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 3,209 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 801 | Nuts, European chestnuts (sweet), raw, unpeeled | Nuts and Seeds | 62.00 mcg | 16% |
| 802 | Cereal, ready to eat, Corn Pops, Kellogg's | Breakfast cereals | 62.00 mcg | 16% |
| 803 | Coriander (cilantro), raw | Vegetables and Vegetable Products | 62.00 mcg | 16% |
| 804 | Beans, navy, canned, solids and liquid | Legumes and Legume Products | 62.00 mcg | 16% |
| 805 | Beans, yardlong, (asparagus bean or cowpea), raw | Vegetables and Vegetable Products | 62.00 mcg | 16% |
| 806 | Beans, hyacinth, raw | Vegetables and Vegetable Products | 62.00 mcg | 16% |
| 807 | Snacks, potato chips, sour cream and onion | Snacks | 62.00 mcg | 16% |
| 808 | Muffin, corn, commercial | Baked Products | 62.00 mcg | 16% |
| 809 | Cake mix, chocolate (devil's food, fudge), regular, dry, unprepared | Baked Products | 62.00 mcg | 16% |
| 810 | Cookie, chocolate chip, commercial, regular, lower fat | Baked Products | 62.00 mcg | 16% |
| 811 | Lentils, pink, boiled | Legumes and Legume Products | 62.00 mcg | 16% |
| 812 | Cookie, shortbread, plain, homemade | Baked Products | 62.00 mcg | 16% |
| 813 | Cereal, ready to eat, Corn Bran Squares, Quaker | Breakfast cereals | 61.00 mcg | 15% |
| 814 | Biscuit, plain/buttermilk, homemade | Baked Products | 61.00 mcg | 15% |
| 815 | Beans, mung, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 61.00 mcg | 15% |
| 816 | Brussels sprouts, raw | Vegetables and Vegetable Products | 61.00 mcg | 15% |
| 817 | Cookie, peanut butter sandwich | Baked Products | 61.00 mcg | 15% |
| 818 | Kanpyo (dried gourd strips) | Vegetables and Vegetable Products | 61.00 mcg | 15% |
| 819 | Beans, black turtle, mature seeds, canned, solids and liquid | Legumes and Legume Products | 61.00 mcg | 15% |
| 820 | Soup, potato, instant, dehydrated, unprepared | Soups, Sauces and Gravies | 61.00 mcg | 15% |
| 821 | Cookie, chocolate sandwich, cream filling, regular | Baked Products | 61.00 mcg | 15% |
| 822 | Muffin, chocolate chip, commercial | Baked Products | 61.00 mcg | 15% |
| 823 | Tea, instant, unsweetened, lemon flavour, powder | Beverages | 61.00 mcg | 15% |
| 824 | Coffee cake, cinnamon with crumb topping, commercial | Baked Products | 61.00 mcg | 15% |
| 825 | Cereal, ready-to-eat, Krave, Kellogg's | Breakfast cereals | 61.00 mcg | 15% |
| 826 | Beans, black, mature seeds, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 61.00 mcg | 15% |
| 827 | Indian, bread, chapati or roti, plain | Baked Products | 61.00 mcg | 15% |
| 828 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 60.00 mcg | 15% |
| 829 | Fast foods, dessert, cookies, chocolate chip | Fast Foods | 60.00 mcg | 15% |
| 830 | Grains, rye flour, dark | Cereals, Grains and Pasta | 60.00 mcg | 15% |
| 831 | Grains, rye | Cereals, Grains and Pasta | 60.00 mcg | 15% |
| 832 | Brussels sprouts, boiled, drained | Vegetables and Vegetable Products | 60.00 mcg | 15% |
| 833 | Danish pastry, cheese | Baked Products | 60.00 mcg | 15% |
| 834 | Radicchio, raw | Vegetables and Vegetable Products | 60.00 mcg | 15% |
| 835 | Pasta, Japanese noodles, soba, dry | Cereals, Grains and Pasta | 60.00 mcg | 15% |
| 836 | Nuts, pilinuts-canarytree, dried | Nuts and Seeds | 60.00 mcg | 15% |
| 837 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 60.00 mcg | 15% |
| 838 | Soup, tomato vegetable, dehydrated | Soups, Sauces and Gravies | 60.00 mcg | 15% |
| 839 | Beverage, bean | Legumes and Legume Products | 60.00 mcg | 15% |
| 840 | Cookie, vanilla wafer, 12 to 17% fat | Baked Products | 60.00 mcg | 15% |
| 841 | Cowpeas, leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 60.00 mcg | 15% |
| 842 | Cereal, ready to eat, 100% Bran, Post | Breakfast cereals | 60.00 mcg | 15% |
| 843 | Brussels sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 60.00 mcg | 15% |
| 844 | Cowpeas, leafy tips, boiled, drained | Vegetables and Vegetable Products | 60.00 mcg | 15% |
| 845 | Cookie, ladyfinger (with lemon juice and rind) | Baked Products | 60.00 mcg | 15% |
| 846 | Snacks, potato chips, barbecue flavour | Snacks | 60.00 mcg | 15% |
| 847 | Okra (gumbo), raw | Vegetables and Vegetable Products | 60.00 mcg | 15% |
| 848 | Peas, green, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 59.00 mcg | 15% |
| 849 | Peas, green, frozen, boiled, drained | Vegetables and Vegetable Products | 59.00 mcg | 15% |
| 850 | Pumpkin flowers, raw | Vegetables and Vegetable Products | 59.00 mcg | 15% |
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