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 451–500 of 3,760 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Soup, ramen noodle, dry, any flavor, reduced fat, reduced sodium | Soups, Sauces, and Gravies | 122.00 mcg | 30% |
| 452 | Pasta mix, classic cheeseburger macaroni, unprepared | Meals, Entrees, and Side Dishes | 122.00 mcg | 30% |
| 453 | Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry | Breakfast Cereals | 121.00 mcg | 30% |
| 454 | Beans, adzuki, mature seed, cooked, boiled, with salt | Legumes and Legume Products | 121.00 mcg | 30% |
| 455 | Beans, adzuki, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 121.00 mcg | 30% |
| 456 | Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry | Breakfast Cereals | 121.00 mcg | 30% |
| 457 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 121.00 mcg | 30% |
| 458 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 121.00 mcg | 30% |
| 459 | Peanuts, all types, oil-roasted, without salt | Legumes and Legume Products | 120.00 mcg | 30% |
| 460 | Peanuts, all types, oil-roasted, with salt | Legumes and Legume Products | 120.00 mcg | 30% |
| 461 | Tomato powder | Vegetables and Vegetable Products | 120.00 mcg | 30% |
| 462 | Snacks, corn-based, extruded, puffs or twists, cheese-flavor, unenriched | Snacks | 120.00 mcg | 30% |
| 463 | Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) | Baked Products | 119.00 mcg | 30% |
| 464 | Bread, crumbs, dry, grated, seasoned | Baked Products | 119.00 mcg | 30% |
| 465 | Egg, whole, dried | Dairy and Egg Products | 119.00 mcg | 30% |
| 466 | Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 119.00 mcg | 30% |
| 467 | Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 119.00 mcg | 30% |
| 468 | Snacks, CLIF BAR, mixed flavors | Snacks | 118.00 mcg | 30% |
| 469 | Cookies, Marie biscuit | Baked Products | 118.00 mcg | 30% |
| 470 | Turnip greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 118.00 mcg | 30% |
| 471 | Turnip greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 118.00 mcg | 30% |
| 472 | Beans, pinto, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 118.00 mcg | 30% |
| 473 | Tortillas, ready-to-bake or -fry, flour, shelf stable | Baked Products | 118.00 mcg | 30% |
| 474 | Bread, protein (includes gluten) | Baked Products | 116.00 mcg | 29% |
| 475 | Soup, ramen noodle, any flavor, dry | Soups, Sauces, and Gravies | 116.00 mcg | 29% |
| 476 | Shallots, freeze-dried | Vegetables and Vegetable Products | 116.00 mcg | 29% |
| 477 | Nuts, acorns, dried | Nut and Seed Products | 115.00 mcg | 29% |
| 478 | Seeds, sesame seed kernels, dried (decorticated) | Nut and Seed Products | 115.00 mcg | 29% |
| 479 | Peppermint, fresh | Spices and Herbs | 114.00 mcg | 28% |
| 480 | Tortillas, ready-to-bake or -fry, corn, without added salt | Baked Products | 114.00 mcg | 28% |
| 481 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 114.00 mcg | 28% |
| 482 | Nuts, acorn flour, full fat | Nut and Seed Products | 114.00 mcg | 28% |
| 483 | Malabar spinach, cooked | Vegetables and Vegetable Products | 114.00 mcg | 28% |
| 484 | Babyfood, baked product, finger snacks cereal fortified | Baby Foods | 114.00 mcg | 28% |
| 485 | Rolls, french | Baked Products | 113.00 mcg | 28% |
| 486 | Nuts, hazelnuts or filberts | Nut and Seed Products | 113.00 mcg | 28% |
| 487 | Seeds, breadnut tree seeds, dried | Nut and Seed Products | 113.00 mcg | 28% |
| 488 | Nuts, beechnuts, dried | Nut and Seed Products | 113.00 mcg | 28% |
| 489 | Pasta mix, Italian lasagna, unprepared | Meals, Entrees, and Side Dishes | 113.00 mcg | 28% |
| 490 | Pancakes, plain, reduced fat | Baked Products | 112.00 mcg | 28% |
| 491 | Egg, yolk, raw, frozen, salted, pasteurized | Dairy and Egg Products | 112.00 mcg | 28% |
| 492 | Fireweed, leaves, raw | Vegetables and Vegetable Products | 112.00 mcg | 28% |
| 493 | Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) | Baked Products | 111.00 mcg | 28% |
| 494 | Bread, white, commercially prepared (includes soft bread crumbs) | Baked Products | 111.00 mcg | 28% |
| 495 | Bread, white, commercially prepared, low sodium, no salt | Baked Products | 111.00 mcg | 28% |
| 496 | Bagels, cinnamon-raisin | Baked Products | 111.00 mcg | 28% |
| 497 | Pigeon peas (red gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 111.00 mcg | 28% |
| 498 | Pigeon peas (red gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 111.00 mcg | 28% |
| 499 | Crackers, sandwich-type, peanut butter filled, reduced fat | Baked Products | 111.00 mcg | 28% |
| 500 | Soybeans, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 111.00 mcg | 28% |
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