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 601–650 of 3,209 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 601 | Cereal, ready to eat, Raisin Bran: Loads of Raisins, President's Choice | Breakfast cereals | 79.00 mcg | 20% |
| 602 | Vegetarian meat loaf or patty, meatless | Legumes and Legume Products | 78.00 mcg | 20% |
| 603 | Nuts, filberts or hazelnuts, dried, blanched | Nuts and Seeds | 78.00 mcg | 20% |
| 604 | Grape leaves, canned | Vegetables and Vegetable Products | 78.00 mcg | 20% |
| 605 | Meatless, meatballs | Legumes and Legume Products | 78.00 mcg | 20% |
| 606 | Wiener (frankfurter), meatless | Legumes and Legume Products | 78.00 mcg | 20% |
| 607 | Puff pastry, frozen, ready-to-bake | Baked Products | 78.00 mcg | 20% |
| 608 | Sweets, confectioner's coating or chips, peanut butter | Sweets | 77.00 mcg | 19% |
| 609 | Orange juice, frozen concentrate, undiluted | Fruits and fruit juices | 77.00 mcg | 19% |
| 610 | Cookie, ladyfinger (without lemon juice or peel) | Baked Products | 77.00 mcg | 19% |
| 611 | Cookie, sugar wafer sandwich with cream filling | Baked Products | 77.00 mcg | 19% |
| 612 | Bread, cornbread, homemade, made with 2% milk | Baked Products | 77.00 mcg | 19% |
| 613 | Beans, cranberry, canned, with solids and liquid | Legumes and Legume Products | 77.00 mcg | 19% |
| 614 | Orange juice, frozen concentrate, undiluted, with added calcium and Vitamin D | Fruits and fruit juices | 77.00 mcg | 19% |
| 615 | Bagel, whole-wheat (multigrain) | Baked Products | 76.00 mcg | 19% |
| 616 | Cake, yellow, light, dry mix, unprepared | Baked Products | 76.00 mcg | 19% |
| 617 | Cookie, butter, commercial | Baked Products | 76.00 mcg | 19% |
| 618 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 76.00 mcg | 19% |
| 619 | Cereal, ready to eat, Honeycomb, Post | Breakfast cereals | 76.00 mcg | 19% |
| 620 | Collards, frozen, boiled, drained | Vegetables and Vegetable Products | 76.00 mcg | 19% |
| 621 | Spices, nutmeg, ground | Spices and Herbs | 76.00 mcg | 19% |
| 622 | Meatless, chicken | Legumes and Legume Products | 76.00 mcg | 19% |
| 623 | Spices, mace, ground | Spices and Herbs | 76.00 mcg | 19% |
| 624 | Collards, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 76.00 mcg | 19% |
| 625 | Waffle, chocolate chip, frozen, ready-to-heat | Baked Products | 75.00 mcg | 19% |
| 626 | Waffle, plain, frozen, ready-to-heat, toasted | Baked Products | 75.00 mcg | 19% |
| 627 | Beans, french, mature seeds, boiled | Legumes and Legume Products | 75.00 mcg | 19% |
| 628 | Muffin, corn, homemade, with 2% milk | Baked Products | 75.00 mcg | 19% |
| 629 | Candies, bars, peanut | Sweets | 75.00 mcg | 19% |
| 630 | Muffin, blueberry, dry mix, prepared | Baked Products | 75.00 mcg | 19% |
| 631 | Peanuts, all types, boiled, salted | Legumes and Legume Products | 75.00 mcg | 19% |
| 632 | Lemon grass (citronella), raw | Vegetables and Vegetable Products | 75.00 mcg | 19% |
| 633 | Cereal, ready to eat, Golden Grahams, General Mills | Breakfast cereals | 75.00 mcg | 19% |
| 634 | Beans, french, mature seeds, boiled, salted | Legumes and Legume Products | 75.00 mcg | 19% |
| 635 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 74.00 mcg | 18% |
| 636 | Croissant, cheese, commercial | Baked Products | 74.00 mcg | 18% |
| 637 | Yam, flour | Vegetables and Vegetable Products | 74.00 mcg | 18% |
| 638 | Pasta, fresh-refrigerated, tortellini with cheese filling, as purchased | Mixed Dishes | 74.00 mcg | 18% |
| 639 | Cereal, hot, oats, instant: regular, dry | Breakfast cereals | 74.00 mcg | 18% |
| 640 | Burrito, bean and cheese, microwaved | Mixed Dishes | 74.00 mcg | 18% |
| 641 | Beans, kidney, light red, boiled, salted | Legumes and Legume Products | 74.00 mcg | 18% |
| 642 | Beans, kidney, light red, boiled | Legumes and Legume Products | 74.00 mcg | 18% |
| 643 | English muffin, raisin-cinnamon (apple cinnamon) | Baked Products | 74.00 mcg | 18% |
| 644 | Grains, triticale flour, whole-grain | Cereals, Grains and Pasta | 74.00 mcg | 18% |
| 645 | Pasta, spaghetti, spinach, enriched, cooked | Cereals, Grains and Pasta | 74.00 mcg | 18% |
| 646 | Snacks, pretzels, hard, chocolate coated | Snacks | 74.00 mcg | 18% |
| 647 | Lettuce, butterhead (Boston, bibb) | Vegetables and Vegetable Products | 73.00 mcg | 18% |
| 648 | Mustard spinach (tendergreen), boiled, drained, with salt | Vegetables and Vegetable Products | 73.00 mcg | 18% |
| 649 | Sandwich, vegetarian burger (veggie burger) + vegetables + mayonnaise | Mixed Dishes | 73.00 mcg | 18% |
| 650 | Fast foods, sandwiches and burgers, submarine sandwich on white bread, vegetarian, with vegetables only | Fast Foods | 73.00 mcg | 18% |
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