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 501–550 of 3,209 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Avocado, raw, california | Fruits and fruit juices | 89.00 mcg | 22% |
| 502 | Cookie, molasses | Baked Products | 89.00 mcg | 22% |
| 503 | Bread, made with milk, commercial, toasted | Baked Products | 89.00 mcg | 22% |
| 504 | Nuts, filberts or hazelnuts, dry roasted, unblanched | Nuts and Seeds | 88.00 mcg | 22% |
| 505 | Bagel, egg | Baked Products | 88.00 mcg | 22% |
| 506 | Phyllo dough | Baked Products | 88.00 mcg | 22% |
| 507 | Cookie, ginger snap | Baked Products | 88.00 mcg | 22% |
| 508 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 88.00 mcg | 22% |
| 509 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained | Vegetables and Vegetable Products | 88.00 mcg | 22% |
| 510 | Croissant, butter, commercial | Baked Products | 88.00 mcg | 22% |
| 511 | Cereal, ready to eat, Just Right, Kellogg's | Breakfast cereals | 87.00 mcg | 22% |
| 512 | Peanut butter, smooth type, fat, sugar and salt added | Legumes and Legume Products | 87.00 mcg | 22% |
| 513 | Nuts, acorns, raw | Nuts and Seeds | 87.00 mcg | 22% |
| 514 | Peanut butter, smooth type, fat and sugar added | Legumes and Legume Products | 87.00 mcg | 22% |
| 515 | Seeds, flaxseed (linseed), whole and ground | Nuts and Seeds | 87.00 mcg | 22% |
| 516 | Cracker, rusk toast | Baked Products | 87.00 mcg | 22% |
| 517 | Zwieback | Babyfoods | 87.00 mcg | 22% |
| 518 | Pizza, cheese, thin crust, frozen, cooked | Fast Foods | 87.00 mcg | 22% |
| 519 | Beans, black turtle, mature seeds, boiled, salted | Legumes and Legume Products | 86.00 mcg | 22% |
| 520 | Beans, black turtle, mature seeds, boiled | Legumes and Legume Products | 86.00 mcg | 22% |
| 521 | Wonton wrapper (egg roll wrapper) | Baked Products | 86.00 mcg | 22% |
| 522 | Bread, rice bran, gluten free | Baked Products | 86.00 mcg | 22% |
| 523 | Coffee cake mix, cinnamon with crumb topping, dry, unprepared | Baked Products | 86.00 mcg | 22% |
| 524 | Roll, pumpernickel | Baked Products | 86.00 mcg | 22% |
| 525 | Cracker, standard snack-type, sandwich with peanut butter | Baked Products | 86.00 mcg | 22% |
| 526 | English muffin, raisin-cinnamon, (apple cinnamon) toasted | Baked Products | 86.00 mcg | 22% |
| 527 | Seaweed, agar, raw | Vegetables and Vegetable Products | 85.00 mcg | 21% |
| 528 | Muffin, wheat bran, dry mix, unprepared | Baked Products | 85.00 mcg | 21% |
| 529 | Bread, white, homemade with nonfat dry milk | Baked Products | 85.00 mcg | 21% |
| 530 | Asparagus, canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 85.00 mcg | 21% |
| 531 | Biscuit, plain/buttermilk, refrigerated dough, lower fat | Baked Products | 85.00 mcg | 21% |
| 532 | Asparagus, canned, solids and liquid | Vegetables and Vegetable Products | 85.00 mcg | 21% |
| 533 | Amaranth leaves, fresh | Vegetables and Vegetable Products | 85.00 mcg | 21% |
| 534 | Cracker, melba toast, rye (includes pumpernickel) | Baked Products | 85.00 mcg | 21% |
| 535 | Grains, millet, dry | Cereals, Grains and Pasta | 85.00 mcg | 21% |
| 536 | Pancake, plain (includes buttermilk), dry mix, complete, unprepared | Baked Products | 84.00 mcg | 21% |
| 537 | Bread, white, commercial, with added fibre, toasted | Baked Products | 84.00 mcg | 21% |
| 538 | Fast food, biscuit | Fast Foods | 84.00 mcg | 21% |
| 539 | Nuts, mixed nuts, oil roasted with peanuts, lightly salted | Nuts and Seeds | 83.00 mcg | 21% |
| 540 | Grains, barley, malt extract, dried | Cereals, Grains and Pasta | 83.00 mcg | 21% |
| 541 | Nuts, mixed nuts, oil roasted with peanuts, salted | Nuts and Seeds | 83.00 mcg | 21% |
| 542 | Broccoli raab (rapini), raw | Vegetables and Vegetable Products | 83.00 mcg | 21% |
| 543 | Cabbage, napa, raw | Vegetables and Vegetable Products | 83.00 mcg | 21% |
| 544 | Nuts, mixed nuts, oil roasted with peanuts | Nuts and Seeds | 83.00 mcg | 21% |
| 545 | Beans, lima, dry, large, boiled, salted | Legumes and Legume Products | 83.00 mcg | 21% |
| 546 | Hummus, commercial | Legumes and Legume Products | 83.00 mcg | 21% |
| 547 | Cereal, ready to eat, Rice Krispies, Kellogg's | Breakfast cereals | 83.00 mcg | 21% |
| 548 | Biscuit, plain/buttermilk, refrigerated dough, lower fat, baked | Baked Products | 83.00 mcg | 21% |
| 549 | Beans, lima, dry, large, boiled | Legumes and Legume Products | 83.00 mcg | 21% |
| 550 | Danish pastry, nut (almond, raisin nut, cinnamon nut) | Baked Products | 83.00 mcg | 21% |
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