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 901–950 of 3,209 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 901 | Meatless, chicken, breaded, fried | Legumes and Legume Products | 56.00 mcg | 14% |
| 902 | Broccoli, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 56.00 mcg | 14% |
| 903 | Nuts, mixed nuts, oil roasted without peanuts, salted | Nuts and Seeds | 56.00 mcg | 14% |
| 904 | Broccoli, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 56.00 mcg | 14% |
| 905 | Pasta salad with vegetables, prepared with Italian dressing, homemade | Mixed Dishes | 56.00 mcg | 14% |
| 906 | Grains, oats | Cereals, Grains and Pasta | 56.00 mcg | 14% |
| 907 | Nuts, mixed nuts, oil roasted without peanuts | Nuts and Seeds | 56.00 mcg | 14% |
| 908 | Spices, curry powder | Spices and Herbs | 56.00 mcg | 14% |
| 909 | Pancake, plain (includes buttermilk), dry mix, incomplete, unprepared | Baked Products | 56.00 mcg | 14% |
| 910 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 55.00 mcg | 14% |
| 911 | Carrot, dehydrated | Vegetables and Vegetable Products | 55.00 mcg | 14% |
| 912 | Nuts, almonds, dry roasted, unblanched | Nuts and Seeds | 55.00 mcg | 14% |
| 913 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting), baked | Baked Products | 55.00 mcg | 14% |
| 914 | Cookie, peanut butter, homemade, with margarine | Baked Products | 55.00 mcg | 14% |
| 915 | Nuts, cashew butter, plain, salted | Nuts and Seeds | 55.00 mcg | 14% |
| 916 | Bread, cornbread (also corn muffin mix), dry mix, prepared | Baked Products | 55.00 mcg | 14% |
| 917 | Candies, Reese's Pieces | Sweets | 55.00 mcg | 14% |
| 918 | Candies, M&M's peanut chocolate candies | Sweets | 55.00 mcg | 14% |
| 919 | Nuts, almonds, dry roasted, unblanched, salted | Nuts and Seeds | 55.00 mcg | 14% |
| 920 | Egg, chicken, whole, cooked, boiled in shell, hard-cooked | Dairy and Egg Products | 54.00 mcg | 14% |
| 921 | Egg, chicken, whole, cooked, poached | Dairy and Egg Products | 54.00 mcg | 14% |
| 922 | Grains, buckwheat flour, whole-groat | Cereals, Grains and Pasta | 54.00 mcg | 14% |
| 923 | Pepper, chili, green, canned | Vegetables and Vegetable Products | 54.00 mcg | 14% |
| 924 | Nuts, ginkgo nuts, raw | Nuts and Seeds | 54.00 mcg | 14% |
| 925 | Fast foods, breakfast, french toast with butter | Fast Foods | 54.00 mcg | 14% |
| 926 | Cereal, ready to eat, Puffed Wheat, Quaker | Breakfast cereals | 54.00 mcg | 14% |
| 927 | Pancake, plain (includes buttermilk), frozen, ready-to-heat, microwave | Baked Products | 54.00 mcg | 14% |
| 928 | Soybeans, dry, boiled | Legumes and Legume Products | 54.00 mcg | 14% |
| 929 | Soybeans, dry, boiled, salted | Legumes and Legume Products | 54.00 mcg | 14% |
| 930 | Cereal, hot, Red River, dry Robin Hood | Breakfast cereals | 54.00 mcg | 14% |
| 931 | Snacks, pretzels, hard, whole-wheat, including both salted and unsalted | Snacks | 54.00 mcg | 14% |
| 932 | Spaghetti with cream sauce | Mixed Dishes | 54.00 mcg | 14% |
| 933 | Cake mix, chocolate, pudding-type, dry, unprepared | Baked Products | 54.00 mcg | 14% |
| 934 | Cake, pound, homemade | Baked Products | 53.00 mcg | 13% |
| 935 | Nuts, almond butter, plain, salted | Nuts and Seeds | 53.00 mcg | 13% |
| 936 | Peas, green, frozen, unprepared | Vegetables and Vegetable Products | 53.00 mcg | 13% |
| 937 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 53.00 mcg | 13% |
| 938 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 53.00 mcg | 13% |
| 939 | Muffin, carrot, commercial | Baked Products | 53.00 mcg | 13% |
| 940 | Pancake, buckwheat, dry mix, incomplete, unprepared | Baked Products | 53.00 mcg | 13% |
| 941 | Cream puff, homemade, shell only, includes eclair | Baked Products | 53.00 mcg | 13% |
| 942 | Muffin, blueberry, dry mix, unprepared | Baked Products | 53.00 mcg | 13% |
| 943 | Bread, multigrain, commercial | Baked Products | 53.00 mcg | 13% |
| 944 | Pepper, Hungarian, raw | Vegetables and Vegetable Products | 53.00 mcg | 13% |
| 945 | Cabbage, Chinese (pe-tsai), boiled, drained | Vegetables and Vegetable Products | 53.00 mcg | 13% |
| 946 | Cake, shortcake, biscuit-type, homemade | Baked Products | 53.00 mcg | 13% |
| 947 | Nuts, almond butter, plain | Nuts and Seeds | 53.00 mcg | 13% |
| 948 | Bread, multigrain, commercial, reduced sodium | Baked Products | 53.00 mcg | 13% |
| 949 | Quesadilla with cheese | Mixed Dishes | 52.00 mcg | 13% |
| 950 | Cracker, rye, wafers, seasoned | Baked Products | 52.00 mcg | 13% |
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