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 2101–2150 of 7,106 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2101 | Pancake, plain (includes buttermilk), frozen, ready-to-heat, microwave | Baked Products | 54.00 mcg | 14% | CNF |
| 2102 | Cereal, hot, Red River, dry Robin Hood | Breakfast cereals | 54.00 mcg | 14% | CNF |
| 2103 | Pepper, chili, green, canned | Vegetables and Vegetable Products | 54.00 mcg | 14% | CNF |
| 2104 | Fast foods, breakfast, french toast with butter | Fast Foods | 54.00 mcg | 14% | CNF |
| 2105 | Grains, buckwheat flour, whole-groat | Cereals, Grains and Pasta | 54.00 mcg | 14% | CNF |
| 2106 | Snacks, pretzels, hard, whole-wheat, including both salted and unsalted | Snacks | 54.00 mcg | 14% | CNF |
| 2107 | Cake mix, chocolate, pudding-type, dry, unprepared | Baked Products | 54.00 mcg | 14% | CNF |
| 2108 | Soybeans, dry, boiled, salted | Legumes and Legume Products | 54.00 mcg | 14% | CNF |
| 2109 | Soybeans, dry, boiled | Legumes and Legume Products | 54.00 mcg | 14% | CNF |
| 2110 | Nuts, ginkgo nuts, raw | Nuts and Seeds | 54.00 mcg | 14% | CNF |
| 2111 | Cereal, ready to eat, Puffed Wheat, Quaker | Breakfast cereals | 54.00 mcg | 14% | CNF |
| 2112 | Egg, chicken, whole, cooked, poached | Dairy and Egg Products | 54.00 mcg | 14% | CNF |
| 2113 | Egg, chicken, whole, cooked, boiled in shell, hard-cooked | Dairy and Egg Products | 54.00 mcg | 14% | CNF |
| 2114 | Cream puff shell, prepared from recipe | Baked Products | 53.00 mcg | 13% | USDA_SR |
| 2115 | Cake, shortcake, biscuit-type, prepared from recipe | Baked Products | 53.00 mcg | 13% | USDA_SR |
| 2116 | Cereals ready-to-eat, UNCLE SAM CEREAL | Breakfast Cereals | 53.00 mcg | 13% | USDA_SR |
| 2117 | Pancakes, buckwheat, dry mix, incomplete | Baked Products | 53.00 mcg | 13% | USDA_SR |
| 2118 | Muffins, blueberry, dry mix | Baked Products | 53.00 mcg | 13% | USDA_SR |
| 2119 | Bread, oatmeal, toasted | Baked Products | 53.00 mcg | 13% | USDA_SR |
| 2120 | Seeds, breadfruit seeds, raw | Nut and Seed Products | 53.00 mcg | 13% | USDA_SR |
| 2121 | Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 53.00 mcg | 13% | USDA_SR |
| 2122 | Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 53.00 mcg | 13% | USDA_SR |
| 2123 | Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 53.00 mcg | 13% | USDA_SR |
| 2124 | Plantains, yellow, baked | Fruits and Fruit Juices | 53.00 mcg | 13% | USDA_SR |
| 2125 | Nuts, almond butter, plain, with salt added | Nut and Seed Products | 53.00 mcg | 13% | USDA_SR |
| 2126 | Nuts, almond butter, plain, without salt added | Nut and Seed Products | 53.00 mcg | 13% | USDA_SR |
| 2127 | Peppers, hungarian, raw | Vegetables and Vegetable Products | 53.00 mcg | 13% | USDA_SR |
| 2128 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 53.00 mcg | 13% | USDA_SR |
| 2129 | Bread, multigrain, commercial, reduced sodium | Baked Products | 53.00 mcg | 13% | CNF |
| 2130 | Muffin, carrot, commercial | Baked Products | 53.00 mcg | 13% | CNF |
| 2131 | Cake, pound, homemade | Baked Products | 53.00 mcg | 13% | CNF |
| 2132 | Cake, shortcake, biscuit-type, homemade | Baked Products | 53.00 mcg | 13% | CNF |
| 2133 | Pepper, Hungarian, raw | Vegetables and Vegetable Products | 53.00 mcg | 13% | CNF |
| 2134 | Pancake, buckwheat, dry mix, incomplete, unprepared | Baked Products | 53.00 mcg | 13% | CNF |
| 2135 | Muffin, blueberry, dry mix, unprepared | Baked Products | 53.00 mcg | 13% | CNF |
| 2136 | Cream puff, homemade, shell only, includes eclair | Baked Products | 53.00 mcg | 13% | CNF |
| 2137 | Bread, multigrain, commercial | Baked Products | 53.00 mcg | 13% | CNF |
| 2138 | Nuts, almond butter, plain, salted | Nuts and Seeds | 53.00 mcg | 13% | CNF |
| 2139 | Nuts, almond butter, plain | Nuts and Seeds | 53.00 mcg | 13% | CNF |
| 2140 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 53.00 mcg | 13% | CNF |
| 2141 | Peas, green, frozen, unprepared | Vegetables and Vegetable Products | 53.00 mcg | 13% | CNF |
| 2142 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 53.00 mcg | 13% | CNF |
| 2143 | Cabbage, Chinese (pe-tsai), boiled, drained | Vegetables and Vegetable Products | 53.00 mcg | 13% | CNF |
| 2144 | Biscuits, plain or buttermilk, dry mix, prepared | Baked Products | 52.00 mcg | 13% | USDA_SR |
| 2145 | Beverages, coffee substitute, cereal grain beverage, powder | Beverages | 52.00 mcg | 13% | USDA_SR |
| 2146 | French toast, frozen, ready-to-heat | Baked Products | 52.00 mcg | 13% | USDA_SR |
| 2147 | Crackers, rye, wafers, seasoned | Baked Products | 52.00 mcg | 13% | USDA_SR |
| 2148 | Bread, whole-wheat, commercially prepared, toasted | Baked Products | 52.00 mcg | 13% | USDA_SR |
| 2149 | Cabbage, kimchi | Vegetables and Vegetable Products | 52.00 mcg | 13% | USDA_SR |
| 2150 | Restaurant, Mexican, cheese quesadilla | Restaurant Foods | 52.00 mcg | 13% | USDA_SR |
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