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 1151–1200 of 3,760 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1151 | Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 53.00 mcg | 13% |
| 1152 | Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 53.00 mcg | 13% |
| 1153 | Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 53.00 mcg | 13% |
| 1154 | Plantains, yellow, baked | Fruits and Fruit Juices | 53.00 mcg | 13% |
| 1155 | Nuts, almond butter, plain, with salt added | Nut and Seed Products | 53.00 mcg | 13% |
| 1156 | Nuts, almond butter, plain, without salt added | Nut and Seed Products | 53.00 mcg | 13% |
| 1157 | Peppers, hungarian, raw | Vegetables and Vegetable Products | 53.00 mcg | 13% |
| 1158 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 53.00 mcg | 13% |
| 1159 | Biscuits, plain or buttermilk, dry mix, prepared | Baked Products | 52.00 mcg | 13% |
| 1160 | Beverages, coffee substitute, cereal grain beverage, powder | Beverages | 52.00 mcg | 13% |
| 1161 | French toast, frozen, ready-to-heat | Baked Products | 52.00 mcg | 13% |
| 1162 | Crackers, rye, wafers, seasoned | Baked Products | 52.00 mcg | 13% |
| 1163 | Bread, whole-wheat, commercially prepared, toasted | Baked Products | 52.00 mcg | 13% |
| 1164 | Cabbage, kimchi | Vegetables and Vegetable Products | 52.00 mcg | 13% |
| 1165 | Restaurant, Mexican, cheese quesadilla | Restaurant Foods | 52.00 mcg | 13% |
| 1166 | ON THE BORDER, Mexican rice | Restaurant Foods | 52.00 mcg | 13% |
| 1167 | Oat bran, raw | Cereal Grains and Pasta | 52.00 mcg | 13% |
| 1168 | Asparagus, raw | Vegetables and Vegetable Products | 52.00 mcg | 13% |
| 1169 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 52.00 mcg | 13% |
| 1170 | Cookies, chocolate chip, dry mix | Baked Products | 51.00 mcg | 13% |
| 1171 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork | Legumes and Legume Products | 51.00 mcg | 13% |
| 1172 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain | Legumes and Legume Products | 51.00 mcg | 13% |
| 1173 | Egg, whole, cooked, fried | Dairy and Egg Products | 51.00 mcg | 13% |
| 1174 | Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal | Breakfast Cereals | 51.00 mcg | 13% |
| 1175 | Muffins, plain, prepared from recipe, made with low fat (2%) milk | Baked Products | 51.00 mcg | 13% |
| 1176 | Cake, gingerbread, dry mix | Baked Products | 51.00 mcg | 13% |
| 1177 | Fast foods, cheeseburger; single, large patty; with condiments, vegetables and mayonnaise | Fast Foods | 51.00 mcg | 13% |
| 1178 | BURGER KING, WHOPPER, with cheese | Fast Foods | 51.00 mcg | 13% |
| 1179 | McDONALD'S, QUARTER POUNDER with Cheese | Fast Foods | 51.00 mcg | 13% |
| 1180 | Candies, HERSHEYS, PAYDAY Bar | Sweets | 51.00 mcg | 13% |
| 1181 | Yogurt parfait, lowfat, with fruit and granola | Fast Foods | 51.00 mcg | 13% |
| 1182 | Nuts, pistachio nuts, dry roasted, without salt added | Nut and Seed Products | 51.00 mcg | 13% |
| 1183 | Nuts, pistachio nuts, raw | Nut and Seed Products | 51.00 mcg | 13% |
| 1184 | Candies, sesame crunch | Sweets | 51.00 mcg | 13% |
| 1185 | Nuts, pistachio nuts, dry roasted, with salt added | Nut and Seed Products | 51.00 mcg | 13% |
| 1186 | Peppers, hot chile, sun-dried | Vegetables and Vegetable Products | 51.00 mcg | 13% |
| 1187 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 51.00 mcg | 13% |
| 1188 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 51.00 mcg | 13% |
| 1189 | Candies, milk chocolate coated peanuts | Sweets | 51.00 mcg | 13% |
| 1190 | Archway Home Style Cookies, Iced Oatmeal | Baked Products | 50.00 mcg | 12% |
| 1191 | Crackers, wheat, low salt | Baked Products | 50.00 mcg | 12% |
| 1192 | Cookies, oatmeal, dry mix | Baked Products | 50.00 mcg | 12% |
| 1193 | Cookies, graham crackers, chocolate-coated | Baked Products | 50.00 mcg | 12% |
| 1194 | Lima beans, large, mature seeds, canned | Legumes and Legume Products | 50.00 mcg | 12% |
| 1195 | Cereals, oats, instant, fortified, with raisins and spice, prepared with water | Breakfast Cereals | 50.00 mcg | 12% |
| 1196 | Sweet rolls, cinnamon, refrigerated dough with frosting | Baked Products | 50.00 mcg | 12% |
| 1197 | Cookies, vanilla sandwich with creme filling | Baked Products | 50.00 mcg | 12% |
| 1198 | Milk, dry, nonfat, instant, without added vitamin A and vitamin D | Dairy and Egg Products | 50.00 mcg | 12% |
| 1199 | Milk, dry, nonfat, regular, with added vitamin A and vitamin D | Dairy and Egg Products | 50.00 mcg | 12% |
| 1200 | McDONALD'S, BIG MAC (without Big Mac Sauce) | Fast Foods | 50.00 mcg | 12% |
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