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 251–300 of 7,106 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 251 | Snacks, soy chips or crisps, salted | Snacks | 240.00 mcg | 60% | CNF |
| 252 | Peanuts, all types, raw | Legumes and Legume Products | 240.00 mcg | 60% | CNF |
| 253 | Peanuts, Spanish, raw | Legumes and Legume Products | 240.00 mcg | 60% | CNF |
| 254 | Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry | Breakfast Cereals | 239.00 mcg | 60% | USDA_SR |
| 255 | Peanuts, virginia, raw | Legumes and Legume Products | 239.00 mcg | 60% | USDA_SR |
| 256 | Meal replacement (cereal), ready to eat, Force Active, President's Choice | Breakfast cereals | 239.00 mcg | 60% | CNF |
| 257 | Peanuts, Virginia, raw | Legumes and Legume Products | 239.00 mcg | 60% | CNF |
| 258 | Seeds, sunflower seed kernels, toasted, without salt | Nut and Seed Products | 238.00 mcg | 60% | USDA_SR |
| 259 | Seeds, sunflower seed kernels, toasted, with salt added | Nut and Seed Products | 238.00 mcg | 60% | USDA_SR |
| 260 | Seeds, sunflower seed kernels, toasted, salted | Nuts and Seeds | 238.00 mcg | 60% | CNF |
| 261 | Seeds, sunflower seed kernels, toasted | Nuts and Seeds | 238.00 mcg | 60% | CNF |
| 262 | Spices, oregano, dried | Spices and Herbs | 237.00 mcg | 59% | USDA_SR |
| 263 | Seeds, sunflower seed kernels, dry roasted, without salt | Nut and Seed Products | 237.00 mcg | 59% | USDA_SR |
| 264 | Seeds, sunflower seed butter, without salt | Nut and Seed Products | 237.00 mcg | 59% | USDA_SR |
| 265 | Pasta, dry, enriched | Cereal Grains and Pasta | 237.00 mcg | 59% | USDA_SR |
| 266 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 237.00 mcg | 59% | USDA_SR |
| 267 | Seeds, sunflower seed kernels from shell, dry roasted, with salt added | Nut and Seed Products | 237.00 mcg | 59% | USDA_SR |
| 268 | Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) | Nut and Seed Products | 237.00 mcg | 59% | USDA_SR |
| 269 | Seeds, sunflower seed butter, salted | Nuts and Seeds | 237.00 mcg | 59% | CNF |
| 270 | Seeds, sunflower seed kernels, dry roasted, salted | Nuts and Seeds | 237.00 mcg | 59% | CNF |
| 271 | Seeds, sunflower seed butter | Nuts and Seeds | 237.00 mcg | 59% | CNF |
| 272 | Seeds, sunflower seed kernels, dry roasted | Nuts and Seeds | 237.00 mcg | 59% | CNF |
| 273 | Spices, oregano, ground | Spices and Herbs | 237.00 mcg | 59% | CNF |
| 274 | Egg, chicken, yolk, fresh or frozen, raw | Dairy and Egg Products | 236.00 mcg | 59% | CNF |
| 275 | Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar | Breakfast Cereals | 235.00 mcg | 59% | USDA_SR |
| 276 | Babyfood, oatmeal cereal with fruit, dry, instant, toddler fortified | Baby Foods | 234.00 mcg | 58% | USDA_SR |
| 277 | Seeds, sunflower seed kernels, oil roasted, without salt | Nut and Seed Products | 234.00 mcg | 58% | USDA_SR |
| 278 | Seeds, sunflower seed kernels, oil roasted, with salt added | Nut and Seed Products | 234.00 mcg | 58% | USDA_SR |
| 279 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 234.00 mcg | 58% | CNF |
| 280 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 234.00 mcg | 58% | CNF |
| 281 | Beverages, Whey protein powder isolate | Beverages | 233.00 mcg | 58% | USDA_SR |
| 282 | Seeds, cottonseed kernels, roasted (glandless) | Nut and Seed Products | 233.00 mcg | 58% | USDA_SR |
| 283 | Cornmeal, white, self-rising, degermed, enriched | Cereal Grains and Pasta | 233.00 mcg | 58% | USDA_SR |
| 284 | Cornmeal, white, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 233.00 mcg | 58% | USDA_SR |
| 285 | Cornmeal, yellow, self-rising, degermed, enriched | Cereal Grains and Pasta | 233.00 mcg | 58% | USDA_SR |
| 286 | Cornmeal, yellow, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 233.00 mcg | 58% | USDA_SR |
| 287 | Beverage, whey protein isolate, powder | Beverages | 233.00 mcg | 58% | CNF |
| 288 | Seeds, cottonseed kernels, roasted | Nuts and Seeds | 233.00 mcg | 58% | CNF |
| 289 | Chocolate syrup, thin type, less sugar, with added vitamins and minerals | Beverages | 232.00 mcg | 58% | CNF |
| 290 | Rice, white, short-grain, enriched, uncooked | Cereal Grains and Pasta | 231.00 mcg | 58% | USDA_SR |
| 291 | Rice, white, medium-grain, raw, enriched | Cereal Grains and Pasta | 231.00 mcg | 58% | USDA_SR |
| 292 | Rice, white, long-grain, regular, raw, enriched | Cereal Grains and Pasta | 231.00 mcg | 58% | USDA_SR |
| 293 | Babyfood, cereal, rice, dry fortified | Baby Foods | 230.00 mcg | 57% | USDA_SR |
| 294 | Noodles, egg, dry, enriched | Cereal Grains and Pasta | 230.00 mcg | 57% | USDA_SR |
| 295 | Seeds, cottonseed flour, partially defatted (glandless) | Nut and Seed Products | 229.00 mcg | 57% | USDA_SR |
| 296 | Peppers, sweet, red, freeze-dried | Vegetables and Vegetable Products | 229.00 mcg | 57% | USDA_SR |
| 297 | Pepper, sweet, red, freeze-dried | Vegetables and Vegetable Products | 229.00 mcg | 57% | CNF |
| 298 | Seeds, cottonseed flour, partially defatted | Nuts and Seeds | 229.00 mcg | 57% | CNF |
| 299 | Pepper, sweet, green, freeze-dried | Vegetables and Vegetable Products | 229.00 mcg | 57% | CNF |
| 300 | Seeds, cottonseed flour, low fat (glandless) | Nut and Seed Products | 228.00 mcg | 57% | USDA_SR |
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