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
Selling a product with folate? Generate a print-ready nutrition label from your recipe.
Showing 1101–1150 of 3,760 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1101 | Sesbania flower, cooked, steamed, without salt | Vegetables and Vegetable Products | 57.00 mcg | 14% |
| 1102 | Amaranth leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 57.00 mcg | 14% |
| 1103 | Amaranth leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 57.00 mcg | 14% |
| 1104 | Cookies, chocolate chip sandwich, with creme filling | Baked Products | 56.00 mcg | 14% |
| 1105 | Archway Home Style Cookies, Date Filled Oatmeal | Baked Products | 56.00 mcg | 14% |
| 1106 | Bread, cinnamon | Baked Products | 56.00 mcg | 14% |
| 1107 | Spices, curry powder | Spices and Herbs | 56.00 mcg | 14% |
| 1108 | Nuts, mixed nuts, oil roasted, without peanuts, without salt added | Nut and Seed Products | 56.00 mcg | 14% |
| 1109 | McDONALD'S, QUARTER POUNDER | Fast Foods | 56.00 mcg | 14% |
| 1110 | Broccoli, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 56.00 mcg | 14% |
| 1111 | Oats (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 56.00 mcg | 14% |
| 1112 | Candies, REESE'S NUTRAGEOUS Candy Bar | Sweets | 56.00 mcg | 14% |
| 1113 | Nuts, mixed nuts, oil roasted, without peanuts, with salt added | Nut and Seed Products | 56.00 mcg | 14% |
| 1114 | Broccoli, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 56.00 mcg | 14% |
| 1115 | Chicken, meatless, breaded, fried | Legumes and Legume Products | 56.00 mcg | 14% |
| 1116 | Cookies, peanut butter, prepared from recipe | Baked Products | 55.00 mcg | 14% |
| 1117 | Bread, reduced-calorie, oatmeal | Baked Products | 55.00 mcg | 14% |
| 1118 | Bread, cornbread, dry mix, prepared with 2% milk, 80% margarine, and eggs | Baked Products | 55.00 mcg | 14% |
| 1119 | Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut | Snacks | 55.00 mcg | 14% |
| 1120 | Babyfood, snack, GERBER, GRADUATES, YOGURT MELTS | Baby Foods | 55.00 mcg | 14% |
| 1121 | Sweet rolls, cinnamon, refrigerated dough with frosting, baked | Baked Products | 55.00 mcg | 14% |
| 1122 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 55.00 mcg | 14% |
| 1123 | Carrot, dehydrated | Vegetables and Vegetable Products | 55.00 mcg | 14% |
| 1124 | Nuts, almonds, dry roasted, without salt added | Nut and Seed Products | 55.00 mcg | 14% |
| 1125 | Candies, MARS SNACKFOOD US, M&M's Peanut Chocolate Candies | Sweets | 55.00 mcg | 14% |
| 1126 | ON THE BORDER, cheese quesadilla | Restaurant Foods | 55.00 mcg | 14% |
| 1127 | Candies, REESE'S PIECES Candy | Sweets | 55.00 mcg | 14% |
| 1128 | Nuts, cashew butter, plain, with salt added | Nut and Seed Products | 55.00 mcg | 14% |
| 1129 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 55.00 mcg | 14% |
| 1130 | SCHIFF,TIGER'S MILK BAR | Sweets | 55.00 mcg | 14% |
| 1131 | Archway Home Style Cookies, Oatmeal | Baked Products | 54.00 mcg | 14% |
| 1132 | Cookies, peanut butter sandwich, special dietary | Baked Products | 54.00 mcg | 14% |
| 1133 | Cake, pudding-type, chocolate, dry mix | Baked Products | 54.00 mcg | 14% |
| 1134 | Soybeans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 54.00 mcg | 14% |
| 1135 | Soybeans, mature cooked, boiled, without salt | Legumes and Legume Products | 54.00 mcg | 14% |
| 1136 | Cookies, chocolate chip, commercially prepared, special dietary | Baked Products | 54.00 mcg | 14% |
| 1137 | Cookies, oatmeal, reduced fat | Baked Products | 54.00 mcg | 14% |
| 1138 | School Lunch, pizza, cheese topping, thin crust, whole grain, frozen, cooked | Fast Foods | 54.00 mcg | 14% |
| 1139 | Buckwheat flour, whole-groat | Cereal Grains and Pasta | 54.00 mcg | 14% |
| 1140 | Nuts, ginkgo nuts, raw | Nut and Seed Products | 54.00 mcg | 14% |
| 1141 | Peppers, chili, green, canned | Vegetables and Vegetable Products | 54.00 mcg | 14% |
| 1142 | Snacks, pretzels, hard, whole-wheat including both salted and unsalted | Snacks | 54.00 mcg | 14% |
| 1143 | Pancakes, plain, frozen, ready-to-heat, microwave (includes buttermilk) | Baked Products | 54.00 mcg | 14% |
| 1144 | Cream puff shell, prepared from recipe | Baked Products | 53.00 mcg | 13% |
| 1145 | Cake, shortcake, biscuit-type, prepared from recipe | Baked Products | 53.00 mcg | 13% |
| 1146 | Cereals ready-to-eat, UNCLE SAM CEREAL | Breakfast Cereals | 53.00 mcg | 13% |
| 1147 | Pancakes, buckwheat, dry mix, incomplete | Baked Products | 53.00 mcg | 13% |
| 1148 | Muffins, blueberry, dry mix | Baked Products | 53.00 mcg | 13% |
| 1149 | Bread, oatmeal, toasted | Baked Products | 53.00 mcg | 13% |
| 1150 | Seeds, breadfruit seeds, raw | Nut and Seed Products | 53.00 mcg | 13% |
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