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 501–550 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 501 | Pasta, fresh-refrigerated, plain, as purchased | Cereal Grains and Pasta | 176.00 mcg | 44% | USDA_SR |
| 502 | Pasta, fresh-refrigerated, plain, as purchased | Cereals, Grains and Pasta | 176.00 mcg | 44% | CNF |
| 503 | Soy protein isolate (prepared with potassium) | Legumes and Legume Products | 176.00 mcg | 44% | CNF |
| 504 | Soy protein isolate (prepared with sodium) | Legumes and Legume Products | 176.00 mcg | 44% | CNF |
| 505 | Bread, stuffing, cornbread, dry mix | Baked Products | 175.00 mcg | 44% | USDA_SR |
| 506 | Rice mix, cheese flavor, dry mix, unprepared | Meals, Entrees, and Side Dishes | 175.00 mcg | 44% | USDA_SR |
| 507 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 175.00 mcg | 44% | CNF |
| 508 | Egg, yolk, raw, frozen, sugared, pasteurized | Dairy and Egg Products | 174.00 mcg | 44% | USDA_SR |
| 509 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 174.00 mcg | 44% | CNF |
| 510 | Ice cream cones, cake or wafer-type | Baked Products | 173.00 mcg | 43% | USDA_SR |
| 511 | Cereals, QUAKER, Instant Grits Product with American Cheese Flavor, dry | Breakfast Cereals | 173.00 mcg | 43% | USDA_SR |
| 512 | Pigeonpeas, immature seeds, raw | Vegetables and Vegetable Products | 173.00 mcg | 43% | USDA_SR |
| 513 | Ice cream cone, cake or wafer-type | Baked Products | 173.00 mcg | 43% | CNF |
| 514 | Peas, pigeon, raw | Vegetables and Vegetable Products | 173.00 mcg | 43% | CNF |
| 515 | Beans, pinto, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 172.00 mcg | 43% | USDA_SR |
| 516 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 172.00 mcg | 43% | USDA_SR |
| 517 | Beans, pinto, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 172.00 mcg | 43% | USDA_SR |
| 518 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 172.00 mcg | 43% | USDA_SR |
| 519 | Soybeans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 172.00 mcg | 43% | USDA_SR |
| 520 | Chickpeas (garbanzo beans, bengal gram), boiled, salted | Legumes and Legume Products | 172.00 mcg | 43% | CNF |
| 521 | Chickpeas (garbanzo beans, bengal gram), boiled | Legumes and Legume Products | 172.00 mcg | 43% | CNF |
| 522 | Beans, pinto, boiled, salted | Legumes and Legume Products | 172.00 mcg | 43% | CNF |
| 523 | Beans, pinto, boiled | Legumes and Legume Products | 172.00 mcg | 43% | CNF |
| 524 | Soybeans, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 172.00 mcg | 43% | CNF |
| 525 | Cereals, QUAKER, Instant Grits, Butter flavor, dry | Breakfast Cereals | 171.00 mcg | 43% | USDA_SR |
| 526 | Cereals, corn grits, white, regular and quick, enriched, dry | Breakfast Cereals | 171.00 mcg | 43% | USDA_SR |
| 527 | Snacks, pretzels, hard, plain, made with enriched flour, unsalted | Snacks | 171.00 mcg | 43% | USDA_SR |
| 528 | Snacks, pretzels, hard, plain, unsalted | Snacks | 171.00 mcg | 43% | CNF |
| 529 | Shake and bake, dry | Baked Products | 171.00 mcg | 43% | CNF |
| 530 | Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar | Breakfast Cereals | 170.00 mcg | 42% | USDA_SR |
| 531 | Cereals ready-to-eat, POST, Honey Nut Shredded Wheat | Breakfast Cereals | 170.00 mcg | 42% | USDA_SR |
| 532 | Wheat flour, white (industrial), 15% protein, bleached, enriched | Cereal Grains and Pasta | 170.00 mcg | 42% | USDA_SR |
| 533 | Wheat flour, white (industrial), 10% protein, bleached, enriched | Cereal Grains and Pasta | 170.00 mcg | 42% | USDA_SR |
| 534 | Wheat flour, white (industrial), 9% protein, bleached, enriched | Cereal Grains and Pasta | 170.00 mcg | 42% | USDA_SR |
| 535 | Wheat flour, white (industrial), 13% protein, bleached, enriched | Cereal Grains and Pasta | 170.00 mcg | 42% | USDA_SR |
| 536 | Wheat flour, white (industrial), 11.5% protein, unbleached, enriched | Cereal Grains and Pasta | 170.00 mcg | 42% | USDA_SR |
| 537 | Wheat flour, white (industrial), 11.5% protein, bleached, enriched | Cereal Grains and Pasta | 170.00 mcg | 42% | USDA_SR |
| 538 | Wheat flour, white (industrial), 10% protein, unbleached, enriched | Cereal Grains and Pasta | 170.00 mcg | 42% | USDA_SR |
| 539 | Peppers, pasilla, dried | Vegetables and Vegetable Products | 170.00 mcg | 42% | USDA_SR |
| 540 | Pepper, pasilla, dried | Vegetables and Vegetable Products | 170.00 mcg | 42% | CNF |
| 541 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 169.00 mcg | 42% | USDA_FF |
| 542 | Collards, raw | Vegetables and Vegetable Products | 168.00 mcg | 42% | USDA_FF |
| 543 | Beans, pink, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 168.00 mcg | 42% | USDA_SR |
| 544 | Bread, stuffing, dry mix | Baked Products | 168.00 mcg | 42% | USDA_SR |
| 545 | Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry | Breakfast Cereals | 168.00 mcg | 42% | USDA_SR |
| 546 | Beans, pink, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 168.00 mcg | 42% | USDA_SR |
| 547 | Cowpeas (blackeyes), immature seeds, raw | Vegetables and Vegetable Products | 168.00 mcg | 42% | USDA_SR |
| 548 | Bread stuffing, dry mix, unprepared | Baked Products | 168.00 mcg | 42% | CNF |
| 549 | Beans, pink, boiled, salted | Legumes and Legume Products | 168.00 mcg | 42% | CNF |
| 550 | Beans, pink, boiled | Legumes and Legume Products | 168.00 mcg | 42% | CNF |
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