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 3,760 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Bread, oatmeal | Baked Products | 62.00 mcg | 16% |
| 1002 | Cheese, camembert | Dairy and Egg Products | 62.00 mcg | 16% |
| 1003 | Nuts, chestnuts, european, raw, unpeeled | Nut and Seed Products | 62.00 mcg | 16% |
| 1004 | Fast foods, cheeseburger; single, large patty; plain | Fast Foods | 62.00 mcg | 16% |
| 1005 | Coriander (cilantro) leaves, raw | Vegetables and Vegetable Products | 62.00 mcg | 16% |
| 1006 | Hyacinth-beans, immature seeds, raw | Vegetables and Vegetable Products | 62.00 mcg | 16% |
| 1007 | Yardlong bean, raw | Vegetables and Vegetable Products | 62.00 mcg | 16% |
| 1008 | Kale, raw | Vegetables and Vegetable Products | 62.00 mcg | 16% |
| 1009 | Snacks, potato chips, sour-cream-and-onion-flavor | Snacks | 62.00 mcg | 16% |
| 1010 | Beans, black, mature seeds, canned, low sodium | Legumes and Legume Products | 61.00 mcg | 15% |
| 1011 | Beans, black turtle, mature seeds, canned | Legumes and Legume Products | 61.00 mcg | 15% |
| 1012 | Beverages, tea, instant, lemon, unsweetened | Beverages | 61.00 mcg | 15% |
| 1013 | Cookies, peanut butter sandwich, regular | Baked Products | 61.00 mcg | 15% |
| 1014 | Archway Home Style Cookies, Iced Molasses | Baked Products | 61.00 mcg | 15% |
| 1015 | Cookies, chocolate sandwich, with creme filling, regular | Baked Products | 61.00 mcg | 15% |
| 1016 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, enriched | Baked Products | 61.00 mcg | 15% |
| 1017 | Bread, cracked-wheat | Baked Products | 61.00 mcg | 15% |
| 1018 | Biscuits, plain or buttermilk, prepared from recipe | Baked Products | 61.00 mcg | 15% |
| 1019 | Bread, chapati or roti, plain, commercially prepared | Baked Products | 61.00 mcg | 15% |
| 1020 | Potato soup, instant, dry mix | Soups, Sauces, and Gravies | 61.00 mcg | 15% |
| 1021 | Babyfood, vegetables, spinach, creamed, strained | Baby Foods | 61.00 mcg | 15% |
| 1022 | Brussels sprouts, raw | Vegetables and Vegetable Products | 61.00 mcg | 15% |
| 1023 | Mung beans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 61.00 mcg | 15% |
| 1024 | Kanpyo, (dried gourd strips) | Vegetables and Vegetable Products | 61.00 mcg | 15% |
| 1025 | Archway Home Style Cookies, Chocolate Chip Ice Box | Baked Products | 60.00 mcg | 15% |
| 1026 | Rolls, dinner, wheat | Baked Products | 60.00 mcg | 15% |
| 1027 | Cookies, vanilla wafers, lower fat | Baked Products | 60.00 mcg | 15% |
| 1028 | Cookies, ladyfingers, with lemon juice and rind | Baked Products | 60.00 mcg | 15% |
| 1029 | Corn dogs, frozen, prepared | Meals, Entrees, and Side Dishes | 60.00 mcg | 15% |
| 1030 | Danish pastry, cheese | Baked Products | 60.00 mcg | 15% |
| 1031 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 60.00 mcg | 15% |
| 1032 | Nuts, pilinuts, dried | Nut and Seed Products | 60.00 mcg | 15% |
| 1033 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend | Nut and Seed Products | 60.00 mcg | 15% |
| 1034 | Nuts, mixed nuts, dry roasted, with peanuts, without salt added | Nut and Seed Products | 60.00 mcg | 15% |
| 1035 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER | Nut and Seed Products | 60.00 mcg | 15% |
| 1036 | Brussels sprouts, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 60.00 mcg | 15% |
| 1037 | Okra, raw | Vegetables and Vegetable Products | 60.00 mcg | 15% |
| 1038 | Noodles, japanese, soba, dry | Cereal Grains and Pasta | 60.00 mcg | 15% |
| 1039 | Radicchio, raw | Vegetables and Vegetable Products | 60.00 mcg | 15% |
| 1040 | Cowpeas, leafy tips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 60.00 mcg | 15% |
| 1041 | Brussels sprouts, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 60.00 mcg | 15% |
| 1042 | Cowpeas, leafy tips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 60.00 mcg | 15% |
| 1043 | Muffins, blueberry, toaster-type, toasted | Baked Products | 59.00 mcg | 15% |
| 1044 | Lupins, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 59.00 mcg | 15% |
| 1045 | Archway Home Style Cookies, Frosty Lemon | Baked Products | 59.00 mcg | 15% |
| 1046 | Cookies, oatmeal, commercially prepared, regular | Baked Products | 59.00 mcg | 15% |
| 1047 | Hummus, home prepared | Legumes and Legume Products | 59.00 mcg | 15% |
| 1048 | Lupins, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 59.00 mcg | 15% |
| 1049 | PIZZA HUT 14" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 59.00 mcg | 15% |
| 1050 | Cookies, animal, with frosting or icing | Baked Products | 59.00 mcg | 15% |
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