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 801–850 of 7,106 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 801 | Radicchio, raw | Vegetables and Vegetable Products | 116.60 mcg | 29% | USDA_FF |
| 802 | Spinach, baby | Vegetables and Vegetable Products | 116.50 mcg | 29% | USDA_FF |
| 803 | Spinach, baby | Vegetables and Vegetable Products | 116.50 mcg | 29% | USDA_FF |
| 804 | Pawpaw, peeled, seeded, raw | Fruits and Fruit Juices | 116.10 mcg | 29% | USDA_FF |
| 805 | Bread, protein (includes gluten) | Baked Products | 116.00 mcg | 29% | USDA_SR |
| 806 | Soup, ramen noodle, any flavor, dry | Soups, Sauces, and Gravies | 116.00 mcg | 29% | USDA_SR |
| 807 | Shallots, freeze-dried | Vegetables and Vegetable Products | 116.00 mcg | 29% | USDA_SR |
| 808 | Soup, ramen noodles, any flavour, dry | Soups, Sauces and Gravies | 116.00 mcg | 29% | CNF |
| 809 | Bread, protein (includes gluten) | Baked Products | 116.00 mcg | 29% | CNF |
| 810 | Shallot, freeze-dried | Vegetables and Vegetable Products | 116.00 mcg | 29% | CNF |
| 811 | Nuts, acorns, dried | Nut and Seed Products | 115.00 mcg | 29% | USDA_SR |
| 812 | Seeds, sesame seed kernels, dried (decorticated) | Nut and Seed Products | 115.00 mcg | 29% | USDA_SR |
| 813 | Seeds, sesame seed kernels, dried, shelled | Nuts and Seeds | 115.00 mcg | 29% | CNF |
| 814 | Nuts, acorns, dried | Nuts and Seeds | 115.00 mcg | 29% | CNF |
| 815 | Peppermint, fresh | Spices and Herbs | 114.00 mcg | 28% | USDA_SR |
| 816 | Tortillas, ready-to-bake or -fry, corn, without added salt | Baked Products | 114.00 mcg | 28% | USDA_SR |
| 817 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 114.00 mcg | 28% | USDA_SR |
| 818 | Nuts, acorn flour, full fat | Nut and Seed Products | 114.00 mcg | 28% | USDA_SR |
| 819 | Malabar spinach, cooked | Vegetables and Vegetable Products | 114.00 mcg | 28% | USDA_SR |
| 820 | Babyfood, baked product, finger snacks cereal fortified | Baby Foods | 114.00 mcg | 28% | USDA_SR |
| 821 | Malabar spinach, cooked | Vegetables and Vegetable Products | 114.00 mcg | 28% | CNF |
| 822 | Peppermint, fresh | Spices and Herbs | 114.00 mcg | 28% | CNF |
| 823 | Tortilla, ready-to-bake / fry, corn, unsalted | Baked Products | 114.00 mcg | 28% | CNF |
| 824 | Nuts, acorn flour, full-fat | Nuts and Seeds | 114.00 mcg | 28% | CNF |
| 825 | Spinach, mature | Vegetables and Vegetable Products | 113.40 mcg | 28% | USDA_FF |
| 826 | Spinach, mature | Vegetables and Vegetable Products | 113.40 mcg | 28% | USDA_FF |
| 827 | Rolls, french | Baked Products | 113.00 mcg | 28% | USDA_SR |
| 828 | Nuts, hazelnuts or filberts | Nut and Seed Products | 113.00 mcg | 28% | USDA_SR |
| 829 | Seeds, breadnut tree seeds, dried | Nut and Seed Products | 113.00 mcg | 28% | USDA_SR |
| 830 | Nuts, beechnuts, dried | Nut and Seed Products | 113.00 mcg | 28% | USDA_SR |
| 831 | Pasta mix, Italian lasagna, unprepared | Meals, Entrees, and Side Dishes | 113.00 mcg | 28% | USDA_SR |
| 832 | Pasta, egg noodles, spinach, enriched, cooked | Cereals, Grains and Pasta | 113.00 mcg | 28% | CNF |
| 833 | Roll, french | Baked Products | 113.00 mcg | 28% | CNF |
| 834 | Nuts, filberts or hazelnuts, dried | Nuts and Seeds | 113.00 mcg | 28% | CNF |
| 835 | Nuts, beechnuts, dried | Nuts and Seeds | 113.00 mcg | 28% | CNF |
| 836 | Seeds, breadnuttree seeds, dried | Nuts and Seeds | 113.00 mcg | 28% | CNF |
| 837 | Cereal, ready to eat, Reese Puffs (Peanut butter), General Mills | Breakfast cereals | 113.00 mcg | 28% | CNF |
| 838 | Pancakes, plain, reduced fat | Baked Products | 112.00 mcg | 28% | USDA_SR |
| 839 | Egg, yolk, raw, frozen, salted, pasteurized | Dairy and Egg Products | 112.00 mcg | 28% | USDA_SR |
| 840 | Fireweed, leaves, raw | Vegetables and Vegetable Products | 112.00 mcg | 28% | USDA_SR |
| 841 | Fireweed, native, leaves, raw | Vegetables and Vegetable Products | 112.00 mcg | 28% | CNF |
| 842 | Bread, wheat germ, toasted | Baked Products | 112.00 mcg | 28% | CNF |
| 843 | Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) | Baked Products | 111.00 mcg | 28% | USDA_SR |
| 844 | Bread, white, commercially prepared (includes soft bread crumbs) | Baked Products | 111.00 mcg | 28% | USDA_SR |
| 845 | Bread, white, commercially prepared, low sodium, no salt | Baked Products | 111.00 mcg | 28% | USDA_SR |
| 846 | Bagels, cinnamon-raisin | Baked Products | 111.00 mcg | 28% | USDA_SR |
| 847 | Pigeon peas (red gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 111.00 mcg | 28% | USDA_SR |
| 848 | Pigeon peas (red gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 111.00 mcg | 28% | USDA_SR |
| 849 | Crackers, sandwich-type, peanut butter filled, reduced fat | Baked Products | 111.00 mcg | 28% | USDA_SR |
| 850 | Soybeans, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 111.00 mcg | 28% | USDA_SR |
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