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 1001–1050 of 3,209 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Sweet potato leaves, steamed | Vegetables and Vegetable Products | 49.00 mcg | 12% |
| 1002 | Bread, multigrain, toasted | Baked Products | 49.00 mcg | 12% |
| 1003 | Corn, sweet, canned, vacuum pack, niblets | Vegetables and Vegetable Products | 49.00 mcg | 12% |
| 1004 | Nuts, almonds, dried, blanched, unroasted | Nuts and Seeds | 49.00 mcg | 12% |
| 1005 | Cereal, hot, oats, one minute, dry, Quaker | Breakfast cereals | 49.00 mcg | 12% |
| 1006 | Cereal, hot, oats, quick, dry, Quaker | Breakfast cereals | 49.00 mcg | 12% |
| 1007 | Cereal, hot, oats, large flakes, dry, Quaker | Breakfast cereals | 49.00 mcg | 12% |
| 1008 | Fast foods, hot dog, plain | Fast Foods | 49.00 mcg | 12% |
| 1009 | Seeds, chia seeds, dried | Nuts and Seeds | 49.00 mcg | 12% |
| 1010 | Seeds, breadfruit seeds, boiled | Nuts and Seeds | 49.00 mcg | 12% |
| 1011 | English muffin, whole wheat | Baked Products | 49.00 mcg | 12% |
| 1012 | Fast foods, mexican, burrito with beans, cheese and chili peppers | Fast Foods | 49.00 mcg | 12% |
| 1013 | Taro leaves, steamed, with salt | Vegetables and Vegetable Products | 48.00 mcg | 12% |
| 1014 | Pancake, plain (includes buttermilk), dry mix, complete, prepared with water | Baked Products | 48.00 mcg | 12% |
| 1015 | Muffin, blueberry, commercial, reduced fat | Baked Products | 48.00 mcg | 12% |
| 1016 | Fast foods, breakfast, bagel, with breakfast steak, egg, cheese, and condiments | Fast Foods | 48.00 mcg | 12% |
| 1017 | Beans, baked, homemade | Legumes and Legume Products | 48.00 mcg | 12% |
| 1018 | Toaster pastry, fruit, toasted (apple, blueberry, cherry, strawberry) | Baked Products | 48.00 mcg | 12% |
| 1019 | Muffin, blueberry, homemade, with 2% milk | Baked Products | 48.00 mcg | 12% |
| 1020 | Coffee cake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 48.00 mcg | 12% |
| 1021 | Taro leaves, steamed | Vegetables and Vegetable Products | 48.00 mcg | 12% |
| 1022 | Muffin, blueberry, commercial | Baked Products | 48.00 mcg | 12% |
| 1023 | Grains, corn flour, degermed, unenriched, yellow | Cereals, Grains and Pasta | 48.00 mcg | 12% |
| 1024 | Mushroom, enoki, raw | Vegetables and Vegetable Products | 48.00 mcg | 12% |
| 1025 | Onion rings, breaded, par-fried, frozen, unprepared | Vegetables and Vegetable Products | 48.00 mcg | 12% |
| 1026 | Chickpeas (garbanzo beans, bengal gram), canned, drained solids | Legumes and Legume Products | 48.00 mcg | 12% |
| 1027 | Turnover, fruit (apple, berry, cherry, peach) | Baked Products | 48.00 mcg | 12% |
| 1028 | Cereal, ready to eat, Muslix: Almond Raisin, Kellogg's | Breakfast cereals | 47.00 mcg | 12% |
| 1029 | Ravioli, cheese and tomato sauce, frozen, not prepared | Mixed Dishes | 47.00 mcg | 12% |
| 1030 | Danish pastry, fruit (apple, raisin, lemon, raspberry) | Baked Products | 47.00 mcg | 12% |
| 1031 | Spices, garlic powder | Spices and Herbs | 47.00 mcg | 12% |
| 1032 | Beans, hyacinth, boiled, drained, with salt | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 1033 | Cracker, crispbread, rye | Baked Products | 47.00 mcg | 12% |
| 1034 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments and vegetables | Fast Foods | 47.00 mcg | 12% |
| 1035 | Beans, kidney, sprouted, boiled, drained | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 1036 | Bread, Irish soda, homemade | Baked Products | 47.00 mcg | 12% |
| 1037 | Beans, kidney, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 1038 | Beans, hyacinth, boiled, drained | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 1039 | Artichoke, marinated | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 1040 | Beans, snap (Italian, green or yellow), fresh, microwaved | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 1041 | Milk, dry, buttermilk, sweet cream | Dairy and Egg Products | 47.00 mcg | 12% |
| 1042 | Sweet potato, flour | Vegetables and Vegetable Products | 47.00 mcg | 12% |
| 1043 | Cookie, chocolate wafer | Baked Products | 47.00 mcg | 12% |
| 1044 | Cookie, brownie, commercial | Baked Products | 47.00 mcg | 12% |
| 1045 | Cake, sponge, commercial | Baked Products | 47.00 mcg | 12% |
| 1046 | Coffee cake, fruit | Baked Products | 47.00 mcg | 12% |
| 1047 | Nuts, Japanese chestnuts, raw | Nuts and Seeds | 47.00 mcg | 12% |
| 1048 | Fast foods, mexican, burrito with beans and chili peppers | Fast Foods | 47.00 mcg | 12% |
| 1049 | Okra (gumbo), boiled, drained, with salt | Vegetables and Vegetable Products | 46.00 mcg | 12% |
| 1050 | Doughnut (donut), cake-type, plain, sugared or glazed | Baked Products | 46.00 mcg | 12% |
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