegetable Products | 229.00 mcg | 57% | CNF |
| 270 | Seeds, cottonseed flour, partially defatted | Nuts and Seeds | 229.00 mcg | 57% | CNF |
| 271 | Pepper, sweet, green, freeze-dried | Vegetables and Vegetable Products | 229.00 mcg | 57% | CNF |
| 272 | Seeds, cottonseed flour, low fat (glandless) | Nut and Seed Products | 228.00 mcg | 57% | USDA_SR |
| 273 | Seeds, cottonseed flour, low fat | Nuts and Seeds | 228.00 mcg | 57% | CNF |
| 274 | Soy flour, full-fat, roasted | Legumes and Legume Products | 227.00 mcg | 57% | USDA_SR |
| 275 | Seeds, sunflower seed kernels, dried | Nut and Seed Products | 227.00 mcg | 57% | USDA_SR |
| 276 | Soy flour, full-fat, roasted | Legumes and Legume Products | 227.00 mcg | 57% | CNF |
| 277 | Seeds, sunflower seed kernels, dried | Nuts and Seeds | 227.00 mcg | 57% | CNF |
| 278 | Seeds, sunflower seed flour, partially defatted | Nut and Seed Products | 222.00 mcg | 56% | USDA_SR |
| 279 | Grains, wheat flour, white, cake flour | Cereals, Grains and Pasta | 222.00 mcg | 56% | CNF |
| 280 | Seeds, sunflower seed flour, partially defatted | Nuts and Seeds | 222.00 mcg | 56% | CNF |
| 281 | Papad | Legumes and Legume Products | 219.00 mcg | 55% | USDA_SR |
| 282 | Indian, papad (papadum) | Legumes and Legume Products | 219.00 mcg | 55% | CNF |
| 283 | Grains, wheat flour, white, bread flour | Cereals, Grains and Pasta | 218.00 mcg | 55% | CNF |
| 284 | Moose, liver, braised (Alaska Native) | American Indian/Alaska Native Foods | 217.00 mcg | 54% | USDA_SR |
| 285 | Mungo beans, mature seeds, raw | Legumes and Legume Products | 216.00 mcg | 54% | USDA_SR |
| 286 | Beans, mungo, raw | Legumes and Legume Products | 216.00 mcg | 54% | CNF |
| 287 | Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors | Snacks | 215.00 mcg | 54% | USDA_SR |
| 288 | Epazote, raw | Vegetables and Vegetable Products | 215.00 mcg | 54% | USDA_SR |
| 289 | Epazote, raw | Vegetables and Vegetable Products | 215.00 mcg | 54% | CNF |
| 290 | Grains, wheat flour, white, all purpose, unbleached | Cereals, Grains and Pasta | 214.00 mcg | 54% | CNF |
| 291 | Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry | Breakfast Cereals | 213.00 mcg | 53% | USDA_SR |
| 292 | Rice and vermicelli mix, rice pilaf flavor, unprepared | Meals, Entrees, and Side Dishes | 212.00 mcg | 53% | USDA_SR |
| 293 | Grains, rice and vermicelli mix, pilaf flavour, unprepared | Cereals, Grains and Pasta | 212.00 mcg | 53% | CNF |
| 294 | Soybeans, mature seeds, roasted, no salt added | Legumes and Legume Products | 211.00 mcg | 53% | USDA_SR |
| 295 | Soybeans, mature seeds, roasted, salted | Legumes and Legume Products | 211.00 mcg | 53% | USDA_SR |
| 296 | Soybean kernels, roasted, salted | Legumes and Legume Products | 211.00 mcg | 53% | CNF |
| 297 | Soybean kernels, roasted, unsalted | Legumes and Legume Products | 211.00 mcg | 53% | CNF |
| 298 | Cornmeal, degermed, enriched, white | Cereal Grains and Pasta | 209.00 mcg | 52% | USDA_SR |
| 299 | Cornmeal, degermed, enriched, yellow | Cereal Grains and Pasta | 209.00 mcg | 52% | USDA_SR |
| 300 | Grains, wheat flour, white, all purpose, bleached | Cereals, Grains and Pasta | 209.00 mcg | 52% | CNF |
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