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 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 121.00 mcg | 30% |
| 502 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 121.00 mcg | 30% |
| 503 | Peanuts, all types, oil-roasted, without salt | Legumes and Legume Products | 120.00 mcg | 30% |
| 504 | Peanuts, all types, oil-roasted, with salt | Legumes and Legume Products | 120.00 mcg | 30% |
| 505 | Tomato powder | Vegetables and Vegetable Products | 120.00 mcg | 30% |
| 506 | Snacks, corn-based, extruded, puffs or twists, cheese-flavor, unenriched | Snacks | 120.00 mcg | 30% |
| 507 | Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) | Baked Products | 119.00 mcg | 30% |
| 508 | Bread, crumbs, dry, grated, seasoned | Baked Products | 119.00 mcg | 30% |
| 509 | Egg, whole, dried | Dairy and Egg Products | 119.00 mcg | 30% |
| 510 | Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 119.00 mcg | 30% |
| 511 | Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 119.00 mcg | 30% |
| 512 | Snacks, CLIF BAR, mixed flavors | Snacks | 118.00 mcg | 30% |
| 513 | Cookies, Marie biscuit | Baked Products | 118.00 mcg | 30% |
| 514 | Soup, ramen noodle, chicken flavor, dry | Soups, Sauces, and Gravies | 118.00 mcg | 30% |
| 515 | Turnip greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 118.00 mcg | 30% |
| 516 | Turnip greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 118.00 mcg | 30% |
| 517 | Beans, pinto, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 118.00 mcg | 30% |
| 518 | Tortillas, ready-to-bake or -fry, flour, shelf stable | Baked Products | 118.00 mcg | 30% |
| 519 | Bread, protein (includes gluten) | Baked Products | 116.00 mcg | 29% |
| 520 | Soup, ramen noodle, any flavor, dry | Soups, Sauces, and Gravies | 116.00 mcg | 29% |
| 521 | Shallots, freeze-dried | Vegetables and Vegetable Products | 116.00 mcg | 29% |
| 522 | Nuts, acorns, dried | Nut and Seed Products | 115.00 mcg | 29% |
| 523 | Seeds, sesame seed kernels, dried (decorticated) | Nut and Seed Products | 115.00 mcg | 29% |
| 524 | Peppermint, fresh | Spices and Herbs | 114.00 mcg | 28% |
| 525 | Tortillas, ready-to-bake or -fry, corn, without added salt | Baked Products | 114.00 mcg | 28% |
| 526 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 114.00 mcg | 28% |
| 527 | Nuts, acorn flour, full fat | Nut and Seed Products | 114.00 mcg | 28% |
| 528 | Malabar spinach, cooked | Vegetables and Vegetable Products | 114.00 mcg | 28% |
| 529 | Babyfood, baked product, finger snacks cereal fortified | Baby Foods | 114.00 mcg | 28% |
| 530 | Rolls, french | Baked Products | 113.00 mcg | 28% |
| 531 | Nuts, hazelnuts or filberts | Nut and Seed Products | 113.00 mcg | 28% |
| 532 | Seeds, breadnut tree seeds, dried | Nut and Seed Products | 113.00 mcg | 28% |
| 533 | Nuts, beechnuts, dried | Nut and Seed Products | 113.00 mcg | 28% |
| 534 | Pasta mix, Italian lasagna, unprepared | Meals, Entrees, and Side Dishes | 113.00 mcg | 28% |
| 535 | Pancakes, plain, reduced fat | Baked Products | 112.00 mcg | 28% |
| 536 | Egg, yolk, raw, frozen, salted, pasteurized | Dairy and Egg Products | 112.00 mcg | 28% |
| 537 | PIZZA HUT 14" Pepperoni Pizza, Hand-Tossed Crust | Fast Foods | 112.00 mcg | 28% |
| 538 | Fireweed, leaves, raw | Vegetables and Vegetable Products | 112.00 mcg | 28% |
| 539 | Frybread, made with lard (Apache) | American Indian/Alaska Native Foods | 112.00 mcg | 28% |
| 540 | Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) | Baked Products | 111.00 mcg | 28% |
| 541 | Bread, white, commercially prepared (includes soft bread crumbs) | Baked Products | 111.00 mcg | 28% |
| 542 | Bread, white, commercially prepared, low sodium, no salt | Baked Products | 111.00 mcg | 28% |
| 543 | Rolls, hamburger or hotdog, mixed-grain | Baked Products | 111.00 mcg | 28% |
| 544 | Bagels, cinnamon-raisin | Baked Products | 111.00 mcg | 28% |
| 545 | Pigeon peas (red gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 111.00 mcg | 28% |
| 546 | Pigeon peas (red gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 111.00 mcg | 28% |
| 547 | Crackers, sandwich-type, peanut butter filled, reduced fat | Baked Products | 111.00 mcg | 28% |
| 548 | Soup, ramen noodle, beef flavor, dry | Soups, Sauces, and Gravies | 111.00 mcg | 28% |
| 549 | Soybeans, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 111.00 mcg | 28% |
| 550 | Soybeans, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 111.00 mcg | 28% |
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