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 151–200 of 3,209 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 177.00 mcg | 44% |
| 152 | Pasta, fresh-refrigerated, spinach, as purchased | Cereals, Grains and Pasta | 177.00 mcg | 44% |
| 153 | Pasta, fresh-refrigerated, plain, as purchased | Cereals, Grains and Pasta | 176.00 mcg | 44% |
| 154 | Soy protein isolate (prepared with sodium) | Legumes and Legume Products | 176.00 mcg | 44% |
| 155 | Soy protein isolate (prepared with potassium) | Legumes and Legume Products | 176.00 mcg | 44% |
| 156 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 175.00 mcg | 44% |
| 157 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 174.00 mcg | 44% |
| 158 | Peas, pigeon, raw | Vegetables and Vegetable Products | 173.00 mcg | 43% |
| 159 | Ice cream cone, cake or wafer-type | Baked Products | 173.00 mcg | 43% |
| 160 | Soybeans, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 172.00 mcg | 43% |
| 161 | Beans, pinto, boiled | Legumes and Legume Products | 172.00 mcg | 43% |
| 162 | Beans, pinto, boiled, salted | Legumes and Legume Products | 172.00 mcg | 43% |
| 163 | Chickpeas (garbanzo beans, bengal gram), boiled, salted | Legumes and Legume Products | 172.00 mcg | 43% |
| 164 | Chickpeas (garbanzo beans, bengal gram), boiled | Legumes and Legume Products | 172.00 mcg | 43% |
| 165 | Snacks, pretzels, hard, plain, unsalted | Snacks | 171.00 mcg | 43% |
| 166 | Shake and bake, dry | Baked Products | 171.00 mcg | 43% |
| 167 | Pepper, pasilla, dried | Vegetables and Vegetable Products | 170.00 mcg | 42% |
| 168 | Cowpeas (black-eyed peas), immature seeds, raw | Vegetables and Vegetable Products | 168.00 mcg | 42% |
| 169 | Beans, pink, boiled | Legumes and Legume Products | 168.00 mcg | 42% |
| 170 | Bread stuffing, dry mix, unprepared | Baked Products | 168.00 mcg | 42% |
| 171 | Beans, pink, boiled, salted | Legumes and Legume Products | 168.00 mcg | 42% |
| 172 | Grains, wheat flour, white, high gluten | Cereals, Grains and Pasta | 167.00 mcg | 42% |
| 173 | Cereal, ready to eat, Sugar Crisp, Post | Breakfast cereals | 167.00 mcg | 42% |
| 174 | Onion, dehydrated flakes | Vegetables and Vegetable Products | 166.00 mcg | 42% |
| 175 | Snacks, pretzels, hard, plain, salted | Snacks | 166.00 mcg | 42% |
| 176 | Soybeans, green (edamame), raw | Vegetables and Vegetable Products | 165.00 mcg | 41% |
| 177 | Mushroom, shiitake, dried | Vegetables and Vegetable Products | 163.00 mcg | 41% |
| 178 | Meal replacement (cereal), ready to eat, Vector, Kellogg's | Breakfast cereals | 163.00 mcg | 41% |
| 179 | Spices, mustard seed, yellow | Spices and Herbs | 162.00 mcg | 40% |
| 180 | Bread stick, plain | Baked Products | 162.00 mcg | 40% |
| 181 | Rice, spanish rice mix, unprepared | Mixed Dishes | 162.00 mcg | 40% |
| 182 | Cereal, ready to eat, Special K: with Red Berries, Kellogg's | Breakfast cereals | 161.00 mcg | 40% |
| 183 | Jew's ear (cloud or wood ear, pepeao), dried | Vegetables and Vegetable Products | 160.00 mcg | 40% |
| 184 | Seeds, safflower seed kernels, dried | Nuts and Seeds | 160.00 mcg | 40% |
| 185 | Mustard spinach (tendergreen), raw | Vegetables and Vegetable Products | 159.00 mcg | 40% |
| 186 | Seeds, safflower seed meal, partially defatted | Nuts and Seeds | 159.00 mcg | 40% |
| 187 | Beans, legumes, mung (green gram), boiled | Legumes and Legume Products | 159.00 mcg | 40% |
| 188 | Beans, legumes, mung (green gram), boiled, salted | Legumes and Legume Products | 159.00 mcg | 40% |
| 189 | Soup, minestrone, dehydrated | Soups, Sauces and Gravies | 159.00 mcg | 40% |
| 190 | Cracker, matzo, egg and onion | Baked Products | 158.00 mcg | 40% |
| 191 | Parsley, fresh | Vegetables and Vegetable Products | 152.00 mcg | 38% |
| 192 | Cracker, cheese | Baked Products | 152.00 mcg | 38% |
| 193 | Beans, lima, dry, baby, boiled | Legumes and Legume Products | 150.00 mcg | 38% |
| 194 | Spices, dill weed, fresh | Spices and Herbs | 150.00 mcg | 38% |
| 195 | Beans, lima, dry, baby, boiled, salted | Legumes and Legume Products | 150.00 mcg | 38% |
| 196 | Asparagus, boiled, drained | Vegetables and Vegetable Products | 149.00 mcg | 37% |
| 197 | Asparagus, boiled, drained, with salt | Vegetables and Vegetable Products | 149.00 mcg | 37% |
| 198 | Beans, black, mature seeds, boiled, salted | Legumes and Legume Products | 149.00 mcg | 37% |
| 199 | Beans, black, mature seeds, boiled | Legumes and Legume Products | 149.00 mcg | 37% |
| 200 | Okra (gumbo), frozen, unprepared | Vegetables and Vegetable Products | 148.00 mcg | 37% |
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