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 1051–1100 of 3,209 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1051 | Muffin, wheat bran, with raisins, homemade | Baked Products | 46.00 mcg | 12% |
| 1052 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 46.00 mcg | 12% |
| 1053 | Cabbage, savoy, boiled, drained | Vegetables and Vegetable Products | 46.00 mcg | 12% |
| 1054 | Cabbage, savoy, boiled, drained, with salt | Vegetables and Vegetable Products | 46.00 mcg | 12% |
| 1055 | Celtuce, raw | Vegetables and Vegetable Products | 46.00 mcg | 12% |
| 1056 | Okra (gumbo), boiled, drained | Vegetables and Vegetable Products | 46.00 mcg | 12% |
| 1057 | Cookie, chocolate sandwich, extra cream filling | Baked Products | 46.00 mcg | 12% |
| 1058 | Candies, peanut brittle, homemade | Sweets | 46.00 mcg | 12% |
| 1059 | Malted milk, natural flavour, powder | Beverages | 46.00 mcg | 12% |
| 1060 | Malted milk, natural flavour, enriched powder | Beverages | 46.00 mcg | 12% |
| 1061 | Waffle, plain, homemade | Baked Products | 46.00 mcg | 12% |
| 1062 | Nuts, Chinese chestnuts, boiled and steamed | Nuts and Seeds | 46.00 mcg | 12% |
| 1063 | Potato, mashed, flakes without milk, dry | Vegetables and Vegetable Products | 46.00 mcg | 12% |
| 1064 | Babyfood, cereal, mixed grain, with milk powder and fruit, dry | Babyfoods | 46.00 mcg | 12% |
| 1065 | Soup, cream, asparagus, dehydrated | Soups, Sauces and Gravies | 46.00 mcg | 12% |
| 1066 | Pepper, sweet, red, raw | Vegetables and Vegetable Products | 46.00 mcg | 12% |
| 1067 | Pizza roll, frozen, unprepared | Mixed Dishes | 46.00 mcg | 12% |
| 1068 | Indian, bread, chapati or roti, whole-wheat | Baked Products | 45.00 mcg | 11% |
| 1069 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 45.00 mcg | 11% |
| 1070 | Beans, winged (goa beans), dry, raw | Legumes and Legume Products | 45.00 mcg | 11% |
| 1071 | Yardlong beans (asparagus bean or cowpea), boiled, drained, with salt | Vegetables and Vegetable Products | 45.00 mcg | 11% |
| 1072 | Cereal, ready to eat, Kashi: GoLean Crunch, Kashi | Breakfast cereals | 45.00 mcg | 11% |
| 1073 | Cracker, rye, wafers, plain | Baked Products | 45.00 mcg | 11% |
| 1074 | Corn, sweet, canned, cream style, unsalted | Vegetables and Vegetable Products | 45.00 mcg | 11% |
| 1075 | Beans, yardlong, (asparagus bean or cowpea), boiled, drained | Vegetables and Vegetable Products | 45.00 mcg | 11% |
| 1076 | Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments | Fast Foods | 45.00 mcg | 11% |
| 1077 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 45.00 mcg | 11% |
| 1078 | Spices, thyme, fresh | Spices and Herbs | 45.00 mcg | 11% |
| 1079 | Candies, M&M's peanut butter chocolate candies | Sweets | 45.00 mcg | 11% |
| 1080 | Indien, samosa, vegetarian | Mixed Dishes | 45.00 mcg | 11% |
| 1081 | Soup, leek, dehydrated | Soups, Sauces and Gravies | 45.00 mcg | 11% |
| 1082 | Corn, sweet, canned, cream style | Vegetables and Vegetable Products | 45.00 mcg | 11% |
| 1083 | English muffin, whole wheat, toasted | Baked Products | 45.00 mcg | 11% |
| 1084 | Peas, green, canned, drained solids, no salt added | Vegetables and Vegetable Products | 44.00 mcg | 11% |
| 1085 | Cauliflower, boiled, drained, with salt | Vegetables and Vegetable Products | 44.00 mcg | 11% |
| 1086 | Cauliflower, boiled, drained | Vegetables and Vegetable Products | 44.00 mcg | 11% |
| 1087 | Cereal, ready to eat, Oatmeal Squares, Quaker | Breakfast cereals | 44.00 mcg | 11% |
| 1088 | Cookie, peanut butter, refrigerated dough, prepared | Baked Products | 44.00 mcg | 11% |
| 1089 | Cookie, chocolate chip, refrigerated dough, baked | Baked Products | 44.00 mcg | 11% |
| 1090 | Candies, bars, Oh Henry! | Sweets | 44.00 mcg | 11% |
| 1091 | Grains, rice, white with pasta and seasonings, cooked | Cereals, Grains and Pasta | 44.00 mcg | 11% |
| 1092 | Succotash, canned with cream style corn | Vegetables and Vegetable Products | 44.00 mcg | 11% |
| 1093 | Drumstick (horseradish-tree), pods, raw | Vegetables and Vegetable Products | 44.00 mcg | 11% |
| 1094 | Nuts, almonds, dried, unblanched, unroasted | Nuts and Seeds | 44.00 mcg | 11% |
| 1095 | Fast foods, sandwiches and burgers, steak sandwich | Fast Foods | 44.00 mcg | 11% |
| 1096 | Fast foods, mexican, tostada with guacamole | Fast Foods | 44.00 mcg | 11% |
| 1097 | Egg, chicken, whole, cooked, scrambled or omelet | Dairy and Egg Products | 44.00 mcg | 11% |
| 1098 | Soy sauce (made with soy and wheat), shoyu, sodium reduced | Legumes and Legume Products | 44.00 mcg | 11% |
| 1099 | Lasagna, cheese, frozen, unprepared | Mixed Dishes | 44.00 mcg | 11% |
| 1100 | Cabbage, raw | Vegetables and Vegetable Products | 43.00 mcg | 11% |
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