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
Selling a product with folate? Generate a print-ready nutrition label from your recipe.
Showing 201–250 of 3,209 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Broadbeans (fava beans), in pod, raw | Vegetables and Vegetable Products | 148.00 mcg | 37% |
| 202 | Cereal, ready to eat, Cheerios: Oat Clusters Crunch, General Mills | Breakfast cereals | 147.00 mcg | 37% |
| 203 | Cereal, ready to eat, Special K: Almond Vanilla, Kellogg's | Breakfast cereals | 146.00 mcg | 36% |
| 204 | Seaweed, dulse (laver, nori), raw | Vegetables and Vegetable Products | 146.00 mcg | 36% |
| 205 | Spinach, boiled, drained | Vegetables and Vegetable Products | 146.00 mcg | 36% |
| 206 | Beans, yardlong, mature seeds, boiled | Legumes and Legume Products | 146.00 mcg | 36% |
| 207 | Beans, yardlong, mature seeds, boiled, salted | Legumes and Legume Products | 146.00 mcg | 36% |
| 208 | Spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 146.00 mcg | 36% |
| 209 | Cereal, ready to eat, All Bran Buds, Kellogg's | Breakfast cereals | 145.00 mcg | 36% |
| 210 | Peanut butter, natural | Legumes and Legume Products | 145.00 mcg | 36% |
| 211 | Popover, dry mix, unprepared | Baked Products | 145.00 mcg | 36% |
| 212 | Spinach, frozen, unprepared | Vegetables and Vegetable Products | 145.00 mcg | 36% |
| 213 | Cereal, ready to eat, Fibre 1, General Mills | Breakfast cereals | 144.00 mcg | 36% |
| 214 | Peanut butter, lower sugar | Legumes and Legume Products | 144.00 mcg | 36% |
| 215 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 144.00 mcg | 36% |
| 216 | Moth beans, boiled | Legumes and Legume Products | 143.00 mcg | 36% |
| 217 | Fast foods, side dish, hush puppies | Fast Foods | 143.00 mcg | 36% |
| 218 | Moth beans, boiled, salted | Legumes and Legume Products | 143.00 mcg | 36% |
| 219 | Black-eyed peas (cowpeas), catjang, boiled | Legumes and Legume Products | 142.00 mcg | 36% |
| 220 | Nuts, simulated product, wheat-based, unflavoured, with salt | Nuts and Seeds | 142.00 mcg | 36% |
| 221 | Snacks, bagel chips | Snacks | 142.00 mcg | 36% |
| 222 | Escarole or endive (cichorium endivia), raw | Vegetables and Vegetable Products | 142.00 mcg | 36% |
| 223 | Black-eyed peas (cowpeas), catjang, boiled, salted | Legumes and Legume Products | 142.00 mcg | 36% |
| 224 | Cereal, ready to eat, Selects, Cranberry Almond Crunch, Post | Breakfast cereals | 141.00 mcg | 35% |
| 225 | Kale, raw | Vegetables and Vegetable Products | 141.00 mcg | 35% |
| 226 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained | Vegetables and Vegetable Products | 141.00 mcg | 35% |
| 227 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 141.00 mcg | 35% |
| 228 | Vine spinach, raw | Vegetables and Vegetable Products | 140.00 mcg | 35% |
| 229 | Snacks, crisped rice bar, chocolate chip | Snacks | 140.00 mcg | 35% |
| 230 | Cereal, ready to eat, Honey Bunches of Oats (Honey Roasted), Post | Breakfast cereals | 140.00 mcg | 35% |
| 231 | Ice cream cone, sugar, rolled-type | Baked Products | 140.00 mcg | 35% |
| 232 | Beans, navy, boiled, salted | Legumes and Legume Products | 140.00 mcg | 35% |
| 233 | Bread, French or Vienna, (also sourdough), toasted | Baked Products | 140.00 mcg | 35% |
| 234 | Beans, navy, boiled | Legumes and Legume Products | 140.00 mcg | 35% |
| 235 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 138.00 mcg | 34% |
| 236 | Spices, poultry seasoning | Spices and Herbs | 138.00 mcg | 34% |
| 237 | Bread, focaccia, Italian flatbread, plain | Baked Products | 138.00 mcg | 34% |
| 238 | Tortilla, ready-to-bake / fry, whole-wheat | Baked Products | 138.00 mcg | 34% |
| 239 | Beans, small white, boiled, salted | Legumes and Legume Products | 137.00 mcg | 34% |
| 240 | Cereal, ready to eat, French Toast Crunch, General Mills | Breakfast cereals | 137.00 mcg | 34% |
| 241 | Beans, small white, boiled | Legumes and Legume Products | 137.00 mcg | 34% |
| 242 | Toaster pastry, brown sugar and cinnamon | Baked Products | 137.00 mcg | 34% |
| 243 | Cereal, ready to eat, Oatmeal Crisp. various flavours, (almond, maple nut, raisin, triple berry, vanilla almond), General Mills | Breakfast cereals | 137.00 mcg | 34% |
| 244 | Lettuce, cos or romaine | Vegetables and Vegetable Products | 136.00 mcg | 34% |
| 245 | Cracker meal | Baked Products | 136.00 mcg | 34% |
| 246 | Cereal, ready to eat, Nesquik, General Mills | Breakfast cereals | 136.00 mcg | 34% |
| 247 | Cereal, ready to eat, On Track, President's Choice | Breakfast cereals | 136.00 mcg | 34% |
| 248 | Asparagus, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 135.00 mcg | 34% |
| 249 | Asparagus, frozen, boiled, drained | Vegetables and Vegetable Products | 135.00 mcg | 34% |
| 250 | Sauce, cheese sauce mix, dry, unprepared | Soups, Sauces and Gravies | 134.00 mcg | 34% |
Need this on a label? Turn these foods into a print-ready Nutrition Facts label.
Make a labelBuild a recipe from any of these ingredients and export a print-ready FDA or Canada Nutrition Facts label. Free.