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 3,760 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Soybeans, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 111.00 mcg | 28% |
| 502 | Corn, dried, yellow (Northern Plains Indians) | American Indian/Alaska Native Foods | 111.00 mcg | 28% |
| 503 | Bread, rye | Baked Products | 110.00 mcg | 28% |
| 504 | Babyfood, cookie, baby, fruit | Baby Foods | 110.00 mcg | 28% |
| 505 | Nuts, chestnuts, european, dried, peeled | Nut and Seed Products | 110.00 mcg | 28% |
| 506 | Nuts, chestnuts, chinese, dried | Nut and Seed Products | 110.00 mcg | 28% |
| 507 | Seeds, hemp seed, hulled | Nut and Seed Products | 110.00 mcg | 28% |
| 508 | Chicory greens, raw | Vegetables and Vegetable Products | 110.00 mcg | 28% |
| 509 | Snacks, corn-based, extruded, onion-flavor | Snacks | 110.00 mcg | 28% |
| 510 | Rosemary, fresh | Spices and Herbs | 109.00 mcg | 27% |
| 511 | Nuts, chestnuts, european, dried, unpeeled | Nut and Seed Products | 109.00 mcg | 27% |
| 512 | Nuts, chestnuts, japanese, dried | Nut and Seed Products | 109.00 mcg | 27% |
| 513 | Beets, raw | Vegetables and Vegetable Products | 109.00 mcg | 27% |
| 514 | PIZZA HUT 14" Cheese Pizza, Hand-Tossed Crust | Fast Foods | 108.00 mcg | 27% |
| 515 | Doughnuts, yeast-leavened, glazed, enriched (includes honey buns) | Baked Products | 108.00 mcg | 27% |
| 516 | Chives, freeze-dried | Vegetables and Vegetable Products | 108.00 mcg | 27% |
| 517 | Broccoli, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 108.00 mcg | 27% |
| 518 | Broccoli, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 108.00 mcg | 27% |
| 519 | Bread, pan dulce, sweet yeast bread | Baked Products | 108.00 mcg | 27% |
| 520 | Breakfast bar, corn flake crust with fruit | Snacks | 108.00 mcg | 27% |
| 521 | Bread, crumbs, dry, grated, plain | Baked Products | 107.00 mcg | 27% |
| 522 | Bread, pita, white, enriched | Baked Products | 107.00 mcg | 27% |
| 523 | Beans, adzuki, mature seeds, canned, sweetened | Legumes and Legume Products | 107.00 mcg | 27% |
| 524 | Pancakes, special dietary, dry mix | Baked Products | 107.00 mcg | 27% |
| 525 | Bread, cheese | Baked Products | 107.00 mcg | 27% |
| 526 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 106.00 mcg | 26% |
| 527 | Fast Food, Pizza Chain, 14" pizza, cheese topping, thick crust | Fast Foods | 106.00 mcg | 26% |
| 528 | PIZZA HUT 14" Cheese Pizza, Pan Crust | Fast Foods | 106.00 mcg | 26% |
| 529 | Bread, raisin, enriched | Baked Products | 106.00 mcg | 26% |
| 530 | Spices, pepper, red or cayenne | Spices and Herbs | 106.00 mcg | 26% |
| 531 | Nuts, ginkgo nuts, dried | Nut and Seed Products | 106.00 mcg | 26% |
| 532 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 106.00 mcg | 26% |
| 533 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 106.00 mcg | 26% |
| 534 | Taco shells, baked, without added salt | Baked Products | 105.00 mcg | 26% |
| 535 | Spearmint, fresh | Spices and Herbs | 105.00 mcg | 26% |
| 536 | Burrito, bean and cheese, frozen | Meals, Entrees, and Side Dishes | 105.00 mcg | 26% |
| 537 | Croutons, seasoned | Baked Products | 105.00 mcg | 26% |
| 538 | Bread, egg | Baked Products | 105.00 mcg | 26% |
| 539 | Chives, raw | Vegetables and Vegetable Products | 105.00 mcg | 26% |
| 540 | Pie crust, standard-type, dry mix | Baked Products | 104.00 mcg | 26% |
| 541 | Cake, pudding-type, yellow, dry mix | Baked Products | 104.00 mcg | 26% |
| 542 | Bread, white, commercially prepared, toasted | Baked Products | 104.00 mcg | 26% |
| 543 | Broadbeans (fava beans), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 104.00 mcg | 26% |
| 544 | Broadbeans (fava beans), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 104.00 mcg | 26% |
| 545 | Fast foods, burrito, with beans and cheese | Fast Foods | 104.00 mcg | 26% |
| 546 | Seeds, lotus seeds, dried | Nut and Seed Products | 104.00 mcg | 26% |
| 547 | Nuts, mixed nuts, oil roasted, without peanuts, lightly salted | Nut and Seed Products | 104.00 mcg | 26% |
| 548 | Broccoli, chinese, raw | Vegetables and Vegetable Products | 104.00 mcg | 26% |
| 549 | Jute, potherb, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 104.00 mcg | 26% |
| 550 | Jute, potherb, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 104.00 mcg | 26% |
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