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 1451–1500 of 3,760 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1451 | Bread, stuffing, dry mix, prepared | Baked Products | 37.00 mcg | 9% |
| 1452 | Beverages, malted drink mix, chocolate, powder | Beverages | 37.00 mcg | 9% |
| 1453 | Snacks, sweet potato chips, unsalted | Snacks | 37.00 mcg | 9% |
| 1454 | Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch | Breakfast Cereals | 37.00 mcg | 9% |
| 1455 | Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey | Breakfast Cereals | 37.00 mcg | 9% |
| 1456 | Milk, dry, whole, without added vitamin D | Dairy and Egg Products | 37.00 mcg | 9% |
| 1457 | English muffins, plain, unenriched, without calcium propionate (includes sourdough) | Baked Products | 37.00 mcg | 9% |
| 1458 | English muffins, plain, unenriched, with calcium propionate (includes sourdough) | Baked Products | 37.00 mcg | 9% |
| 1459 | Milk, dry, whole, with added vitamin D | Dairy and Egg Products | 37.00 mcg | 9% |
| 1460 | TACO BELL, Soft Taco with steak | Fast Foods | 37.00 mcg | 9% |
| 1461 | Pizza, cheese topping, rising crust, frozen, cooked | Fast Foods | 37.00 mcg | 9% |
| 1462 | Chicory, witloof, raw | Vegetables and Vegetable Products | 37.00 mcg | 9% |
| 1463 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 37.00 mcg | 9% |
| 1464 | Papayas, raw | Fruits and Fruit Juices | 37.00 mcg | 9% |
| 1465 | Cress, garden, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 37.00 mcg | 9% |
| 1466 | Beans, snap, yellow, raw | Vegetables and Vegetable Products | 37.00 mcg | 9% |
| 1467 | Cress, garden, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 37.00 mcg | 9% |
| 1468 | Beans, baked, canned, with pork | Legumes and Legume Products | 36.00 mcg | 9% |
| 1469 | Pancakes, plain, dry mix, incomplete, prepared | Baked Products | 36.00 mcg | 9% |
| 1470 | Cake, pound, commercially prepared, other than all butter, enriched | Baked Products | 36.00 mcg | 9% |
| 1471 | Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca | Baked Products | 36.00 mcg | 9% |
| 1472 | Cookies, marshmallow, with rice cereal and chocolate chips | Baked Products | 36.00 mcg | 9% |
| 1473 | Beans, kidney, all types, mature seeds, canned | Legumes and Legume Products | 36.00 mcg | 9% |
| 1474 | Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal | Breakfast Cereals | 36.00 mcg | 9% |
| 1475 | Pancakes, blueberry, prepared from recipe | Baked Products | 36.00 mcg | 9% |
| 1476 | Babyfood, ravioli, cheese filled, with tomato sauce | Baby Foods | 36.00 mcg | 9% |
| 1477 | Egg, whole, cooked, scrambled | Dairy and Egg Products | 36.00 mcg | 9% |
| 1478 | Cheese, blue | Dairy and Egg Products | 36.00 mcg | 9% |
| 1479 | Spices, allspice, ground | Spices and Herbs | 36.00 mcg | 9% |
| 1480 | McDONALD'S, RANCH SNACK WRAP, Crispy | Fast Foods | 36.00 mcg | 9% |
| 1481 | Peas, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1482 | Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1483 | Peas and carrots, frozen, unprepared | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1484 | Peas, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1485 | Celery, raw | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1486 | Pumpkin leaves, raw | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1487 | ON THE BORDER, refried beans | Restaurant Foods | 36.00 mcg | 9% |
| 1488 | Corn, sweet, white, frozen, kernels cut off cob, unprepared | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1489 | Lettuce, red leaf, raw | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1490 | Corn, sweet, yellow, frozen, kernels cut off cob, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1491 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 36.00 mcg | 9% |
| 1492 | Durian, raw or frozen | Fruits and Fruit Juices | 36.00 mcg | 9% |
| 1493 | DENNY'S, macaroni & cheese, from kid's menu | Restaurant Foods | 36.00 mcg | 9% |
| 1494 | Candies, 5TH AVENUE Candy Bar | Sweets | 36.00 mcg | 9% |
| 1495 | Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powder | Beverages | 35.00 mcg | 9% |
| 1496 | Cookies, oatmeal, with raisins | Baked Products | 35.00 mcg | 9% |
| 1497 | Cookies, oatmeal, refrigerated dough | Baked Products | 35.00 mcg | 9% |
| 1498 | Cookies, brownies, dry mix, regular | Baked Products | 35.00 mcg | 9% |
| 1499 | Bread, pita, whole-wheat | Baked Products | 35.00 mcg | 9% |
| 1500 | Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 35.00 mcg | 9% |
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