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 401–450 of 7,106 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 401 | Wheat flour, white, all-purpose, enriched, bleached | Cereal Grains and Pasta | 183.00 mcg | 46% | USDA_SR |
| 402 | Fast foods, breakfast, french toast sticks | Fast Foods | 183.00 mcg | 46% | CNF |
| 403 | Grains, wheat flour, white, all purpose, enriched, calcium fortified | Cereals, Grains and Pasta | 183.00 mcg | 46% | CNF |
| 404 | Asparagus, green, raw | Vegetables and Vegetable Products | 182.50 mcg | 46% | USDA_FF |
| 405 | Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Almond Snack Bar | Snacks | 182.00 mcg | 46% | USDA_SR |
| 406 | Cereals ready-to-eat, POST SELECTS Blueberry Morning | Breakfast Cereals | 182.00 mcg | 46% | USDA_SR |
| 407 | Candies, MARS SNACKFOOD US, COCOAVIA Blueberry and Almond Chocolate Bar | Sweets | 182.00 mcg | 46% | USDA_SR |
| 408 | Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits | Breakfast Cereals | 182.00 mcg | 46% | USDA_SR |
| 409 | Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan | Breakfast Cereals | 182.00 mcg | 46% | USDA_SR |
| 410 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 182.00 mcg | 46% | USDA_SR |
| 411 | Indian, bread, naan | Baked Products | 182.00 mcg | 46% | CNF |
| 412 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 182.00 mcg | 46% | CNF |
| 413 | Lentils, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 181.00 mcg | 45% | USDA_SR |
| 414 | Lentils, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 181.00 mcg | 45% | USDA_SR |
| 415 | Cereal, ready to eat, Life, Toasted Cinnamon, Quaker | Breakfast cereals | 181.00 mcg | 45% | CNF |
| 416 | Lentils, boiled, salted | Legumes and Legume Products | 181.00 mcg | 45% | CNF |
| 417 | Lentils, boiled | Legumes and Legume Products | 181.00 mcg | 45% | CNF |
| 418 | Spices, parsley, dried | Spices and Herbs | 180.00 mcg | 45% | USDA_SR |
| 419 | Spices, bay leaf | Spices and Herbs | 180.00 mcg | 45% | USDA_SR |
| 420 | Seaweed, kelp, raw | Vegetables and Vegetable Products | 180.00 mcg | 45% | USDA_SR |
| 421 | Seaweed, kelp (kombu, tangle), raw | Vegetables and Vegetable Products | 180.00 mcg | 45% | CNF |
| 422 | Spices, parsley, dried | Spices and Herbs | 180.00 mcg | 45% | CNF |
| 423 | Spices, bay leaf | Spices and Herbs | 180.00 mcg | 45% | CNF |
| 424 | Babyfood, cereal, barley, dry fortified | Baby Foods | 179.00 mcg | 45% | USDA_SR |
| 425 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 177.00 mcg | 44% | USDA_SR |
| 426 | Pasta, fresh-refrigerated, spinach, as purchased | Cereal Grains and Pasta | 177.00 mcg | 44% | USDA_SR |
| 427 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 177.00 mcg | 44% | USDA_SR |
| 428 | Egg, chicken, yolk, cooked | Dairy and Egg Products | 177.00 mcg | 44% | CNF |
| 429 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 177.00 mcg | 44% | CNF |
| 430 | Pasta, fresh-refrigerated, spinach, as purchased | Cereals, Grains and Pasta | 177.00 mcg | 44% | CNF |
| 431 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 177.00 mcg | 44% | CNF |
| 432 | Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry | Breakfast Cereals | 176.00 mcg | 44% | USDA_SR |
| 433 | Soy protein isolate, potassium type | Legumes and Legume Products | 176.00 mcg | 44% | USDA_SR |
| 434 | Soy protein isolate | Legumes and Legume Products | 176.00 mcg | 44% | USDA_SR |
| 435 | Cereals, QUAKER, corn grits, instant, plain, dry | Breakfast Cereals | 176.00 mcg | 44% | USDA_SR |
| 436 | Pasta, fresh-refrigerated, plain, as purchased | Cereal Grains and Pasta | 176.00 mcg | 44% | USDA_SR |
| 437 | Pasta, fresh-refrigerated, plain, as purchased | Cereals, Grains and Pasta | 176.00 mcg | 44% | CNF |
| 438 | Soy protein isolate (prepared with potassium) | Legumes and Legume Products | 176.00 mcg | 44% | CNF |
| 439 | Soy protein isolate (prepared with sodium) | Legumes and Legume Products | 176.00 mcg | 44% | CNF |
| 440 | Bread, stuffing, cornbread, dry mix | Baked Products | 175.00 mcg | 44% | USDA_SR |
| 441 | Rice mix, cheese flavor, dry mix, unprepared | Meals, Entrees, and Side Dishes | 175.00 mcg | 44% | USDA_SR |
| 442 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 175.00 mcg | 44% | CNF |
| 443 | Egg, yolk, raw, frozen, sugared, pasteurized | Dairy and Egg Products | 174.00 mcg | 44% | USDA_SR |
| 444 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 174.00 mcg | 44% | CNF |
| 445 | Ice cream cones, cake or wafer-type | Baked Products | 173.00 mcg | 43% | USDA_SR |
| 446 | Cereals, QUAKER, Instant Grits Product with American Cheese Flavor, dry | Breakfast Cereals | 173.00 mcg | 43% | USDA_SR |
| 447 | Pigeonpeas, immature seeds, raw | Vegetables and Vegetable Products | 173.00 mcg | 43% | USDA_SR |
| 448 | Ice cream cone, cake or wafer-type | Baked Products | 173.00 mcg | 43% | CNF |
| 449 | Peas, pigeon, raw | Vegetables and Vegetable Products | 173.00 mcg | 43% | CNF |
| 450 | Beans, pinto, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 172.00 mcg | 43% | USDA_SR |
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