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 751–800 of 3,209 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 751 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 66.00 mcg | 16% |
| 752 | Cake mix, german chocolate, pudding-type mix, dry, unprepared | Baked Products | 66.00 mcg | 16% |
| 753 | Cream puff, eclair, custard or cream filled, with icing (frosting) | Baked Products | 66.00 mcg | 16% |
| 754 | Bread, 60% whole wheat, commercial, toasted | Baked Products | 66.00 mcg | 16% |
| 755 | Doughnut (donut), cake-type, plain, chocolate coated or iced | Baked Products | 65.00 mcg | 16% |
| 756 | Peas, green, raw | Vegetables and Vegetable Products | 65.00 mcg | 16% |
| 757 | Candies, halavah (halvah), plain | Sweets | 65.00 mcg | 16% |
| 758 | Peas, split, boiled, salted | Legumes and Legume Products | 65.00 mcg | 16% |
| 759 | Cheese, brie | Dairy and Egg Products | 65.00 mcg | 16% |
| 760 | Sauce, Hollandaise (butter sauce) | Soups, Sauces and Gravies | 65.00 mcg | 16% |
| 761 | Cereal, ready to eat, Life, Quaker | Breakfast cereals | 65.00 mcg | 16% |
| 762 | Beans, white, canned, solids and liquid, no salt added | Legumes and Legume Products | 65.00 mcg | 16% |
| 763 | Cereal, ready to eat, Frosted Flakes, Kellogg's | Breakfast cereals | 65.00 mcg | 16% |
| 764 | Pie crust, cookie-type, graham cracker, ready-to-serve | Baked Products | 65.00 mcg | 16% |
| 765 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 65.00 mcg | 16% |
| 766 | Muffin, blueberry, toaster-type | Baked Products | 65.00 mcg | 16% |
| 767 | Nuts, almond butter, honey and cinnamon, salted | Nuts and Seeds | 65.00 mcg | 16% |
| 768 | Peas, split, boiled | Legumes and Legume Products | 65.00 mcg | 16% |
| 769 | Snacks, trail mix, regular with chocolate chips, unsalted | Snacks | 65.00 mcg | 16% |
| 770 | Pasta, fresh-refrigerated, spinach, cooked | Cereals, Grains and Pasta | 64.00 mcg | 16% |
| 771 | Pasta, fresh-refrigerated, plain, cooked | Cereals, Grains and Pasta | 64.00 mcg | 16% |
| 772 | Spices, onion powder | Spices and Herbs | 64.00 mcg | 16% |
| 773 | Cracker, wheat, sandwich, with cheese filling | Baked Products | 64.00 mcg | 16% |
| 774 | Fast foods, hot dog with chili | Fast Foods | 64.00 mcg | 16% |
| 775 | Leeks (bulb and lower-leaf portion), raw | Vegetables and Vegetable Products | 64.00 mcg | 16% |
| 776 | Nuts, almonds, oil roasted, blanched | Nuts and Seeds | 64.00 mcg | 16% |
| 777 | Nuts, almonds, toasted, unblanched | Nuts and Seeds | 64.00 mcg | 16% |
| 778 | English muffin, wheat | Baked Products | 64.00 mcg | 16% |
| 779 | Cauliflower, frozen, unprepared | Vegetables and Vegetable Products | 64.00 mcg | 16% |
| 780 | Bread, white with raisins, commercial, toasted | Baked Products | 64.00 mcg | 16% |
| 781 | Onion, spring (green) or scallion (includes tops and bulb), raw | Vegetables and Vegetable Products | 64.00 mcg | 16% |
| 782 | Waffle, buttermilk, frozen, ready-to-heat, microwaved | Baked Products | 64.00 mcg | 16% |
| 783 | Nuts, almonds, oil roasted, blanched, salted | Nuts and Seeds | 64.00 mcg | 16% |
| 784 | Biscuit, plain/buttermilk, refrigerated dough, higher fat, baked | Baked Products | 63.00 mcg | 16% |
| 785 | Peas, green, boiled, drained, with salt | Vegetables and Vegetable Products | 63.00 mcg | 16% |
| 786 | Peas, green, boiled, drained | Vegetables and Vegetable Products | 63.00 mcg | 16% |
| 787 | Cereal, ready to eat, Alpha-bits, Post | Breakfast cereals | 63.00 mcg | 16% |
| 788 | Broccoli, raw | Vegetables and Vegetable Products | 63.00 mcg | 16% |
| 789 | Cookie, sugar, refrigerated dough | Baked Products | 63.00 mcg | 16% |
| 790 | Cookie, shortbread, pecan, commercial | Baked Products | 63.00 mcg | 16% |
| 791 | Waffle, buttermilk, frozen, ready-to-heat | Baked Products | 63.00 mcg | 16% |
| 792 | Boysenberry, frozen, unsweetened | Fruits and fruit juices | 63.00 mcg | 16% |
| 793 | Grains, rice bran, crude | Cereals, Grains and Pasta | 63.00 mcg | 16% |
| 794 | Cookie, sandwich with peanut butter filling, chocolate coated | Baked Products | 63.00 mcg | 16% |
| 795 | Turnover, cheese-filled, tomato-based sauce, frozen, unprepared | Mixed Dishes | 63.00 mcg | 16% |
| 796 | Cereal, ready to eat, Corn Flakes, Selection | Breakfast cereals | 62.00 mcg | 16% |
| 797 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, plain | Fast Foods | 62.00 mcg | 16% |
| 798 | Fast foods, pizza, cheese and vegetables, regular crust | Fast Foods | 62.00 mcg | 16% |
| 799 | Cookie, sugar, homemade, made with margarine | Baked Products | 62.00 mcg | 16% |
| 800 | Cheese, camembert | Dairy and Egg Products | 62.00 mcg | 16% |
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