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 1201–1250 of 3,760 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1201 | Milk, dry, nonfat, calcium reduced | Dairy and Egg Products | 50.00 mcg | 12% |
| 1202 | Milk, dry, nonfat, instant, with added vitamin A and vitamin D | Dairy and Egg Products | 50.00 mcg | 12% |
| 1203 | Milk, dry, nonfat, regular, without added vitamin A and vitamin D | Dairy and Egg Products | 50.00 mcg | 12% |
| 1204 | TACO BELL, Bean Burrito | Fast Foods | 50.00 mcg | 12% |
| 1205 | Chrysanthemum, garland, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 50.00 mcg | 12% |
| 1206 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 50.00 mcg | 12% |
| 1207 | Candies, REESE'S Peanut Butter Cups | Sweets | 50.00 mcg | 12% |
| 1208 | Nuts, mixed nuts, dry roasted, with peanuts, with salt added | Nut and Seed Products | 50.00 mcg | 12% |
| 1209 | Chrysanthemum, garland, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 50.00 mcg | 12% |
| 1210 | Restaurant, Mexican, spanish rice | Restaurant Foods | 50.00 mcg | 12% |
| 1211 | Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry | Baked Products | 49.00 mcg | 12% |
| 1212 | Cereals, QUAKER, Whole Wheat Natural Cereal, dry | Breakfast Cereals | 49.00 mcg | 12% |
| 1213 | Cereals, QUAKER, Quick Oats with Iron, Dry | Breakfast Cereals | 49.00 mcg | 12% |
| 1214 | Guavas, common, raw | Fruits and Fruit Juices | 49.00 mcg | 12% |
| 1215 | Pie crust, cookie-type, prepared from recipe, vanilla wafer, chilled | Baked Products | 49.00 mcg | 12% |
| 1216 | Muffins, English, whole-wheat | Baked Products | 49.00 mcg | 12% |
| 1217 | Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat | Baby Foods | 49.00 mcg | 12% |
| 1218 | Spices, paprika | Spices and Herbs | 49.00 mcg | 12% |
| 1219 | Cheese, roquefort | Dairy and Egg Products | 49.00 mcg | 12% |
| 1220 | Nuts, almonds, blanched | Nut and Seed Products | 49.00 mcg | 12% |
| 1221 | Seeds, chia seeds, dried | Nut and Seed Products | 49.00 mcg | 12% |
| 1222 | Seeds, breadfruit seeds, boiled | Nut and Seed Products | 49.00 mcg | 12% |
| 1223 | Sweet potato leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 49.00 mcg | 12% |
| 1224 | Corn, sweet, yellow, canned, vacuum pack, no salt added | Vegetables and Vegetable Products | 49.00 mcg | 12% |
| 1225 | Sweet potato leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 49.00 mcg | 12% |
| 1226 | Corn, sweet, yellow, canned, vacuum pack, regular pack | Vegetables and Vegetable Products | 49.00 mcg | 12% |
| 1227 | Corn, sweet, white, canned, vacuum pack, no salt added | Vegetables and Vegetable Products | 49.00 mcg | 12% |
| 1228 | Corn, sweet, white, canned, vacuum pack, regular pack | Vegetables and Vegetable Products | 49.00 mcg | 12% |
| 1229 | Cake, coffeecake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 48.00 mcg | 12% |
| 1230 | Hummus, commercial | Legumes and Legume Products | 48.00 mcg | 12% |
| 1231 | Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water | Breakfast Cereals | 48.00 mcg | 12% |
| 1232 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | Legumes and Legume Products | 48.00 mcg | 12% |
| 1233 | Beans, baked, home prepared | Legumes and Legume Products | 48.00 mcg | 12% |
| 1234 | Muffins, blueberry, prepared from recipe, made with low fat (2%) milk | Baked Products | 48.00 mcg | 12% |
| 1235 | Muffins, blueberry, commercially prepared (Includes mini-muffins) | Baked Products | 48.00 mcg | 12% |
| 1236 | Cookies, brownies, dry mix, sugar free | Baked Products | 48.00 mcg | 12% |
| 1237 | Taro, leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 48.00 mcg | 12% |
| 1238 | Onion rings, breaded, par fried, frozen, unprepared | Vegetables and Vegetable Products | 48.00 mcg | 12% |
| 1239 | Corn flour, yellow, degermed, unenriched | Cereal Grains and Pasta | 48.00 mcg | 12% |
| 1240 | Mushrooms, enoki, raw | Vegetables and Vegetable Products | 48.00 mcg | 12% |
| 1241 | Spaghetti, spinach, dry | Cereal Grains and Pasta | 48.00 mcg | 12% |
| 1242 | Taro leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 48.00 mcg | 12% |
| 1243 | Plantains, green, boiled | Fruits and Fruit Juices | 48.00 mcg | 12% |
| 1244 | Muffin, blueberry, commercially prepared, low-fat | Baked Products | 48.00 mcg | 12% |
| 1245 | Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) | Baked Products | 48.00 mcg | 12% |
| 1246 | Archway Home Style Cookies, Oatmeal Raisin | Baked Products | 47.00 mcg | 12% |
| 1247 | Cake, coffeecake, fruit | Baked Products | 47.00 mcg | 12% |
| 1248 | Bread, irish soda, prepared from recipe | Baked Products | 47.00 mcg | 12% |
| 1249 | Fast foods, bagel, with breakfast steak, egg, cheese, and condiments | Fast Foods | 47.00 mcg | 12% |
| 1250 | Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry) | Baked Products | 47.00 mcg | 12% |
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