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 701–750 of 3,760 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 701 | Asparagus, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 85.00 mcg | 21% |
| 702 | Amaranth leaves, raw | Vegetables and Vegetable Products | 85.00 mcg | 21% |
| 703 | Pancakes, whole wheat, dry mix, incomplete | Baked Products | 84.00 mcg | 21% |
| 704 | Cereals ready-to-eat, granola, homemade | Breakfast Cereals | 84.00 mcg | 21% |
| 705 | Fast food, biscuit | Fast Foods | 84.00 mcg | 21% |
| 706 | Noodles, egg, enriched, cooked | Cereal Grains and Pasta | 84.00 mcg | 21% |
| 707 | Noodles, egg, cooked, enriched, with added salt | Cereal Grains and Pasta | 84.00 mcg | 21% |
| 708 | Cookies, vanilla wafers, higher fat | Baked Products | 83.00 mcg | 21% |
| 709 | Biscuits, plain or buttermilk, refrigerated dough, lower fat, baked | Baked Products | 83.00 mcg | 21% |
| 710 | Lima beans, large, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 83.00 mcg | 21% |
| 711 | Lima beans, large, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 83.00 mcg | 21% |
| 712 | Biscuits, mixed grain, refrigerated dough | Baked Products | 83.00 mcg | 21% |
| 713 | Infant formula, MEAD JOHNSON, ENFAMIL, Infant, with iron, powder, with ARA and DHA | Baby Foods | 83.00 mcg | 21% |
| 714 | Infant formula, MEAD JOHNSON, ENFAMIL, with iron, powder | Baby Foods | 83.00 mcg | 21% |
| 715 | Cookies, peanut butter, commercially prepared, sugar free | Baked Products | 83.00 mcg | 21% |
| 716 | Snacks, pretzels, hard, plain, made with unenriched flour, unsalted | Snacks | 83.00 mcg | 21% |
| 717 | Snacks, pretzels, hard, plain, made with unenriched flour, salted | Snacks | 83.00 mcg | 21% |
| 718 | Nuts, mixed nuts, oil roasted, with peanuts, without salt added | Nut and Seed Products | 83.00 mcg | 21% |
| 719 | Broccoli raab, raw | Vegetables and Vegetable Products | 83.00 mcg | 21% |
| 720 | Snacks, potato chips, fat-free, made with olestra | Snacks | 83.00 mcg | 21% |
| 721 | Nuts, mixed nuts, oil roasted, with peanuts, lightly salted | Nut and Seed Products | 83.00 mcg | 21% |
| 722 | Nuts, mixed nuts, oil roasted, with peanuts, with salt added | Nut and Seed Products | 83.00 mcg | 21% |
| 723 | Grape leaves, raw | Vegetables and Vegetable Products | 83.00 mcg | 21% |
| 724 | Archway Home Style Cookies, Old Fashioned Windmill Cookies | Baked Products | 82.00 mcg | 20% |
| 725 | Pancakes, whole-wheat, dry mix, incomplete | Baked Products | 82.00 mcg | 20% |
| 726 | Bread, reduced-calorie, oat bran, toasted | Baked Products | 82.00 mcg | 20% |
| 727 | Infant formula, MEAD JOHNSON, Enfamil for Supplementing, powder, with ARA and DHA, not reconstituted | Baby Foods | 82.00 mcg | 20% |
| 728 | Infant Formula, MEAD JOHNSON, ENFAMIL, GENTLEASE, with ARA and DHA powder not reconstituted | Baby Foods | 82.00 mcg | 20% |
| 729 | Spices, poppy seed | Spices and Herbs | 82.00 mcg | 20% |
| 730 | Amaranth grain, uncooked | Cereal Grains and Pasta | 82.00 mcg | 20% |
| 731 | Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with ARA and DHA, powder | Baby Foods | 82.00 mcg | 20% |
| 732 | Spaghetti, protein-fortified, cooked, enriched (n x 6.25) | Cereal Grains and Pasta | 82.00 mcg | 20% |
| 733 | Crackers, saltines, whole wheat (includes multi-grain) | Baked Products | 82.00 mcg | 20% |
| 734 | Crackers, cheese, sandwich-type with cheese filling | Baked Products | 82.00 mcg | 20% |
| 735 | Beans, white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 81.00 mcg | 20% |
| 736 | Beans, yellow, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 81.00 mcg | 20% |
| 737 | Beans, white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 81.00 mcg | 20% |
| 738 | Beans, great northern, mature seeds, canned | Legumes and Legume Products | 81.00 mcg | 20% |
| 739 | Cookies, shortbread, commercially prepared, plain | Baked Products | 81.00 mcg | 20% |
| 740 | Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors | Snacks | 81.00 mcg | 20% |
| 741 | Cookies, shortbread, reduced fat | Baked Products | 81.00 mcg | 20% |
| 742 | Beans, great northern, mature seeds, canned, low sodium | Legumes and Legume Products | 81.00 mcg | 20% |
| 743 | Beans, yellow, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 81.00 mcg | 20% |
| 744 | Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, with iron, powder, not reconstituted, with ARA and DHA | Baby Foods | 81.00 mcg | 20% |
| 745 | Crackers, rye, sandwich-type with cheese filling | Baked Products | 81.00 mcg | 20% |
| 746 | Bread, reduced-calorie, oat bran | Baked Products | 81.00 mcg | 20% |
| 747 | Bread, oat bran | Baked Products | 81.00 mcg | 20% |
| 748 | Infant formula, MEAD JOHNSON, Enfamil Reguline Powder, with ARA and DHA, not reconstituted | Baby Foods | 81.00 mcg | 20% |
| 749 | Bagels, multigrain | Baked Products | 81.00 mcg | 20% |
| 750 | Avocados, raw, all commercial varieties | Fruits and Fruit Juices | 81.00 mcg | 20% |
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