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 1201–1250 of 7,106 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1201 | Cookie, ginger snap | Baked Products | 88.00 mcg | 22% | CNF |
| 1202 | Bagel, egg | Baked Products | 88.00 mcg | 22% | CNF |
| 1203 | Nuts, filberts or hazelnuts, dry roasted, unblanched | Nuts and Seeds | 88.00 mcg | 22% | CNF |
| 1204 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained | Vegetables and Vegetable Products | 88.00 mcg | 22% | CNF |
| 1205 | Crackers, rusk toast | Baked Products | 87.00 mcg | 22% | USDA_SR |
| 1206 | Cookies, gingersnaps | Baked Products | 87.00 mcg | 22% | USDA_SR |
| 1207 | Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS | Snacks | 87.00 mcg | 22% | USDA_SR |
| 1208 | Peanut butter, smooth style, with salt (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 87.00 mcg | 22% | USDA_SR |
| 1209 | Peanut butter, smooth style, without salt | Legumes and Legume Products | 87.00 mcg | 22% | USDA_SR |
| 1210 | Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 87.00 mcg | 22% | USDA_SR |
| 1211 | Zwieback | Baby Foods | 87.00 mcg | 22% | USDA_SR |
| 1212 | Pizza, cheese topping, thin crust, frozen, cooked | Fast Foods | 87.00 mcg | 22% | USDA_SR |
| 1213 | Nuts, acorns, raw | Nut and Seed Products | 87.00 mcg | 22% | USDA_SR |
| 1214 | Seeds, flaxseed | Nut and Seed Products | 87.00 mcg | 22% | USDA_SR |
| 1215 | Pizza, cheese, thin crust, frozen, cooked | Fast Foods | 87.00 mcg | 22% | CNF |
| 1216 | Zwieback | Babyfoods | 87.00 mcg | 22% | CNF |
| 1217 | Seeds, flaxseed (linseed), whole and ground | Nuts and Seeds | 87.00 mcg | 22% | CNF |
| 1218 | Cracker, rusk toast | Baked Products | 87.00 mcg | 22% | CNF |
| 1219 | Peanut butter, smooth type, fat and sugar added | Legumes and Legume Products | 87.00 mcg | 22% | CNF |
| 1220 | Peanut butter, smooth type, fat, sugar and salt added | Legumes and Legume Products | 87.00 mcg | 22% | CNF |
| 1221 | Nuts, acorns, raw | Nuts and Seeds | 87.00 mcg | 22% | CNF |
| 1222 | Cereal, ready to eat, Just Right, Kellogg's | Breakfast cereals | 87.00 mcg | 22% | CNF |
| 1223 | Brussels sprouts, raw | Vegetables and Vegetable Products | 86.00 mcg | 22% | USDA_FF |
| 1224 | Peanut butter, smooth style, with salt | Legumes and Legume Products | 86.00 mcg | 22% | USDA_FF |
| 1225 | Beans, black turtle, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 86.00 mcg | 22% | USDA_SR |
| 1226 | Beans, black turtle, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 86.00 mcg | 22% | USDA_SR |
| 1227 | Crackers, standard snack-type, sandwich, with peanut butter filling | Baked Products | 86.00 mcg | 22% | USDA_SR |
| 1228 | Bread, rice bran | Baked Products | 86.00 mcg | 22% | USDA_SR |
| 1229 | Wonton wrappers (includes egg roll wrappers) | Baked Products | 86.00 mcg | 22% | USDA_SR |
| 1230 | Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) | Baked Products | 86.00 mcg | 22% | USDA_SR |
| 1231 | Bread, wheat, toasted | Baked Products | 86.00 mcg | 22% | USDA_SR |
| 1232 | Babyfood, crackers, vegetable | Baby Foods | 86.00 mcg | 22% | USDA_SR |
| 1233 | Rolls, pumpernickel | Baked Products | 86.00 mcg | 22% | USDA_SR |
| 1234 | Roll, pumpernickel | Baked Products | 86.00 mcg | 22% | CNF |
| 1235 | Wonton wrapper (egg roll wrapper) | Baked Products | 86.00 mcg | 22% | CNF |
| 1236 | English muffin, raisin-cinnamon, (apple cinnamon) toasted | Baked Products | 86.00 mcg | 22% | CNF |
| 1237 | Cracker, standard snack-type, sandwich with peanut butter | Baked Products | 86.00 mcg | 22% | CNF |
| 1238 | Coffee cake mix, cinnamon with crumb topping, dry, unprepared | Baked Products | 86.00 mcg | 22% | CNF |
| 1239 | Bread, rice bran, gluten free | Baked Products | 86.00 mcg | 22% | CNF |
| 1240 | Beans, black turtle, mature seeds, boiled, salted | Legumes and Legume Products | 86.00 mcg | 22% | CNF |
| 1241 | Beans, black turtle, mature seeds, boiled | Legumes and Legume Products | 86.00 mcg | 22% | CNF |
| 1242 | Crackers, melba toast, rye (includes pumpernickel) | Baked Products | 85.00 mcg | 21% | USDA_SR |
| 1243 | Bread, white, prepared from recipe, made with nonfat dry milk | Baked Products | 85.00 mcg | 21% | USDA_SR |
| 1244 | Biscuits, plain or buttermilk, refrigerated dough, lower fat | Baked Products | 85.00 mcg | 21% | USDA_SR |
| 1245 | Muffins, wheat bran, dry mix | Baked Products | 85.00 mcg | 21% | USDA_SR |
| 1246 | Bread, wheat | Baked Products | 85.00 mcg | 21% | USDA_SR |
| 1247 | Babyfood, pretzels | Baby Foods | 85.00 mcg | 21% | USDA_SR |
| 1248 | Millet, raw | Cereal Grains and Pasta | 85.00 mcg | 21% | USDA_SR |
| 1249 | Asparagus, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 85.00 mcg | 21% | USDA_SR |
| 1250 | Seaweed, agar, raw | Vegetables and Vegetable Products | 85.00 mcg | 21% | USDA_SR |
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