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 2,541 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Cowpeas (black-eyed peas), immature seeds, boiled, drained | Vegetables and Vegetable Products | 127.00 mcg | 32% |
| 252 | Cowpeas, boiled, drained, with salt | Vegetables and Vegetable Products | 127.00 mcg | 32% |
| 253 | Meatless, bacon bits | Legumes and Legume Products | 127.00 mcg | 32% |
| 254 | Cereal, ready to eat, Shreddies, Post | Breakfast cereals | 127.00 mcg | 32% |
| 255 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 127.00 mcg | 32% |
| 256 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 127.00 mcg | 32% |
| 257 | Bread, potato | Baked Products | 126.00 mcg | 32% |
| 258 | Peanuts, Spanish, oil-roasted, salted | Legumes and Legume Products | 126.00 mcg | 32% |
| 259 | Peanuts, Valencia, oil-roasted, salted | Legumes and Legume Products | 126.00 mcg | 32% |
| 260 | Taro leaves, raw | Vegetables and Vegetable Products | 126.00 mcg | 32% |
| 261 | Artichoke (Globe, French), frozen, unprepared | Vegetables and Vegetable Products | 126.00 mcg | 32% |
| 262 | Peanuts, Spanish, oil-roasted | Legumes and Legume Products | 126.00 mcg | 32% |
| 263 | Peanuts, Valencia, oil-roasted | Legumes and Legume Products | 126.00 mcg | 32% |
| 264 | Peanuts, Virginia, oil-roasted, salted | Legumes and Legume Products | 125.00 mcg | 31% |
| 265 | Nuts, simulated product, wheat-based, all flavours except macadamia, without salt | Nuts and Seeds | 125.00 mcg | 31% |
| 266 | Cereal, ready to eat, 'All Bran' Bran Flakes, Kellogg's | Breakfast cereals | 125.00 mcg | 31% |
| 267 | Peanuts, Virginia, oil-roasted | Legumes and Legume Products | 125.00 mcg | 31% |
| 268 | Cracker, melba toast, plain, unsalted | Baked Products | 124.00 mcg | 31% |
| 269 | Cracker, melba toast, plain | Baked Products | 124.00 mcg | 31% |
| 270 | Tortilla, ready-to-bake / fry, flour | Baked Products | 123.00 mcg | 31% |
| 271 | Bread, French or Vienna (also sourdough) | Baked Products | 123.00 mcg | 31% |
| 272 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 123.00 mcg | 31% |
| 273 | Jute, potherb, raw | Vegetables and Vegetable Products | 123.00 mcg | 31% |
| 274 | Cereal, ready to eat, Cheerios, General Mills | Breakfast cereals | 122.00 mcg | 30% |
| 275 | Cereal, ready to eat, Cinnamon Toast Crunch, General Mills | Breakfast cereals | 122.00 mcg | 30% |
| 276 | Beans, adzuki, boiled | Legumes and Legume Products | 121.00 mcg | 30% |
| 277 | Bread, garlic, toasted | Baked Products | 121.00 mcg | 30% |
| 278 | Fast foods, dessert, animal crackers | Fast Foods | 121.00 mcg | 30% |
| 279 | Cereal, ready to eat, Cheerios: Apple Cinnamon, General Mills | Breakfast cereals | 121.00 mcg | 30% |
| 280 | Beans, adzuki, boiled, salted | Legumes and Legume Products | 121.00 mcg | 30% |
| 281 | Spinach, frozen, boiled, drained | Vegetables and Vegetable Products | 121.00 mcg | 30% |
| 282 | Spinach, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 121.00 mcg | 30% |
| 283 | Cereal, ready to eat, Fibre 1: Raisin Bran Clusters, General Mills | Breakfast cereals | 120.00 mcg | 30% |
| 284 | Tomato powder | Vegetables and Vegetable Products | 120.00 mcg | 30% |
| 285 | Peanuts, all types, oil-roasted | Legumes and Legume Products | 120.00 mcg | 30% |
| 286 | Peanuts, all types, oil-roasted, salted | Legumes and Legume Products | 120.00 mcg | 30% |
| 287 | Artichoke (Globe, French), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 119.00 mcg | 30% |
| 288 | English muffin, plain (also sourdough), toasted | Baked Products | 119.00 mcg | 30% |
| 289 | Bread crumbs, dry, grated, seasoned | Baked Products | 119.00 mcg | 30% |
| 290 | Artichoke (Globe, French), frozen, boiled, drained | Vegetables and Vegetable Products | 119.00 mcg | 30% |
| 291 | Turnip greens, boiled, drained, with salt | Vegetables and Vegetable Products | 118.00 mcg | 30% |
| 292 | Bread, wheat germ | Baked Products | 118.00 mcg | 30% |
| 293 | Snacks, Clif bar, all flavours | Snacks | 118.00 mcg | 30% |
| 294 | Turnip greens, boiled, drained | Vegetables and Vegetable Products | 118.00 mcg | 30% |
| 295 | Beans, pinto, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 118.00 mcg | 30% |
| 296 | Bread, protein (includes gluten) | Baked Products | 116.00 mcg | 29% |
| 297 | Shallot, freeze-dried | Vegetables and Vegetable Products | 116.00 mcg | 29% |
| 298 | Soup, ramen noodles, any flavour, dry | Soups, Sauces and Gravies | 116.00 mcg | 29% |
| 299 | Seeds, sesame seed kernels, dried, shelled | Nuts and Seeds | 115.00 mcg | 29% |
| 300 | Nuts, acorns, dried | Nuts and Seeds | 115.00 mcg | 29% |
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