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 451–500 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 451 | Bread, garlic | Baked Products | 186.00 mcg | 46% | CNF |
| 452 | Rolls, dinner, egg | Baked Products | 184.00 mcg | 46% | USDA_SR |
| 453 | Formulated Bar, SOUTH BEACH protein bar | Snacks | 184.00 mcg | 46% | USDA_SR |
| 454 | Quinoa, uncooked | Cereal Grains and Pasta | 184.00 mcg | 46% | USDA_SR |
| 455 | Grains, quinoa, dry | Cereals, Grains and Pasta | 184.00 mcg | 46% | CNF |
| 456 | Roll, dinner, egg | Baked Products | 184.00 mcg | 46% | CNF |
| 457 | Fast foods, french toast sticks | Fast Foods | 183.00 mcg | 46% | USDA_SR |
| 458 | Wheat flour, white, all-purpose, enriched, calcium-fortified | Cereal Grains and Pasta | 183.00 mcg | 46% | USDA_SR |
| 459 | Semolina, enriched | Cereal Grains and Pasta | 183.00 mcg | 46% | USDA_SR |
| 460 | Wheat flour, white, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 183.00 mcg | 46% | USDA_SR |
| 461 | Wheat flour, white, bread, enriched | Cereal Grains and Pasta | 183.00 mcg | 46% | USDA_SR |
| 462 | Wheat flour, white, all-purpose, enriched, bleached | Cereal Grains and Pasta | 183.00 mcg | 46% | USDA_SR |
| 463 | Fast foods, breakfast, french toast sticks | Fast Foods | 183.00 mcg | 46% | CNF |
| 464 | Grains, wheat flour, white, all purpose, enriched, calcium fortified | Cereals, Grains and Pasta | 183.00 mcg | 46% | CNF |
| 465 | Asparagus, green, raw | Vegetables and Vegetable Products | 182.50 mcg | 46% | USDA_FF |
| 466 | Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Almond Snack Bar | Snacks | 182.00 mcg | 46% | USDA_SR |
| 467 | Cereals ready-to-eat, POST SELECTS Blueberry Morning | Breakfast Cereals | 182.00 mcg | 46% | USDA_SR |
| 468 | Candies, MARS SNACKFOOD US, COCOAVIA Blueberry and Almond Chocolate Bar | Sweets | 182.00 mcg | 46% | USDA_SR |
| 469 | Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits | Breakfast Cereals | 182.00 mcg | 46% | USDA_SR |
| 470 | Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan | Breakfast Cereals | 182.00 mcg | 46% | USDA_SR |
| 471 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 182.00 mcg | 46% | USDA_SR |
| 472 | Indian, bread, naan | Baked Products | 182.00 mcg | 46% | CNF |
| 473 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 182.00 mcg | 46% | CNF |
| 474 | Lentils, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 181.00 mcg | 45% | USDA_SR |
| 475 | Lentils, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 181.00 mcg | 45% | USDA_SR |
| 476 | Cereal, ready to eat, Life, Toasted Cinnamon, Quaker | Breakfast cereals | 181.00 mcg | 45% | CNF |
| 477 | Lentils, boiled, salted | Legumes and Legume Products | 181.00 mcg | 45% | CNF |
| 478 | Lentils, boiled | Legumes and Legume Products | 181.00 mcg | 45% | CNF |
| 479 | Spices, parsley, dried | Spices and Herbs | 180.00 mcg | 45% | USDA_SR |
| 480 | Spices, bay leaf | Spices and Herbs | 180.00 mcg | 45% | USDA_SR |
| 481 | Seaweed, kelp, raw | Vegetables and Vegetable Products | 180.00 mcg | 45% | USDA_SR |
| 482 | Seaweed, kelp (kombu, tangle), raw | Vegetables and Vegetable Products | 180.00 mcg | 45% | CNF |
| 483 | Spices, parsley, dried | Spices and Herbs | 180.00 mcg | 45% | CNF |
| 484 | Spices, bay leaf | Spices and Herbs | 180.00 mcg | 45% | CNF |
| 485 | Mollusks, conch, baked or broiled | Finfish and Shellfish Products | 179.00 mcg | 45% | USDA_SR |
| 486 | Babyfood, cereal, barley, dry fortified | Baby Foods | 179.00 mcg | 45% | USDA_SR |
| 487 | Mollusks, conch, baked or broiled | Finfish and Shellfish Products | 179.00 mcg | 45% | CNF |
| 488 | Cereals, QUAKER, Instant Grits, Country Bacon flavor, dry | Breakfast Cereals | 178.00 mcg | 44% | USDA_SR |
| 489 | Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry | Breakfast Cereals | 178.00 mcg | 44% | USDA_SR |
| 490 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 177.00 mcg | 44% | USDA_SR |
| 491 | Pasta, fresh-refrigerated, spinach, as purchased | Cereal Grains and Pasta | 177.00 mcg | 44% | USDA_SR |
| 492 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 177.00 mcg | 44% | USDA_SR |
| 493 | Egg, chicken, yolk, cooked | Dairy and Egg Products | 177.00 mcg | 44% | CNF |
| 494 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 177.00 mcg | 44% | CNF |
| 495 | Pasta, fresh-refrigerated, spinach, as purchased | Cereals, Grains and Pasta | 177.00 mcg | 44% | CNF |
| 496 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 177.00 mcg | 44% | CNF |
| 497 | Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry | Breakfast Cereals | 176.00 mcg | 44% | USDA_SR |
| 498 | Soy protein isolate, potassium type | Legumes and Legume Products | 176.00 mcg | 44% | USDA_SR |
| 499 | Soy protein isolate | Legumes and Legume Products | 176.00 mcg | 44% | USDA_SR |
| 500 | Cereals, QUAKER, corn grits, instant, plain, dry | Breakfast Cereals | 176.00 mcg | 44% | USDA_SR |
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