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 401–450 of 2,541 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 401 | Nuts, walnuts, English or Persian, dried | Nuts and Seeds | 98.00 mcg | 24% |
| 402 | Seeds, sesame seeds, whole, roasted and toasted | Nuts and Seeds | 98.00 mcg | 24% |
| 403 | Spinach, canned, drained solids | Vegetables and Vegetable Products | 98.00 mcg | 24% |
| 404 | Bread stuffing, cornbread, dry mix, prepared | Baked Products | 97.00 mcg | 24% |
| 405 | Bread, italian, toasted | Baked Products | 97.00 mcg | 24% |
| 406 | Peanuts, all types, dry roasted | Legumes and Legume Products | 97.00 mcg | 24% |
| 407 | Peanuts, all types, dry-roasted, salted | Legumes and Legume Products | 97.00 mcg | 24% |
| 408 | Arugula, raw | Vegetables and Vegetable Products | 97.00 mcg | 24% |
| 409 | Pasta, macaroni, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 97.00 mcg | 24% |
| 410 | Indian, bread, naan, whole-wheat | Baked Products | 96.00 mcg | 24% |
| 411 | Cereal, ready to eat, Lucky Charms, General Mills | Breakfast cereals | 96.00 mcg | 24% |
| 412 | Broadbeans (fava beans), fresh, raw | Vegetables and Vegetable Products | 96.00 mcg | 24% |
| 413 | Seeds, sesame seed kernels, toasted, shelled | Nuts and Seeds | 96.00 mcg | 24% |
| 414 | Seeds, sesame seed kernels, toasted, shelled, with salt | Nuts and Seeds | 96.00 mcg | 24% |
| 415 | Asparagus, canned, drained solids | Vegetables and Vegetable Products | 96.00 mcg | 24% |
| 416 | English muffin, plain (also sourdough) | Baked Products | 95.00 mcg | 24% |
| 417 | Roll, dinner, oat bran | Baked Products | 95.00 mcg | 24% |
| 418 | Roll (kaiser), hard | Baked Products | 95.00 mcg | 24% |
| 419 | Seeds, sisymbrium sp. seeds, whole, dried | Nuts and Seeds | 95.00 mcg | 24% |
| 420 | Grains, rice, wild, dry | Cereals, Grains and Pasta | 95.00 mcg | 24% |
| 421 | Radish seeds, sprouted, with seed, raw | Vegetables and Vegetable Products | 95.00 mcg | 24% |
| 422 | Bread, rye, toasted | Baked Products | 94.00 mcg | 24% |
| 423 | Beans, mungo, boiled, salted | Legumes and Legume Products | 94.00 mcg | 24% |
| 424 | Beans, mungo, boiled | Legumes and Legume Products | 94.00 mcg | 24% |
| 425 | Broccoli, frozen, spears, unprepared | Vegetables and Vegetable Products | 94.00 mcg | 24% |
| 426 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 94.00 mcg | 24% |
| 427 | Chayote, fruit, raw | Vegetables and Vegetable Products | 93.00 mcg | 23% |
| 428 | Pasta, macaroni (elbow), enriched, cooked | Cereals, Grains and Pasta | 93.00 mcg | 23% |
| 429 | Spices, saffron | Spices and Herbs | 93.00 mcg | 23% |
| 430 | Bread, cornbread (also corn muffin mix), dry mix, unprepared | Baked Products | 93.00 mcg | 23% |
| 431 | Falafel, homemade | Legumes and Legume Products | 93.00 mcg | 23% |
| 432 | Doughnut (donut), cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 92.00 mcg | 23% |
| 433 | Turnip greens, canned, unsalted | Vegetables and Vegetable Products | 92.00 mcg | 23% |
| 434 | Tofu, koyadofu, dried-frozen (prepared with calcium sulphate) | Legumes and Legume Products | 92.00 mcg | 23% |
| 435 | Cracker, standard snack-type | Baked Products | 92.00 mcg | 23% |
| 436 | Peanut butter, reduced sodium | Legumes and Legume Products | 92.00 mcg | 23% |
| 437 | Candies, caramel with nuts, chocolate covered | Sweets | 92.00 mcg | 23% |
| 438 | Peanut butter, chunk type, fat and sugar added | Legumes and Legume Products | 92.00 mcg | 23% |
| 439 | Cereal, ready to eat, Special K, Kellogg's | Breakfast cereals | 92.00 mcg | 23% |
| 440 | Peanut butter, chunk type, fat, sugar and salt added | Legumes and Legume Products | 92.00 mcg | 23% |
| 441 | Tofu, koyadofu, dried-frozen | Legumes and Legume Products | 92.00 mcg | 23% |
| 442 | Babyfood, cereal, rice, with yogourt, with fruit, dry | Babyfoods | 91.00 mcg | 23% |
| 443 | Cake, white, pudding-type, dry mix, unprepared | Baked Products | 91.00 mcg | 23% |
| 444 | Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry) | Baked Products | 90.00 mcg | 22% |
| 445 | Cracker, standard snack type, low sodium | Baked Products | 90.00 mcg | 22% |
| 446 | Bread, white, commercial, with added fibre | Baked Products | 90.00 mcg | 22% |
| 447 | Hush puppy, homemade | Baked Products | 89.00 mcg | 22% |
| 448 | Muffin, oat bran (wheat free-product) | Baked Products | 89.00 mcg | 22% |
| 449 | Cookie, molasses | Baked Products | 89.00 mcg | 22% |
| 450 | Artichoke (Globe, French), boiled, drained, with salt | Vegetables and Vegetable Products | 89.00 mcg | 22% |
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