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 1951–2000 of 7,106 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1951 | Lupins, boiled | Legumes and Legume Products | 59.00 mcg | 15% | CNF |
| 1952 | Nuts, Japanese chestnuts, roasted | Nuts and Seeds | 59.00 mcg | 15% | CNF |
| 1953 | Seeds, breadfruit seeds, roasted | Nuts and Seeds | 59.00 mcg | 15% | CNF |
| 1954 | Peas, green, frozen, boiled, drained | Vegetables and Vegetable Products | 59.00 mcg | 15% | CNF |
| 1955 | Pumpkin flowers, raw | Vegetables and Vegetable Products | 59.00 mcg | 15% | CNF |
| 1956 | Beans, kidney, sprouted, raw | Vegetables and Vegetable Products | 59.00 mcg | 15% | CNF |
| 1957 | Babyfood, cereal, mixed grain, dry | Babyfoods | 59.00 mcg | 15% | CNF |
| 1958 | Egg, chicken, whole, cooked, fried | Dairy and Egg Products | 59.00 mcg | 15% | CNF |
| 1959 | Archway Home Style Cookies, Sugar Free Oatmeal | Baked Products | 58.00 mcg | 14% | USDA_SR |
| 1960 | Bread, reduced-calorie, rye | Baked Products | 58.00 mcg | 14% | USDA_SR |
| 1961 | Snacks, potato chips, lightly salted | Snacks | 58.00 mcg | 14% | USDA_SR |
| 1962 | Cookie, chocolate, with icing or coating | Baked Products | 58.00 mcg | 14% | USDA_SR |
| 1963 | Crackers, standard snack-type, with whole wheat | Baked Products | 58.00 mcg | 14% | USDA_SR |
| 1964 | Cheese, limburger | Dairy and Egg Products | 58.00 mcg | 14% | USDA_SR |
| 1965 | Nuts, pine nuts, pinyon, dried | Nut and Seed Products | 58.00 mcg | 14% | USDA_SR |
| 1966 | Nuts, chestnuts, european, raw, peeled | Nut and Seed Products | 58.00 mcg | 14% | USDA_SR |
| 1967 | Seeds, pumpkin and squash seed kernels, dried | Nut and Seed Products | 58.00 mcg | 14% | USDA_SR |
| 1968 | Parsnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 58.00 mcg | 14% | USDA_SR |
| 1969 | Broadbeans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 58.00 mcg | 14% | USDA_SR |
| 1970 | Spinach, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 58.00 mcg | 14% | USDA_SR |
| 1971 | Parsnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 58.00 mcg | 14% | USDA_SR |
| 1972 | Rice, white, long-grain, regular, cooked, enriched, with salt | Cereal Grains and Pasta | 58.00 mcg | 14% | USDA_SR |
| 1973 | Seeds, watermelon seed kernels, dried | Nut and Seed Products | 58.00 mcg | 14% | USDA_SR |
| 1974 | Broadbeans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 58.00 mcg | 14% | USDA_SR |
| 1975 | Spinach, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 58.00 mcg | 14% | USDA_SR |
| 1976 | Rice, white, medium-grain, enriched, cooked | Cereal Grains and Pasta | 58.00 mcg | 14% | USDA_SR |
| 1977 | Rice, white, long-grain, regular, enriched, cooked | Cereal Grains and Pasta | 58.00 mcg | 14% | USDA_SR |
| 1978 | Cornmeal, blue (Navajo) | American Indian/Alaska Native Foods | 58.00 mcg | 14% | USDA_SR |
| 1979 | Cracker, standard snack-type, with whole-wheat | Baked Products | 58.00 mcg | 14% | CNF |
| 1980 | Cookie, chocolate, with icing or coating | Baked Products | 58.00 mcg | 14% | CNF |
| 1981 | Snacks, potato chips, lightly salted | Snacks | 58.00 mcg | 14% | CNF |
| 1982 | Spinach, canned, solids and liquids, unsalted | Vegetables and Vegetable Products | 58.00 mcg | 14% | CNF |
| 1983 | Sandwich, egg salad, homemade | Mixed Dishes | 58.00 mcg | 14% | CNF |
| 1984 | Parsnip, boiled, drained, with salt | Vegetables and Vegetable Products | 58.00 mcg | 14% | CNF |
| 1985 | Broadbeans (fava beans), fresh, boiled, drained, with salt | Vegetables and Vegetable Products | 58.00 mcg | 14% | CNF |
| 1986 | Seeds, watermelon seed kernels, dried | Nuts and Seeds | 58.00 mcg | 14% | CNF |
| 1987 | Nuts, pine nuts, pinyon, dried | Nuts and Seeds | 58.00 mcg | 14% | CNF |
| 1988 | Nuts, European chestnuts (sweet), raw, peeled | Nuts and Seeds | 58.00 mcg | 14% | CNF |
| 1989 | Seeds, pumpkin and squash seed kernels, dried | Nuts and Seeds | 58.00 mcg | 14% | CNF |
| 1990 | Parsnip, boiled, drained | Vegetables and Vegetable Products | 58.00 mcg | 14% | CNF |
| 1991 | Spinach, canned, solids and liquid | Vegetables and Vegetable Products | 58.00 mcg | 14% | CNF |
| 1992 | Broadbeans (fava beans), fresh, boiled, drained | Vegetables and Vegetable Products | 58.00 mcg | 14% | CNF |
| 1993 | Cereal, ready to eat, frosted Mini-Wheats (original, maple, brown sugar, strawberry), Kellogg's | Breakfast cereals | 58.00 mcg | 14% | CNF |
| 1994 | Cheese, limburger | Dairy and Egg Products | 58.00 mcg | 14% | CNF |
| 1995 | Muffins, corn, toaster-type | Baked Products | 57.00 mcg | 14% | USDA_SR |
| 1996 | Muffins, corn, dry mix, prepared | Baked Products | 57.00 mcg | 14% | USDA_SR |
| 1997 | Croissants, apple | Baked Products | 57.00 mcg | 14% | USDA_SR |
| 1998 | Cookies, chocolate chip, refrigerated dough | Baked Products | 57.00 mcg | 14% | USDA_SR |
| 1999 | Waffles, whole wheat, lowfat, frozen, ready-to-heat | Baked Products | 57.00 mcg | 14% | USDA_SR |
| 2000 | Horseradish, prepared | Spices and Herbs | 57.00 mcg | 14% | USDA_SR |
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