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 251–300 of 3,209 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Macaroni and cheese, box mix with cheese sauce, unprepared | Mixed Dishes | 134.00 mcg | 34% |
| 252 | Peanut flour, low-fat | Legumes and Legume Products | 133.00 mcg | 33% |
| 253 | Muffin, blueberry flavour (artificial), dry mix, unprepared | Baked Products | 133.00 mcg | 33% |
| 254 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 132.00 mcg | 33% |
| 255 | Cracker, melba toast, wheat | Baked Products | 132.00 mcg | 33% |
| 256 | Croutons, plain | Baked Products | 132.00 mcg | 33% |
| 257 | Bagel, plain (with onion, poppy seed and/or sesame seed), toasted | Baked Products | 131.00 mcg | 33% |
| 258 | Beans, kidney, dark red, boiled, salted | Legumes and Legume Products | 130.00 mcg | 32% |
| 259 | Beans, kidney, dark red, boiled | Legumes and Legume Products | 130.00 mcg | 32% |
| 260 | Beans, kidney, all types, boiled | Legumes and Legume Products | 130.00 mcg | 32% |
| 261 | Beans, kidney, all types, boiled, with salt | Legumes and Legume Products | 130.00 mcg | 32% |
| 262 | Collards, raw | Vegetables and Vegetable Products | 129.00 mcg | 32% |
| 263 | Cereal, ready to eat, Fibre 1: Honey Clusters, General Mills | Breakfast cereals | 129.00 mcg | 32% |
| 264 | Cereal, ready to eat, All Bran Original, Kellogg's | Breakfast cereals | 129.00 mcg | 32% |
| 265 | Balsam-pear (bitter gourd, bitter melon), leafy tips, raw | Vegetables and Vegetable Products | 128.00 mcg | 32% |
| 266 | Cereal, ready to eat, Corn Flakes: Frosted, Compliments | Breakfast cereals | 128.00 mcg | 32% |
| 267 | Cowpeas (black-eyed peas), immature seeds, boiled, drained | Vegetables and Vegetable Products | 127.00 mcg | 32% |
| 268 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 127.00 mcg | 32% |
| 269 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 127.00 mcg | 32% |
| 270 | Cowpeas, boiled, drained, with salt | Vegetables and Vegetable Products | 127.00 mcg | 32% |
| 271 | Meatless, bacon bits | Legumes and Legume Products | 127.00 mcg | 32% |
| 272 | Cereal, ready to eat, Shreddies, Post | Breakfast cereals | 127.00 mcg | 32% |
| 273 | Artichoke (Globe, French), frozen, unprepared | Vegetables and Vegetable Products | 126.00 mcg | 32% |
| 274 | Bread, potato | Baked Products | 126.00 mcg | 32% |
| 275 | Taro leaves, raw | Vegetables and Vegetable Products | 126.00 mcg | 32% |
| 276 | Peanuts, Valencia, oil-roasted | Legumes and Legume Products | 126.00 mcg | 32% |
| 277 | Peanuts, Spanish, oil-roasted | Legumes and Legume Products | 126.00 mcg | 32% |
| 278 | Peanuts, Valencia, oil-roasted, salted | Legumes and Legume Products | 126.00 mcg | 32% |
| 279 | Peanuts, Spanish, oil-roasted, salted | Legumes and Legume Products | 126.00 mcg | 32% |
| 280 | Biscuit, plain/buttermilk, dry mix, unprepared | Baked Products | 125.00 mcg | 31% |
| 281 | Peanuts, Virginia, oil-roasted | Legumes and Legume Products | 125.00 mcg | 31% |
| 282 | Egg substitute, powder | Dairy and Egg Products | 125.00 mcg | 31% |
| 283 | Nuts, simulated product, wheat-based, all flavours except macadamia, without salt | Nuts and Seeds | 125.00 mcg | 31% |
| 284 | Peanuts, Virginia, oil-roasted, salted | Legumes and Legume Products | 125.00 mcg | 31% |
| 285 | Cereal, ready to eat, 'All Bran' Bran Flakes, Kellogg's | Breakfast cereals | 125.00 mcg | 31% |
| 286 | Cracker, melba toast, plain | Baked Products | 124.00 mcg | 31% |
| 287 | Cracker, melba toast, plain, unsalted | Baked Products | 124.00 mcg | 31% |
| 288 | Bread, French or Vienna (also sourdough) | Baked Products | 123.00 mcg | 31% |
| 289 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 123.00 mcg | 31% |
| 290 | Jute, potherb, raw | Vegetables and Vegetable Products | 123.00 mcg | 31% |
| 291 | Tortilla, ready-to-bake / fry, flour | Baked Products | 123.00 mcg | 31% |
| 292 | Cereal, ready to eat, Cheerios, General Mills | Breakfast cereals | 122.00 mcg | 30% |
| 293 | Cereal, ready to eat, Cinnamon Toast Crunch, General Mills | Breakfast cereals | 122.00 mcg | 30% |
| 294 | Pasta mix, classic cheeseburger macaroni, unprepared | Mixed Dishes | 122.00 mcg | 30% |
| 295 | Cereal, ready to eat, Cheerios: Apple Cinnamon, General Mills | Breakfast cereals | 121.00 mcg | 30% |
| 296 | Fast foods, dessert, animal crackers | Fast Foods | 121.00 mcg | 30% |
| 297 | Bread, garlic, toasted | Baked Products | 121.00 mcg | 30% |
| 298 | Spinach, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 121.00 mcg | 30% |
| 299 | Spinach, frozen, boiled, drained | Vegetables and Vegetable Products | 121.00 mcg | 30% |
| 300 | Beans, adzuki, boiled, salted | Legumes and Legume Products | 121.00 mcg | 30% |
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