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 451–500 of 3,209 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Fast foods, pizza, cheese, thin crust | Fast Foods | 96.00 mcg | 24% |
| 452 | Seeds, sesame seed kernels, toasted, shelled, with salt | Nuts and Seeds | 96.00 mcg | 24% |
| 453 | Seeds, sisymbrium sp. seeds, whole, dried | Nuts and Seeds | 95.00 mcg | 24% |
| 454 | Grains, rice, wild, dry | Cereals, Grains and Pasta | 95.00 mcg | 24% |
| 455 | Roll (kaiser), hard | Baked Products | 95.00 mcg | 24% |
| 456 | Roll, dinner, oat bran | Baked Products | 95.00 mcg | 24% |
| 457 | Radish seeds, sprouted, with seed, raw | Vegetables and Vegetable Products | 95.00 mcg | 24% |
| 458 | English muffin, plain (also sourdough) | Baked Products | 95.00 mcg | 24% |
| 459 | Bread, made with milk, commercial | Baked Products | 95.00 mcg | 24% |
| 460 | Beans, mungo, boiled | Legumes and Legume Products | 94.00 mcg | 24% |
| 461 | Beans, mungo, boiled, salted | Legumes and Legume Products | 94.00 mcg | 24% |
| 462 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 94.00 mcg | 24% |
| 463 | Bread, rye, toasted | Baked Products | 94.00 mcg | 24% |
| 464 | Broccoli, frozen, spears, unprepared | Vegetables and Vegetable Products | 94.00 mcg | 24% |
| 465 | Cracker, cheese, sandwich-type, with peanut butter filling | Baked Products | 94.00 mcg | 24% |
| 466 | Falafel, homemade | Legumes and Legume Products | 93.00 mcg | 23% |
| 467 | Spices, saffron | Spices and Herbs | 93.00 mcg | 23% |
| 468 | Malted milk, chocolate flavour, enriched powder | Beverages | 93.00 mcg | 23% |
| 469 | Pasta, macaroni (elbow), enriched, cooked | Cereals, Grains and Pasta | 93.00 mcg | 23% |
| 470 | Bread, cornbread (also corn muffin mix), dry mix, unprepared | Baked Products | 93.00 mcg | 23% |
| 471 | Chayote, fruit, raw | Vegetables and Vegetable Products | 93.00 mcg | 23% |
| 472 | Fast foods, pizza, cheese, regular crust | Fast Foods | 93.00 mcg | 23% |
| 473 | Tofu, koyadofu, dried-frozen | Legumes and Legume Products | 92.00 mcg | 23% |
| 474 | Cracker, standard snack-type | Baked Products | 92.00 mcg | 23% |
| 475 | Peanut butter, chunk type, fat, sugar and salt added | Legumes and Legume Products | 92.00 mcg | 23% |
| 476 | Cereal, ready to eat, Special K, Kellogg's | Breakfast cereals | 92.00 mcg | 23% |
| 477 | Peanut butter, chunk type, fat and sugar added | Legumes and Legume Products | 92.00 mcg | 23% |
| 478 | Tofu, koyadofu, dried-frozen (prepared with calcium sulphate) | Legumes and Legume Products | 92.00 mcg | 23% |
| 479 | Peanut butter, reduced sodium | Legumes and Legume Products | 92.00 mcg | 23% |
| 480 | Candies, caramel with nuts, chocolate covered | Sweets | 92.00 mcg | 23% |
| 481 | Turnip greens, canned, unsalted | Vegetables and Vegetable Products | 92.00 mcg | 23% |
| 482 | Doughnut (donut), cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 92.00 mcg | 23% |
| 483 | Bread, white, homemade with 2% milk | Baked Products | 91.00 mcg | 23% |
| 484 | Cake, white, pudding-type, dry mix, unprepared | Baked Products | 91.00 mcg | 23% |
| 485 | Cookie, graham cracker, plain or honey (includes cinnamon) | Baked Products | 91.00 mcg | 23% |
| 486 | Babyfood, cereal, rice, with yogourt, with fruit, dry | Babyfoods | 91.00 mcg | 23% |
| 487 | Bread, white, commercial, with added fibre | Baked Products | 90.00 mcg | 22% |
| 488 | Cracker, standard snack type, low sodium | Baked Products | 90.00 mcg | 22% |
| 489 | Roll, dinner, plain, homemade, with 2% milk | Baked Products | 90.00 mcg | 22% |
| 490 | Fast foods, breakfast, english muffin with butter | Fast Foods | 90.00 mcg | 22% |
| 491 | Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry) | Baked Products | 90.00 mcg | 22% |
| 492 | Cracker, milk | Baked Products | 90.00 mcg | 22% |
| 493 | Muffin, oat bran (wheat free-product) | Baked Products | 89.00 mcg | 22% |
| 494 | Hush puppy, homemade | Baked Products | 89.00 mcg | 22% |
| 495 | Cereal, hot, oats, instant: Weight Control, Cinnamon, dry, Quaker | Breakfast cereals | 89.00 mcg | 22% |
| 496 | Artichoke (Globe, French), boiled, drained | Vegetables and Vegetable Products | 89.00 mcg | 22% |
| 497 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, dry, Quaker | Breakfast cereals | 89.00 mcg | 22% |
| 498 | Artichoke (Globe, French), boiled, drained, with salt | Vegetables and Vegetable Products | 89.00 mcg | 22% |
| 499 | Cracker, cheese, reduced sodium | Baked Products | 89.00 mcg | 22% |
| 500 | Egg, chicken, white, pan dried, flakes | Dairy and Egg Products | 89.00 mcg | 22% |
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