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 251–300 of 3,065 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Pigeonpeas, immature seeds, raw | Vegetables and Vegetable Products | 173.00 mcg | 43% |
| 252 | Beans, pinto, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 172.00 mcg | 43% |
| 253 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 172.00 mcg | 43% |
| 254 | Beans, pinto, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 172.00 mcg | 43% |
| 255 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 172.00 mcg | 43% |
| 256 | Soybeans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 172.00 mcg | 43% |
| 257 | Cereals, corn grits, white, regular and quick, enriched, dry | Breakfast Cereals | 171.00 mcg | 43% |
| 258 | Snacks, pretzels, hard, plain, made with enriched flour, unsalted | Snacks | 171.00 mcg | 43% |
| 259 | Wheat flour, white (industrial), 15% protein, bleached, enriched | Cereal Grains and Pasta | 170.00 mcg | 42% |
| 260 | Wheat flour, white (industrial), 10% protein, bleached, enriched | Cereal Grains and Pasta | 170.00 mcg | 42% |
| 261 | Wheat flour, white (industrial), 9% protein, bleached, enriched | Cereal Grains and Pasta | 170.00 mcg | 42% |
| 262 | Wheat flour, white (industrial), 13% protein, bleached, enriched | Cereal Grains and Pasta | 170.00 mcg | 42% |
| 263 | Wheat flour, white (industrial), 11.5% protein, unbleached, enriched | Cereal Grains and Pasta | 170.00 mcg | 42% |
| 264 | Wheat flour, white (industrial), 11.5% protein, bleached, enriched | Cereal Grains and Pasta | 170.00 mcg | 42% |
| 265 | Wheat flour, white (industrial), 10% protein, unbleached, enriched | Cereal Grains and Pasta | 170.00 mcg | 42% |
| 266 | Peppers, pasilla, dried | Vegetables and Vegetable Products | 170.00 mcg | 42% |
| 267 | Beans, pink, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 168.00 mcg | 42% |
| 268 | Bread, stuffing, dry mix | Baked Products | 168.00 mcg | 42% |
| 269 | Beans, pink, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 168.00 mcg | 42% |
| 270 | Cowpeas (blackeyes), immature seeds, raw | Vegetables and Vegetable Products | 168.00 mcg | 42% |
| 271 | Beverages, Energy Drink, sugar free | Beverages | 167.00 mcg | 42% |
| 272 | Beverages, Energy Drink with carbonated water and high fructose corn syrup | Beverages | 167.00 mcg | 42% |
| 273 | Babyfood, cereal, oatmeal, with bananas, dry | Baby Foods | 167.00 mcg | 42% |
| 274 | Babyfood, Multigrain whole grain cereal, dry fortified | Baby Foods | 167.00 mcg | 42% |
| 275 | Babyfood, cereal, mixed, dry fortified | Baby Foods | 167.00 mcg | 42% |
| 276 | Babyfood, cereal, whole wheat, with apples, dry fortified | Baby Foods | 166.00 mcg | 42% |
| 277 | Onions, dehydrated flakes | Vegetables and Vegetable Products | 166.00 mcg | 42% |
| 278 | Snacks, pretzels, hard, plain, salted | Snacks | 166.00 mcg | 42% |
| 279 | Soybeans, green, raw | Vegetables and Vegetable Products | 165.00 mcg | 41% |
| 280 | Mushrooms, shiitake, dried | Vegetables and Vegetable Products | 163.00 mcg | 41% |
| 281 | Bread, sticks, plain | Baked Products | 162.00 mcg | 40% |
| 282 | Spices, mustard seed, ground | Spices and Herbs | 162.00 mcg | 40% |
| 283 | Tennis Bread, plain (Apache) | American Indian/Alaska Native Foods | 162.00 mcg | 40% |
| 284 | Corn flour, yellow, masa, enriched | Cereal Grains and Pasta | 162.00 mcg | 40% |
| 285 | Corn flour, masa, enriched, white | Cereal Grains and Pasta | 162.00 mcg | 40% |
| 286 | Spanish rice mix, dry mix, unprepared | Meals, Entrees, and Side Dishes | 162.00 mcg | 40% |
| 287 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors | Snacks | 160.00 mcg | 40% |
| 288 | Seeds, safflower seed kernels, dried | Nut and Seed Products | 160.00 mcg | 40% |
| 289 | Pepeao, dried | Vegetables and Vegetable Products | 160.00 mcg | 40% |
| 290 | Mung beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 159.00 mcg | 40% |
| 291 | Mung beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 159.00 mcg | 40% |
| 292 | Seeds, safflower seed meal, partially defatted | Nut and Seed Products | 159.00 mcg | 40% |
| 293 | Mustard spinach, (tendergreen), raw | Vegetables and Vegetable Products | 159.00 mcg | 40% |
| 294 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | Breakfast Cereals | 154.00 mcg | 38% |
| 295 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice | Breakfast Cereals | 154.00 mcg | 38% |
| 296 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Original | Baked Products | 153.00 mcg | 38% |
| 297 | Parsley, fresh | Vegetables and Vegetable Products | 152.00 mcg | 38% |
| 298 | Lima beans, thin seeded (baby), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 150.00 mcg | 38% |
| 299 | Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 150.00 mcg | 38% |
| 300 | Dill weed, fresh | Spices and Herbs | 150.00 mcg | 38% |
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