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 3,760 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1051 | Cereals, WHEATENA, dry | Breakfast Cereals | 59.00 mcg | 15% |
| 1052 | Seeds, breadfruit seeds, roasted | Nut and Seed Products | 59.00 mcg | 15% |
| 1053 | McDONALD'S, Cheeseburger | Fast Foods | 59.00 mcg | 15% |
| 1054 | Peas, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 59.00 mcg | 15% |
| 1055 | Peas, green, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 59.00 mcg | 15% |
| 1056 | Pumpkin flowers, raw | Vegetables and Vegetable Products | 59.00 mcg | 15% |
| 1057 | Beans, kidney, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 59.00 mcg | 15% |
| 1058 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry | Cereal Grains and Pasta | 59.00 mcg | 15% |
| 1059 | Rice, white, short-grain, enriched, cooked | Cereal Grains and Pasta | 59.00 mcg | 15% |
| 1060 | Nuts, chestnuts, japanese, roasted | Nut and Seed Products | 59.00 mcg | 15% |
| 1061 | Archway Home Style Cookies, Sugar Free Oatmeal | Baked Products | 58.00 mcg | 14% |
| 1062 | Bread, reduced-calorie, rye | Baked Products | 58.00 mcg | 14% |
| 1063 | Snacks, potato chips, lightly salted | Snacks | 58.00 mcg | 14% |
| 1064 | Cookie, chocolate, with icing or coating | Baked Products | 58.00 mcg | 14% |
| 1065 | Crackers, standard snack-type, with whole wheat | Baked Products | 58.00 mcg | 14% |
| 1066 | Cheese, limburger | Dairy and Egg Products | 58.00 mcg | 14% |
| 1067 | Nuts, pine nuts, pinyon, dried | Nut and Seed Products | 58.00 mcg | 14% |
| 1068 | Nuts, chestnuts, european, raw, peeled | Nut and Seed Products | 58.00 mcg | 14% |
| 1069 | Seeds, pumpkin and squash seed kernels, dried | Nut and Seed Products | 58.00 mcg | 14% |
| 1070 | Parsnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 58.00 mcg | 14% |
| 1071 | Broadbeans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 58.00 mcg | 14% |
| 1072 | Spinach, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 58.00 mcg | 14% |
| 1073 | Parsnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 58.00 mcg | 14% |
| 1074 | Rice, white, long-grain, regular, cooked, enriched, with salt | Cereal Grains and Pasta | 58.00 mcg | 14% |
| 1075 | Seeds, watermelon seed kernels, dried | Nut and Seed Products | 58.00 mcg | 14% |
| 1076 | Broadbeans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 58.00 mcg | 14% |
| 1077 | Spinach, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 58.00 mcg | 14% |
| 1078 | Rice, white, medium-grain, enriched, cooked | Cereal Grains and Pasta | 58.00 mcg | 14% |
| 1079 | Rice, white, long-grain, regular, enriched, cooked | Cereal Grains and Pasta | 58.00 mcg | 14% |
| 1080 | Cornmeal, blue (Navajo) | American Indian/Alaska Native Foods | 58.00 mcg | 14% |
| 1081 | Muffins, corn, toaster-type | Baked Products | 57.00 mcg | 14% |
| 1082 | Muffins, corn, dry mix, prepared | Baked Products | 57.00 mcg | 14% |
| 1083 | Croissants, apple | Baked Products | 57.00 mcg | 14% |
| 1084 | Cookies, chocolate chip, refrigerated dough | Baked Products | 57.00 mcg | 14% |
| 1085 | Waffles, whole wheat, lowfat, frozen, ready-to-heat | Baked Products | 57.00 mcg | 14% |
| 1086 | Horseradish, prepared | Spices and Herbs | 57.00 mcg | 14% |
| 1087 | Cookies, peanut butter, refrigerated dough | Baked Products | 57.00 mcg | 14% |
| 1088 | Cookies, peanut butter, commercially prepared, regular | Baked Products | 57.00 mcg | 14% |
| 1089 | Biscuits, plain or buttermilk, refrigerated dough, higher fat | Baked Products | 57.00 mcg | 14% |
| 1090 | Refried beans, canned, fat-free | Legumes and Legume Products | 57.00 mcg | 14% |
| 1091 | McDONALD'S, Side Salad | Fast Foods | 57.00 mcg | 14% |
| 1092 | Spices, fenugreek seed | Spices and Herbs | 57.00 mcg | 14% |
| 1093 | Seeds, pumpkin and squash seed kernels, roasted, without salt | Nut and Seed Products | 57.00 mcg | 14% |
| 1094 | Cauliflower, raw | Vegetables and Vegetable Products | 57.00 mcg | 14% |
| 1095 | Seeds, pumpkin and squash seed kernels, roasted, with salt added | Nut and Seed Products | 57.00 mcg | 14% |
| 1096 | Cauliflower, green, raw | Vegetables and Vegetable Products | 57.00 mcg | 14% |
| 1097 | Sesbania flower, cooked, steamed, with salt | Vegetables and Vegetable Products | 57.00 mcg | 14% |
| 1098 | Cabbage, common (danish, domestic, and pointed types), stored, raw | Vegetables and Vegetable Products | 57.00 mcg | 14% |
| 1099 | Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw | Vegetables and Vegetable Products | 57.00 mcg | 14% |
| 1100 | Water convolvulus,raw | Vegetables and Vegetable Products | 57.00 mcg | 14% |
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