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 201–250 of 3,760 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Crackers, cheese, reduced fat | Baked Products | 228.00 mcg | 57% |
| 202 | Soy flour, full-fat, roasted | Legumes and Legume Products | 227.00 mcg | 57% |
| 203 | Seeds, sunflower seed kernels, dried | Nut and Seed Products | 227.00 mcg | 57% |
| 204 | Seeds, sunflower seed flour, partially defatted | Nut and Seed Products | 222.00 mcg | 56% |
| 205 | Papad | Legumes and Legume Products | 219.00 mcg | 55% |
| 206 | Moose, liver, braised (Alaska Native) | American Indian/Alaska Native Foods | 217.00 mcg | 54% |
| 207 | Mungo beans, mature seeds, raw | Legumes and Legume Products | 216.00 mcg | 54% |
| 208 | Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors | Snacks | 215.00 mcg | 54% |
| 209 | Epazote, raw | Vegetables and Vegetable Products | 215.00 mcg | 54% |
| 210 | Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry | Breakfast Cereals | 213.00 mcg | 53% |
| 211 | Rice and vermicelli mix, rice pilaf flavor, unprepared | Meals, Entrees, and Side Dishes | 212.00 mcg | 53% |
| 212 | Soybeans, mature seeds, roasted, no salt added | Legumes and Legume Products | 211.00 mcg | 53% |
| 213 | Soybeans, mature seeds, roasted, salted | Legumes and Legume Products | 211.00 mcg | 53% |
| 214 | Egg, yolk, dried | Dairy and Egg Products | 209.00 mcg | 52% |
| 215 | Cornmeal, degermed, enriched, white | Cereal Grains and Pasta | 209.00 mcg | 52% |
| 216 | Cornmeal, degermed, enriched, yellow | Cereal Grains and Pasta | 209.00 mcg | 52% |
| 217 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 208.00 mcg | 52% |
| 218 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 208.00 mcg | 52% |
| 219 | Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch | Breakfast Cereals | 208.00 mcg | 52% |
| 220 | Beans, cranberry (roman), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 207.00 mcg | 52% |
| 221 | Beans, cranberry (roman), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 207.00 mcg | 52% |
| 222 | Cereals, QUAKER, hominy grits, white, regular, dry | Breakfast Cereals | 205.00 mcg | 51% |
| 223 | Cereals, QUAKER, hominy grits, white, quick, dry | Breakfast Cereals | 205.00 mcg | 51% |
| 224 | Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon | Breakfast Cereals | 205.00 mcg | 51% |
| 225 | Soybeans, mature seeds, dry roasted | Legumes and Legume Products | 205.00 mcg | 51% |
| 226 | Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry | Breakfast Cereals | 205.00 mcg | 51% |
| 227 | Lentils, pink or red, raw | Legumes and Legume Products | 204.00 mcg | 51% |
| 228 | Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread | Breakfast Cereals | 204.00 mcg | 51% |
| 229 | Macaroni and cheese dinner with dry sauce mix, boxed, uncooked | Meals, Entrees, and Side Dishes | 204.00 mcg | 51% |
| 230 | Macaroni or noodles with cheese, microwaveable, unprepared | Meals, Entrees, and Side Dishes | 204.00 mcg | 51% |
| 231 | Protein supplement, milk based, Muscle Milk, powder | Dairy and Egg Products | 200.00 mcg | 50% |
| 232 | Beverages, ABBOTT, EAS whey protein powder | Beverages | 200.00 mcg | 50% |
| 233 | Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour | Snacks | 200.00 mcg | 50% |
| 234 | Candies, MARS SNACKFOOD US, COCOAVIA Crispy Chocolate Bar | Sweets | 200.00 mcg | 50% |
| 235 | Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY | Breakfast Cereals | 200.00 mcg | 50% |
| 236 | Meat extender | Legumes and Legume Products | 198.00 mcg | 50% |
| 237 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 196.00 mcg | 49% |
| 238 | Wheat flour, white, all-purpose, self-rising, enriched | Cereal Grains and Pasta | 196.00 mcg | 49% |
| 239 | Parsley, freeze-dried | Vegetables and Vegetable Products | 194.00 mcg | 48% |
| 240 | Turnip greens, raw | Vegetables and Vegetable Products | 194.00 mcg | 48% |
| 241 | Spinach, raw | Vegetables and Vegetable Products | 194.00 mcg | 48% |
| 242 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran | Breakfast Cereals | 193.00 mcg | 48% |
| 243 | Egg, whole, dried, stabilized, glucose reduced | Dairy and Egg Products | 193.00 mcg | 48% |
| 244 | Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch | Breakfast Cereals | 192.00 mcg | 48% |
| 245 | Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size | Breakfast Cereals | 192.00 mcg | 48% |
| 246 | Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal | Breakfast Cereals | 192.00 mcg | 48% |
| 247 | Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry | Breakfast Cereals | 191.00 mcg | 48% |
| 248 | Cereals, oats, instant, fortified, with cinnamon and spice, dry | Breakfast Cereals | 191.00 mcg | 48% |
| 249 | Asparagus, frozen, unprepared | Vegetables and Vegetable Products | 191.00 mcg | 48% |
| 250 | Babyfood, cereal, high protein, with apple and orange, dry | Baby Foods | 190.00 mcg | 48% |
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