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 3,760 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 401 | Asparagus, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 135.00 mcg | 34% |
| 402 | Sauce, cheese sauce mix, dry | Soups, Sauces, and Gravies | 134.00 mcg | 34% |
| 403 | Macaroni and cheese, box mix with cheese sauce, unprepared | Meals, Entrees, and Side Dishes | 134.00 mcg | 34% |
| 404 | Peanut flour, low fat | Legumes and Legume Products | 133.00 mcg | 33% |
| 405 | Crackers, melba toast, wheat | Baked Products | 132.00 mcg | 33% |
| 406 | Croutons, plain | Baked Products | 132.00 mcg | 33% |
| 407 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 132.00 mcg | 33% |
| 408 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted | Baked Products | 131.00 mcg | 33% |
| 409 | Beans, kidney, red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 130.00 mcg | 32% |
| 410 | Beans, kidney, red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 130.00 mcg | 32% |
| 411 | Beans, kidney, all types, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 130.00 mcg | 32% |
| 412 | Beans, kidney, all types, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 130.00 mcg | 32% |
| 413 | Snacks, tortilla chips, nacho-flavor, made with enriched masa flour | Snacks | 130.00 mcg | 32% |
| 414 | Collards, raw | Vegetables and Vegetable Products | 129.00 mcg | 32% |
| 415 | Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry | Breakfast Cereals | 128.00 mcg | 32% |
| 416 | Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA | Baby Foods | 128.00 mcg | 32% |
| 417 | Infant formula, MEAD JOHNSON, ENFAMIL, ENFACARE, with iron, powder, with ARA and DHA | Baby Foods | 128.00 mcg | 32% |
| 418 | Balsam-pear (bitter gourd), leafy tips, raw | Vegetables and Vegetable Products | 128.00 mcg | 32% |
| 419 | Bread, roll, Mexican, bollilo | Baked Products | 127.00 mcg | 32% |
| 420 | Snacks, NUTRI-GRAIN FRUIT AND NUT BAR | Snacks | 127.00 mcg | 32% |
| 421 | Bacon bits, meatless | Legumes and Legume Products | 127.00 mcg | 32% |
| 422 | Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 127.00 mcg | 32% |
| 423 | Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 127.00 mcg | 32% |
| 424 | Soybeans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 127.00 mcg | 32% |
| 425 | Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 127.00 mcg | 32% |
| 426 | Crackers, wheat, reduced fat | Baked Products | 127.00 mcg | 32% |
| 427 | Bread, white wheat | Baked Products | 127.00 mcg | 32% |
| 428 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, with yogurt coating | Snacks | 126.00 mcg | 32% |
| 429 | Peanuts, valencia, oil-roasted, without salt | Legumes and Legume Products | 126.00 mcg | 32% |
| 430 | Peanuts, spanish, oil-roasted, without salt | Legumes and Legume Products | 126.00 mcg | 32% |
| 431 | Snack, BALANCE, original bar | Snacks | 126.00 mcg | 32% |
| 432 | Peanuts, valencia, oil-roasted, with salt | Legumes and Legume Products | 126.00 mcg | 32% |
| 433 | Peanuts, spanish, oil-roasted, with salt | Legumes and Legume Products | 126.00 mcg | 32% |
| 434 | Taro leaves, raw | Vegetables and Vegetable Products | 126.00 mcg | 32% |
| 435 | Artichokes, (globe or french), frozen, unprepared | Vegetables and Vegetable Products | 126.00 mcg | 32% |
| 436 | Bread, potato | Baked Products | 126.00 mcg | 32% |
| 437 | Biscuits, plain or buttermilk, dry mix | Baked Products | 125.00 mcg | 31% |
| 438 | Peanuts, virginia, oil-roasted, with salt | Legumes and Legume Products | 125.00 mcg | 31% |
| 439 | Peanuts, virginia, oil-roasted, without salt | Legumes and Legume Products | 125.00 mcg | 31% |
| 440 | Egg substitute, powder | Dairy and Egg Products | 125.00 mcg | 31% |
| 441 | Nuts, formulated, wheat-based, all flavors except macadamia, without salt | Nut and Seed Products | 125.00 mcg | 31% |
| 442 | Noodles, chinese, chow mein | Cereal Grains and Pasta | 125.00 mcg | 31% |
| 443 | Crackers, saltines, fat-free, low-sodium | Baked Products | 124.00 mcg | 31% |
| 444 | Crackers, melba toast, plain | Baked Products | 124.00 mcg | 31% |
| 445 | Veggie burgers or soyburgers, unprepared | Legumes and Legume Products | 124.00 mcg | 31% |
| 446 | Crackers, melba toast, plain, without salt | Baked Products | 124.00 mcg | 31% |
| 447 | Tortillas, ready-to-bake or -fry, flour, without added calcium | Baked Products | 123.00 mcg | 31% |
| 448 | Bread, french or vienna (includes sourdough) | Baked Products | 123.00 mcg | 31% |
| 449 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 123.00 mcg | 31% |
| 450 | Jute, potherb, raw | Vegetables and Vegetable Products | 123.00 mcg | 31% |
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