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 851–900 of 3,760 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 851 | Infant Formula, GERBER GOOD START 2, GENTLE PLUS, powder | Baby Foods | 74.00 mcg | 18% |
| 852 | Triticale flour, whole-grain | Cereal Grains and Pasta | 74.00 mcg | 18% |
| 853 | Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 73.00 mcg | 18% |
| 854 | Spinach souffle | Vegetables and Vegetable Products | 73.00 mcg | 18% |
| 855 | Collards, frozen, chopped, unprepared | Vegetables and Vegetable Products | 73.00 mcg | 18% |
| 856 | Nuts, almond paste | Nut and Seed Products | 73.00 mcg | 18% |
| 857 | Pasta, cooked, enriched, with added salt | Cereal Grains and Pasta | 73.00 mcg | 18% |
| 858 | Pasta, cooked, enriched, without added salt | Cereal Grains and Pasta | 73.00 mcg | 18% |
| 859 | Triticale | Cereal Grains and Pasta | 73.00 mcg | 18% |
| 860 | Mustard spinach, (tendergreen), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 73.00 mcg | 18% |
| 861 | Lettuce, butterhead (includes boston and bibb types), raw | Vegetables and Vegetable Products | 73.00 mcg | 18% |
| 862 | Sweet rolls, cinnamon, commercially prepared with raisins | Baked Products | 72.00 mcg | 18% |
| 863 | Cookies, sugar, commercially prepared, regular (includes vanilla) | Baked Products | 72.00 mcg | 18% |
| 864 | McDONALD'S, McCHICKEN Sandwich (without mayonnaise) | Fast Foods | 72.00 mcg | 18% |
| 865 | Nabisco, Nabisco Ritz Crackers | Baked Products | 72.00 mcg | 18% |
| 866 | Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched | Baked Products | 72.00 mcg | 18% |
| 867 | Nuts, chestnuts, chinese, roasted | Nut and Seed Products | 72.00 mcg | 18% |
| 868 | Cabbage, mustard, salted | Vegetables and Vegetable Products | 72.00 mcg | 18% |
| 869 | Semolina, unenriched | Cereal Grains and Pasta | 72.00 mcg | 18% |
| 870 | Balsam-pear (bitter gourd), pods, raw | Vegetables and Vegetable Products | 72.00 mcg | 18% |
| 871 | Cinnamon buns, frosted (includes honey buns) | Baked Products | 72.00 mcg | 18% |
| 872 | Pie Crust, Cookie-type, Chocolate, Ready Crust | Baked Products | 72.00 mcg | 18% |
| 873 | Cookie, butter or sugar, with chocolate icing or filling | Baked Products | 71.00 mcg | 18% |
| 874 | Archway Home Style Cookies, Old Fashioned Molasses | Baked Products | 71.00 mcg | 18% |
| 875 | Pie crust, standard-type, prepared from recipe, unbaked | Baked Products | 71.00 mcg | 18% |
| 876 | Pancakes plain, frozen, ready-to-heat (includes buttermilk) | Baked Products | 71.00 mcg | 18% |
| 877 | Egg, turkey, whole, fresh, raw | Dairy and Egg Products | 71.00 mcg | 18% |
| 878 | Egg rolls, vegetable, frozen, prepared | Meals, Entrees, and Side Dishes | 71.00 mcg | 18% |
| 879 | Snacks, trail mix, regular, unsalted | Snacks | 71.00 mcg | 18% |
| 880 | Broccoli raab, cooked | Vegetables and Vegetable Products | 71.00 mcg | 18% |
| 881 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 71.00 mcg | 18% |
| 882 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 71.00 mcg | 18% |
| 883 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 71.00 mcg | 18% |
| 884 | Snacks, trail mix, regular | Snacks | 71.00 mcg | 18% |
| 885 | Pie crust, standard-type, frozen, ready-to-bake, enriched | Baked Products | 70.00 mcg | 18% |
| 886 | Pie crust, standard-type, dry mix, prepared, baked | Baked Products | 70.00 mcg | 18% |
| 887 | Bread, multi-grain, toasted (includes whole-grain) | Baked Products | 70.00 mcg | 18% |
| 888 | English muffins, whole grain white | Baked Products | 70.00 mcg | 18% |
| 889 | Macaroni and cheese, dry mix, prepared with 2% milk and 80% stick margarine from dry mix | Meals, Entrees, and Side Dishes | 70.00 mcg | 18% |
| 890 | Doughnuts, yeast-leavened, with creme filling | Baked Products | 70.00 mcg | 18% |
| 891 | Crackers, wheat, sandwich, with peanut butter filling | Baked Products | 70.00 mcg | 18% |
| 892 | Cookies, sugar, refrigerated dough, baked | Baked Products | 70.00 mcg | 18% |
| 893 | Biscuits, plain or buttermilk, frozen, baked | Baked Products | 70.00 mcg | 18% |
| 894 | Fast foods, cheeseburger; single, regular patty; plain | Fast Foods | 70.00 mcg | 18% |
| 895 | Mustard greens, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 70.00 mcg | 18% |
| 896 | Nuts, chestnuts, european, roasted | Nut and Seed Products | 70.00 mcg | 18% |
| 897 | Rice, white, long-grain, precooked or instant, enriched, prepared | Cereal Grains and Pasta | 70.00 mcg | 18% |
| 898 | Mustard greens, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 70.00 mcg | 18% |
| 899 | Mung beans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 70.00 mcg | 18% |
| 900 | Archway Home Style Cookies, Molasses | Baked Products | 69.00 mcg | 17% |
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