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 1901–1950 of 7,106 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1901 | Noodles, japanese, soba, dry | Cereal Grains and Pasta | 60.00 mcg | 15% | USDA_SR |
| 1902 | Radicchio, raw | Vegetables and Vegetable Products | 60.00 mcg | 15% | USDA_SR |
| 1903 | Cowpeas, leafy tips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 60.00 mcg | 15% | USDA_SR |
| 1904 | Brussels sprouts, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 60.00 mcg | 15% | USDA_SR |
| 1905 | Cowpeas, leafy tips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 60.00 mcg | 15% | USDA_SR |
| 1906 | Cowpeas, leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 60.00 mcg | 15% | CNF |
| 1907 | Brussels sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 60.00 mcg | 15% | CNF |
| 1908 | Beverage, bean | Legumes and Legume Products | 60.00 mcg | 15% | CNF |
| 1909 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 60.00 mcg | 15% | CNF |
| 1910 | Fast foods, dessert, cookies, chocolate chip | Fast Foods | 60.00 mcg | 15% | CNF |
| 1911 | Grains, rye flour, dark | Cereals, Grains and Pasta | 60.00 mcg | 15% | CNF |
| 1912 | Grains, rye | Cereals, Grains and Pasta | 60.00 mcg | 15% | CNF |
| 1913 | Pasta, Japanese noodles, soba, dry | Cereals, Grains and Pasta | 60.00 mcg | 15% | CNF |
| 1914 | Snacks, potato chips, barbecue flavour | Snacks | 60.00 mcg | 15% | CNF |
| 1915 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 60.00 mcg | 15% | CNF |
| 1916 | Danish pastry, cheese | Baked Products | 60.00 mcg | 15% | CNF |
| 1917 | Cookie, vanilla wafer, 12 to 17% fat | Baked Products | 60.00 mcg | 15% | CNF |
| 1918 | Cookie, ladyfinger (with lemon juice and rind) | Baked Products | 60.00 mcg | 15% | CNF |
| 1919 | Nuts, pilinuts-canarytree, dried | Nuts and Seeds | 60.00 mcg | 15% | CNF |
| 1920 | Brussels sprouts, boiled, drained | Vegetables and Vegetable Products | 60.00 mcg | 15% | CNF |
| 1921 | Radicchio, raw | Vegetables and Vegetable Products | 60.00 mcg | 15% | CNF |
| 1922 | Okra (gumbo), raw | Vegetables and Vegetable Products | 60.00 mcg | 15% | CNF |
| 1923 | Cowpeas, leafy tips, boiled, drained | Vegetables and Vegetable Products | 60.00 mcg | 15% | CNF |
| 1924 | Cereal, ready to eat, 100% Bran, Post | Breakfast cereals | 60.00 mcg | 15% | CNF |
| 1925 | Soup, tomato vegetable, dehydrated | Soups, Sauces and Gravies | 60.00 mcg | 15% | CNF |
| 1926 | Muffins, blueberry, toaster-type, toasted | Baked Products | 59.00 mcg | 15% | USDA_SR |
| 1927 | Lupins, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 59.00 mcg | 15% | USDA_SR |
| 1928 | Archway Home Style Cookies, Frosty Lemon | Baked Products | 59.00 mcg | 15% | USDA_SR |
| 1929 | Cookies, oatmeal, commercially prepared, regular | Baked Products | 59.00 mcg | 15% | USDA_SR |
| 1930 | Hummus, home prepared | Legumes and Legume Products | 59.00 mcg | 15% | USDA_SR |
| 1931 | Lupins, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 59.00 mcg | 15% | USDA_SR |
| 1932 | PIZZA HUT 14" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 59.00 mcg | 15% | USDA_SR |
| 1933 | Cookies, animal, with frosting or icing | Baked Products | 59.00 mcg | 15% | USDA_SR |
| 1934 | Cereals, WHEATENA, dry | Breakfast Cereals | 59.00 mcg | 15% | USDA_SR |
| 1935 | Seeds, breadfruit seeds, roasted | Nut and Seed Products | 59.00 mcg | 15% | USDA_SR |
| 1936 | McDONALD'S, Cheeseburger | Fast Foods | 59.00 mcg | 15% | USDA_SR |
| 1937 | Peas, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 59.00 mcg | 15% | USDA_SR |
| 1938 | Peas, green, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 59.00 mcg | 15% | USDA_SR |
| 1939 | Pumpkin flowers, raw | Vegetables and Vegetable Products | 59.00 mcg | 15% | USDA_SR |
| 1940 | Beans, kidney, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 59.00 mcg | 15% | USDA_SR |
| 1941 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry | Cereal Grains and Pasta | 59.00 mcg | 15% | USDA_SR |
| 1942 | Rice, white, short-grain, enriched, cooked | Cereal Grains and Pasta | 59.00 mcg | 15% | USDA_SR |
| 1943 | Nuts, chestnuts, japanese, roasted | Nut and Seed Products | 59.00 mcg | 15% | USDA_SR |
| 1944 | Peas, green, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 59.00 mcg | 15% | CNF |
| 1945 | Cassava (manioc), flour | Vegetables and Vegetable Products | 59.00 mcg | 15% | CNF |
| 1946 | Muffin, blueberry, toaster-type, toasted | Baked Products | 59.00 mcg | 15% | CNF |
| 1947 | English muffin, wheat, toasted | Baked Products | 59.00 mcg | 15% | CNF |
| 1948 | Cookie, oatmeal (with or without raisins), commercial | Baked Products | 59.00 mcg | 15% | CNF |
| 1949 | Lupins, boiled, salted | Legumes and Legume Products | 59.00 mcg | 15% | CNF |
| 1950 | Hummus, homemade | Legumes and Legume Products | 59.00 mcg | 15% | CNF |
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