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 351–400 of 3,760 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Okra, frozen, unprepared | Vegetables and Vegetable Products | 148.00 mcg | 37% |
| 352 | Beans, fava, in pod, raw | Vegetables and Vegetable Products | 148.00 mcg | 37% |
| 353 | PIZZA HUT, breadstick, parmesan garlic | Fast Foods | 147.00 mcg | 37% |
| 354 | Fast foods, breadstick, soft, prepared with garlic and parmesan cheese | Fast Foods | 147.00 mcg | 37% |
| 355 | Yardlong beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 146.00 mcg | 36% |
| 356 | Yardlong beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 146.00 mcg | 36% |
| 357 | Egg, yolk, raw, fresh | Dairy and Egg Products | 146.00 mcg | 36% |
| 358 | Spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 146.00 mcg | 36% |
| 359 | Spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 146.00 mcg | 36% |
| 360 | Seaweed, laver, raw | Vegetables and Vegetable Products | 146.00 mcg | 36% |
| 361 | Popovers, dry mix, enriched | Baked Products | 145.00 mcg | 36% |
| 362 | Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 145.00 mcg | 36% |
| 363 | Peanut spread, reduced sugar | Legumes and Legume Products | 144.00 mcg | 36% |
| 364 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 144.00 mcg | 36% |
| 365 | Mothbeans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 143.00 mcg | 36% |
| 366 | Mothbeans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 143.00 mcg | 36% |
| 367 | Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Covered Almonds | Sweets | 143.00 mcg | 36% |
| 368 | Fast foods, hush puppies | Fast Foods | 143.00 mcg | 36% |
| 369 | Cowpeas, catjang, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 142.00 mcg | 36% |
| 370 | Cowpeas, catjang, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 142.00 mcg | 36% |
| 371 | Snacks, bagel chips, plain | Snacks | 142.00 mcg | 36% |
| 372 | Nuts, formulated, wheat-based, unflavored, with salt added | Nut and Seed Products | 142.00 mcg | 36% |
| 373 | Endive, raw | Vegetables and Vegetable Products | 142.00 mcg | 36% |
| 374 | Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes | Breakfast Cereals | 141.00 mcg | 35% |
| 375 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 141.00 mcg | 35% |
| 376 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 141.00 mcg | 35% |
| 377 | Ice cream cones, sugar, rolled-type | Baked Products | 140.00 mcg | 35% |
| 378 | Bread, french or vienna, toasted (includes sourdough) | Baked Products | 140.00 mcg | 35% |
| 379 | Bagels, whole grain white | Baked Products | 140.00 mcg | 35% |
| 380 | Beans, navy, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 140.00 mcg | 35% |
| 381 | Beans, navy, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 140.00 mcg | 35% |
| 382 | Vinespinach, (basella), raw | Vegetables and Vegetable Products | 140.00 mcg | 35% |
| 383 | Pasta mix, Italian four cheese lasagna, unprepared | Meals, Entrees, and Side Dishes | 140.00 mcg | 35% |
| 384 | Yellow rice with seasoning, dry packet mix, unprepared | Meals, Entrees, and Side Dishes | 140.00 mcg | 35% |
| 385 | Snacks, crisped rice bar, chocolate chip | Snacks | 140.00 mcg | 35% |
| 386 | Tortillas, ready-to-bake or -fry, whole wheat | Baked Products | 138.00 mcg | 34% |
| 387 | Snacks, peas, roasted, wasabi-flavored | Snacks | 138.00 mcg | 34% |
| 388 | Spices, poultry seasoning | Spices and Herbs | 138.00 mcg | 34% |
| 389 | Macaroni or noodles with cheese, made from reduced fat packaged mix, unprepared | Meals, Entrees, and Side Dishes | 138.00 mcg | 34% |
| 390 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 138.00 mcg | 34% |
| 391 | Focaccia, Italian flatbread, plain | Baked Products | 138.00 mcg | 34% |
| 392 | Beans, small white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 137.00 mcg | 34% |
| 393 | Beans, small white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 137.00 mcg | 34% |
| 394 | Toaster pastries, brown-sugar-cinnamon | Baked Products | 137.00 mcg | 34% |
| 395 | Pancakes, plain, dry mix, incomplete (includes buttermilk) | Baked Products | 136.00 mcg | 34% |
| 396 | Cracker, meal | Baked Products | 136.00 mcg | 34% |
| 397 | Wheat flour, white, tortilla mix, enriched | Cereal Grains and Pasta | 136.00 mcg | 34% |
| 398 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 136.00 mcg | 34% |
| 399 | Snacks, pita chips, salted | Snacks | 135.00 mcg | 34% |
| 400 | Asparagus, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 135.00 mcg | 34% |
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