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 301–350 of 3,209 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Beans, adzuki, boiled | Legumes and Legume Products | 121.00 mcg | 30% |
| 302 | Peanuts, all types, oil-roasted, salted | Legumes and Legume Products | 120.00 mcg | 30% |
| 303 | Peanuts, all types, oil-roasted | Legumes and Legume Products | 120.00 mcg | 30% |
| 304 | Cereal, ready to eat, Fibre 1: Raisin Bran Clusters, General Mills | Breakfast cereals | 120.00 mcg | 30% |
| 305 | Tomato powder | Vegetables and Vegetable Products | 120.00 mcg | 30% |
| 306 | Artichoke (Globe, French), frozen, boiled, drained | Vegetables and Vegetable Products | 119.00 mcg | 30% |
| 307 | Egg, chicken, dried, whole | Dairy and Egg Products | 119.00 mcg | 30% |
| 308 | Bread crumbs, dry, grated, seasoned | Baked Products | 119.00 mcg | 30% |
| 309 | Artichoke (Globe, French), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 119.00 mcg | 30% |
| 310 | English muffin, plain (also sourdough), toasted | Baked Products | 119.00 mcg | 30% |
| 311 | Turnip greens, boiled, drained, with salt | Vegetables and Vegetable Products | 118.00 mcg | 30% |
| 312 | Bread, wheat germ | Baked Products | 118.00 mcg | 30% |
| 313 | Beans, pinto, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 118.00 mcg | 30% |
| 314 | Turnip greens, boiled, drained | Vegetables and Vegetable Products | 118.00 mcg | 30% |
| 315 | Snacks, Clif bar, all flavours | Snacks | 118.00 mcg | 30% |
| 316 | Soup, ramen noodles, any flavour, dry | Soups, Sauces and Gravies | 116.00 mcg | 29% |
| 317 | Bread, protein (includes gluten) | Baked Products | 116.00 mcg | 29% |
| 318 | Shallot, freeze-dried | Vegetables and Vegetable Products | 116.00 mcg | 29% |
| 319 | Seeds, sesame seed kernels, dried, shelled | Nuts and Seeds | 115.00 mcg | 29% |
| 320 | Nuts, acorns, dried | Nuts and Seeds | 115.00 mcg | 29% |
| 321 | Malabar spinach, cooked | Vegetables and Vegetable Products | 114.00 mcg | 28% |
| 322 | Tortilla, ready-to-bake / fry, corn, unsalted | Baked Products | 114.00 mcg | 28% |
| 323 | Nuts, acorn flour, full-fat | Nuts and Seeds | 114.00 mcg | 28% |
| 324 | Peppermint, fresh | Spices and Herbs | 114.00 mcg | 28% |
| 325 | Pasta, egg noodles, spinach, enriched, cooked | Cereals, Grains and Pasta | 113.00 mcg | 28% |
| 326 | Cereal, ready to eat, Reese Puffs (Peanut butter), General Mills | Breakfast cereals | 113.00 mcg | 28% |
| 327 | Nuts, filberts or hazelnuts, dried | Nuts and Seeds | 113.00 mcg | 28% |
| 328 | Nuts, beechnuts, dried | Nuts and Seeds | 113.00 mcg | 28% |
| 329 | Seeds, breadnuttree seeds, dried | Nuts and Seeds | 113.00 mcg | 28% |
| 330 | Roll, french | Baked Products | 113.00 mcg | 28% |
| 331 | Bread, wheat germ, toasted | Baked Products | 112.00 mcg | 28% |
| 332 | Fireweed, native, leaves, raw | Vegetables and Vegetable Products | 112.00 mcg | 28% |
| 333 | Bagel, cinnamon-raisin | Baked Products | 111.00 mcg | 28% |
| 334 | Peas, pigeon (red gram), boiled, salted | Legumes and Legume Products | 111.00 mcg | 28% |
| 335 | Peas, pigeon (red gram), boiled | Legumes and Legume Products | 111.00 mcg | 28% |
| 336 | Toaster pastry, fruit (apple, blueberry, cherry, strawberry) | Baked Products | 111.00 mcg | 28% |
| 337 | Corn, dried, yellow | Vegetables and Vegetable Products | 111.00 mcg | 28% |
| 338 | Soybeans, green (edamame), boiled, drained, with salt | Vegetables and Vegetable Products | 111.00 mcg | 28% |
| 339 | Soybeans, green (edamame), boiled, drained | Vegetables and Vegetable Products | 111.00 mcg | 28% |
| 340 | Cereal, ready to eat, Cheerios: multigrain, General Mills | Breakfast cereals | 110.00 mcg | 28% |
| 341 | Chicory greens (cichorium intybus), raw | Vegetables and Vegetable Products | 110.00 mcg | 28% |
| 342 | Snacks, corn-based, extruded, onion | Snacks | 110.00 mcg | 28% |
| 343 | Nuts, European chestnuts (sweet), dried, peeled | Nuts and Seeds | 110.00 mcg | 28% |
| 344 | Nuts, Chinese chestnuts, dried | Nuts and Seeds | 110.00 mcg | 28% |
| 345 | Bread, white, commercial, reduced sodium | Baked Products | 110.00 mcg | 28% |
| 346 | Seeds, hemp seeds, hulled | Nuts and Seeds | 110.00 mcg | 28% |
| 347 | Nuts, Japanese chestnuts, dried | Nuts and Seeds | 109.00 mcg | 27% |
| 348 | Bread, white, commercial | Baked Products | 109.00 mcg | 27% |
| 349 | Nuts, European chestnuts (sweet), dried, unpeeled | Nuts and Seeds | 109.00 mcg | 27% |
| 350 | Spices, rosemary, fresh | Spices and Herbs | 109.00 mcg | 27% |
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