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 501–550 of 7,106 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 501 | Soybeans, green (edamame), raw | Vegetables and Vegetable Products | 165.00 mcg | 41% | CNF |
| 502 | Flour, semolina, fine | Cereal Grains and Pasta | 163.60 mcg | 41% | USDA_FF |
| 503 | Mushrooms, shiitake, dried | Vegetables and Vegetable Products | 163.00 mcg | 41% | USDA_SR |
| 504 | Meal replacement (cereal), ready to eat, Vector, Kellogg's | Breakfast cereals | 163.00 mcg | 41% | CNF |
| 505 | Mushroom, shiitake, dried | Vegetables and Vegetable Products | 163.00 mcg | 41% | CNF |
| 506 | Bread, sticks, plain | Baked Products | 162.00 mcg | 40% | USDA_SR |
| 507 | Spices, mustard seed, ground | Spices and Herbs | 162.00 mcg | 40% | USDA_SR |
| 508 | Tennis Bread, plain (Apache) | American Indian/Alaska Native Foods | 162.00 mcg | 40% | USDA_SR |
| 509 | Corn flour, yellow, masa, enriched | Cereal Grains and Pasta | 162.00 mcg | 40% | USDA_SR |
| 510 | Corn flour, masa, enriched, white | Cereal Grains and Pasta | 162.00 mcg | 40% | USDA_SR |
| 511 | Spanish rice mix, dry mix, unprepared | Meals, Entrees, and Side Dishes | 162.00 mcg | 40% | USDA_SR |
| 512 | Rice, spanish rice mix, unprepared | Mixed Dishes | 162.00 mcg | 40% | CNF |
| 513 | Bread stick, plain | Baked Products | 162.00 mcg | 40% | CNF |
| 514 | Spices, mustard seed, yellow | Spices and Herbs | 162.00 mcg | 40% | CNF |
| 515 | Cereal, ready to eat, Special K: with Red Berries, Kellogg's | Breakfast cereals | 161.00 mcg | 40% | CNF |
| 516 | Flour, wheat, all-purpose, enriched, bleached | Cereal Grains and Pasta | 160.00 mcg | 40% | USDA_FF |
| 517 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors | Snacks | 160.00 mcg | 40% | USDA_SR |
| 518 | Seeds, safflower seed kernels, dried | Nut and Seed Products | 160.00 mcg | 40% | USDA_SR |
| 519 | Pepeao, dried | Vegetables and Vegetable Products | 160.00 mcg | 40% | USDA_SR |
| 520 | Seeds, safflower seed kernels, dried | Nuts and Seeds | 160.00 mcg | 40% | CNF |
| 521 | Jew's ear (cloud or wood ear, pepeao), dried | Vegetables and Vegetable Products | 160.00 mcg | 40% | CNF |
| 522 | Flour, wheat, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 159.00 mcg | 40% | USDA_FF |
| 523 | Mung beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 159.00 mcg | 40% | USDA_SR |
| 524 | Mung beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 159.00 mcg | 40% | USDA_SR |
| 525 | Seeds, safflower seed meal, partially defatted | Nut and Seed Products | 159.00 mcg | 40% | USDA_SR |
| 526 | Mustard spinach, (tendergreen), raw | Vegetables and Vegetable Products | 159.00 mcg | 40% | USDA_SR |
| 527 | Beans, legumes, mung (green gram), boiled, salted | Legumes and Legume Products | 159.00 mcg | 40% | CNF |
| 528 | Beans, legumes, mung (green gram), boiled | Legumes and Legume Products | 159.00 mcg | 40% | CNF |
| 529 | Seeds, safflower seed meal, partially defatted | Nuts and Seeds | 159.00 mcg | 40% | CNF |
| 530 | Mustard spinach (tendergreen), raw | Vegetables and Vegetable Products | 159.00 mcg | 40% | CNF |
| 531 | Soup, minestrone, dehydrated | Soups, Sauces and Gravies | 159.00 mcg | 40% | CNF |
| 532 | Crackers, matzo, egg and onion | Baked Products | 158.00 mcg | 40% | USDA_SR |
| 533 | Cracker, matzo, egg and onion | Baked Products | 158.00 mcg | 40% | CNF |
| 534 | Flour, corn, yellow, fine meal, enriched | Cereal Grains and Pasta | 155.00 mcg | 39% | USDA_FF |
| 535 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | Breakfast Cereals | 154.00 mcg | 38% | USDA_SR |
| 536 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice | Breakfast Cereals | 154.00 mcg | 38% | USDA_SR |
| 537 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Original | Baked Products | 153.00 mcg | 38% | USDA_SR |
| 538 | Crackers, cheese, regular | Baked Products | 152.00 mcg | 38% | USDA_SR |
| 539 | Parsley, fresh | Vegetables and Vegetable Products | 152.00 mcg | 38% | USDA_SR |
| 540 | Cracker, cheese | Baked Products | 152.00 mcg | 38% | CNF |
| 541 | Parsley, fresh | Vegetables and Vegetable Products | 152.00 mcg | 38% | CNF |
| 542 | Beet greens, raw | Vegetables and Vegetable Products | 151.80 mcg | 38% | USDA_FF |
| 543 | Egg, yolk, raw, frozen, pasteurized | Dairy and Egg Products | 151.00 mcg | 38% | USDA_SR |
| 544 | Lima beans, thin seeded (baby), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 150.00 mcg | 38% | USDA_SR |
| 545 | Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 150.00 mcg | 38% | USDA_SR |
| 546 | Dill weed, fresh | Spices and Herbs | 150.00 mcg | 38% | USDA_SR |
| 547 | Beans, lima, dry, baby, boiled, salted | Legumes and Legume Products | 150.00 mcg | 38% | CNF |
| 548 | Beans, lima, dry, baby, boiled | Legumes and Legume Products | 150.00 mcg | 38% | CNF |
| 549 | Spices, dill weed, fresh | Spices and Herbs | 150.00 mcg | 38% | CNF |
| 550 | Arugula, baby, raw | Vegetables and Vegetable Products | 149.20 mcg | 37% | USDA_FF |
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