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 3,760 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry | Vegetables and Vegetable Products | 188.00 mcg | 47% |
| 252 | Cowpeas (blackeyes), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 187.00 mcg | 47% |
| 253 | Wheat flour, white, cake, enriched | Cereal Grains and Pasta | 186.00 mcg | 46% |
| 254 | Garlic bread, frozen | Baked Products | 186.00 mcg | 46% |
| 255 | Rolls, dinner, egg | Baked Products | 184.00 mcg | 46% |
| 256 | Formulated Bar, SOUTH BEACH protein bar | Snacks | 184.00 mcg | 46% |
| 257 | Quinoa, uncooked | Cereal Grains and Pasta | 184.00 mcg | 46% |
| 258 | Fast foods, french toast sticks | Fast Foods | 183.00 mcg | 46% |
| 259 | Wheat flour, white, all-purpose, enriched, calcium-fortified | Cereal Grains and Pasta | 183.00 mcg | 46% |
| 260 | Semolina, enriched | Cereal Grains and Pasta | 183.00 mcg | 46% |
| 261 | Wheat flour, white, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 183.00 mcg | 46% |
| 262 | Wheat flour, white, bread, enriched | Cereal Grains and Pasta | 183.00 mcg | 46% |
| 263 | Wheat flour, white, all-purpose, enriched, bleached | Cereal Grains and Pasta | 183.00 mcg | 46% |
| 264 | Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Almond Snack Bar | Snacks | 182.00 mcg | 46% |
| 265 | Cereals ready-to-eat, POST SELECTS Blueberry Morning | Breakfast Cereals | 182.00 mcg | 46% |
| 266 | Candies, MARS SNACKFOOD US, COCOAVIA Blueberry and Almond Chocolate Bar | Sweets | 182.00 mcg | 46% |
| 267 | Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits | Breakfast Cereals | 182.00 mcg | 46% |
| 268 | Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan | Breakfast Cereals | 182.00 mcg | 46% |
| 269 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 182.00 mcg | 46% |
| 270 | Lentils, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 181.00 mcg | 45% |
| 271 | Lentils, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 181.00 mcg | 45% |
| 272 | Spices, parsley, dried | Spices and Herbs | 180.00 mcg | 45% |
| 273 | Spices, bay leaf | Spices and Herbs | 180.00 mcg | 45% |
| 274 | Seaweed, kelp, raw | Vegetables and Vegetable Products | 180.00 mcg | 45% |
| 275 | Babyfood, cereal, barley, dry fortified | Baby Foods | 179.00 mcg | 45% |
| 276 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 177.00 mcg | 44% |
| 277 | Pasta, fresh-refrigerated, spinach, as purchased | Cereal Grains and Pasta | 177.00 mcg | 44% |
| 278 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 177.00 mcg | 44% |
| 279 | Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry | Breakfast Cereals | 176.00 mcg | 44% |
| 280 | Soy protein isolate, potassium type | Legumes and Legume Products | 176.00 mcg | 44% |
| 281 | Soy protein isolate | Legumes and Legume Products | 176.00 mcg | 44% |
| 282 | Cereals, QUAKER, corn grits, instant, plain, dry | Breakfast Cereals | 176.00 mcg | 44% |
| 283 | Pasta, fresh-refrigerated, plain, as purchased | Cereal Grains and Pasta | 176.00 mcg | 44% |
| 284 | Bread, stuffing, cornbread, dry mix | Baked Products | 175.00 mcg | 44% |
| 285 | Rice mix, cheese flavor, dry mix, unprepared | Meals, Entrees, and Side Dishes | 175.00 mcg | 44% |
| 286 | Egg, yolk, raw, frozen, sugared, pasteurized | Dairy and Egg Products | 174.00 mcg | 44% |
| 287 | Ice cream cones, cake or wafer-type | Baked Products | 173.00 mcg | 43% |
| 288 | Cereals, QUAKER, Instant Grits Product with American Cheese Flavor, dry | Breakfast Cereals | 173.00 mcg | 43% |
| 289 | Pigeonpeas, immature seeds, raw | Vegetables and Vegetable Products | 173.00 mcg | 43% |
| 290 | Beans, pinto, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 172.00 mcg | 43% |
| 291 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 172.00 mcg | 43% |
| 292 | Beans, pinto, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 172.00 mcg | 43% |
| 293 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 172.00 mcg | 43% |
| 294 | Soybeans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 172.00 mcg | 43% |
| 295 | Cereals, QUAKER, Instant Grits, Butter flavor, dry | Breakfast Cereals | 171.00 mcg | 43% |
| 296 | Cereals, corn grits, white, regular and quick, enriched, dry | Breakfast Cereals | 171.00 mcg | 43% |
| 297 | Snacks, pretzels, hard, plain, made with enriched flour, unsalted | Snacks | 171.00 mcg | 43% |
| 298 | Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar | Breakfast Cereals | 170.00 mcg | 42% |
| 299 | Cereals ready-to-eat, POST, Honey Nut Shredded Wheat | Breakfast Cereals | 170.00 mcg | 42% |
| 300 | Wheat flour, white (industrial), 15% protein, bleached, enriched | Cereal Grains and Pasta | 170.00 mcg | 42% |
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