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 551–600 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 551 | Cowpeas (black-eyed peas), immature seeds, raw | Vegetables and Vegetable Products | 168.00 mcg | 42% | CNF |
| 552 | Flour, semolina, coarse and semi-coarse | Cereal Grains and Pasta | 167.70 mcg | 42% | USDA_FF |
| 553 | Beverages, Energy Drink, sugar free | Beverages | 167.00 mcg | 42% | USDA_SR |
| 554 | Beverages, Energy Drink with carbonated water and high fructose corn syrup | Beverages | 167.00 mcg | 42% | USDA_SR |
| 555 | Babyfood, cereal, oatmeal, with bananas, dry | Baby Foods | 167.00 mcg | 42% | USDA_SR |
| 556 | Babyfood, Multigrain whole grain cereal, dry fortified | Baby Foods | 167.00 mcg | 42% | USDA_SR |
| 557 | Babyfood, cereal, mixed, dry fortified | Baby Foods | 167.00 mcg | 42% | USDA_SR |
| 558 | Grains, wheat flour, white, high gluten | Cereals, Grains and Pasta | 167.00 mcg | 42% | CNF |
| 559 | Cereal, ready to eat, Sugar Crisp, Post | Breakfast cereals | 167.00 mcg | 42% | CNF |
| 560 | Babyfood, cereal, whole wheat, with apples, dry fortified | Baby Foods | 166.00 mcg | 42% | USDA_SR |
| 561 | Onions, dehydrated flakes | Vegetables and Vegetable Products | 166.00 mcg | 42% | USDA_SR |
| 562 | Snacks, pretzels, hard, plain, salted | Snacks | 166.00 mcg | 42% | USDA_SR |
| 563 | Snacks, pretzels, hard, plain, salted | Snacks | 166.00 mcg | 42% | CNF |
| 564 | Onion, dehydrated flakes | Vegetables and Vegetable Products | 166.00 mcg | 42% | CNF |
| 565 | Soybeans, green, raw | Vegetables and Vegetable Products | 165.00 mcg | 41% | USDA_SR |
| 566 | Soybeans, green (edamame), raw | Vegetables and Vegetable Products | 165.00 mcg | 41% | CNF |
| 567 | Flour, semolina, fine | Cereal Grains and Pasta | 163.60 mcg | 41% | USDA_FF |
| 568 | Mushrooms, shiitake, dried | Vegetables and Vegetable Products | 163.00 mcg | 41% | USDA_SR |
| 569 | Pork, fresh, variety meats and by-products, liver, cooked, braised | Pork Products | 163.00 mcg | 41% | USDA_SR |
| 570 | Meal replacement (cereal), ready to eat, Vector, Kellogg's | Breakfast cereals | 163.00 mcg | 41% | CNF |
| 571 | Mushroom, shiitake, dried | Vegetables and Vegetable Products | 163.00 mcg | 41% | CNF |
| 572 | Pork, liver, braised | Pork Products | 163.00 mcg | 41% | CNF |
| 573 | Bread, sticks, plain | Baked Products | 162.00 mcg | 40% | USDA_SR |
| 574 | Spices, mustard seed, ground | Spices and Herbs | 162.00 mcg | 40% | USDA_SR |
| 575 | Tennis Bread, plain (Apache) | American Indian/Alaska Native Foods | 162.00 mcg | 40% | USDA_SR |
| 576 | Corn flour, yellow, masa, enriched | Cereal Grains and Pasta | 162.00 mcg | 40% | USDA_SR |
| 577 | Corn flour, masa, enriched, white | Cereal Grains and Pasta | 162.00 mcg | 40% | USDA_SR |
| 578 | Spanish rice mix, dry mix, unprepared | Meals, Entrees, and Side Dishes | 162.00 mcg | 40% | USDA_SR |
| 579 | Rice, spanish rice mix, unprepared | Mixed Dishes | 162.00 mcg | 40% | CNF |
| 580 | Bread stick, plain | Baked Products | 162.00 mcg | 40% | CNF |
| 581 | Spices, mustard seed, yellow | Spices and Herbs | 162.00 mcg | 40% | CNF |
| 582 | Cereal, ready to eat, Special K: with Red Berries, Kellogg's | Breakfast cereals | 161.00 mcg | 40% | CNF |
| 583 | Flour, wheat, all-purpose, enriched, bleached | Cereal Grains and Pasta | 160.00 mcg | 40% | USDA_FF |
| 584 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors | Snacks | 160.00 mcg | 40% | USDA_SR |
| 585 | Seeds, safflower seed kernels, dried | Nut and Seed Products | 160.00 mcg | 40% | USDA_SR |
| 586 | Pepeao, dried | Vegetables and Vegetable Products | 160.00 mcg | 40% | USDA_SR |
| 587 | Seeds, safflower seed kernels, dried | Nuts and Seeds | 160.00 mcg | 40% | CNF |
| 588 | Jew's ear (cloud or wood ear, pepeao), dried | Vegetables and Vegetable Products | 160.00 mcg | 40% | CNF |
| 589 | Flour, wheat, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 159.00 mcg | 40% | USDA_FF |
| 590 | Mung beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 159.00 mcg | 40% | USDA_SR |
| 591 | Mung beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 159.00 mcg | 40% | USDA_SR |
| 592 | Seeds, safflower seed meal, partially defatted | Nut and Seed Products | 159.00 mcg | 40% | USDA_SR |
| 593 | Mustard spinach, (tendergreen), raw | Vegetables and Vegetable Products | 159.00 mcg | 40% | USDA_SR |
| 594 | Beans, legumes, mung (green gram), boiled, salted | Legumes and Legume Products | 159.00 mcg | 40% | CNF |
| 595 | Beans, legumes, mung (green gram), boiled | Legumes and Legume Products | 159.00 mcg | 40% | CNF |
| 596 | Seeds, safflower seed meal, partially defatted | Nuts and Seeds | 159.00 mcg | 40% | CNF |
| 597 | Mustard spinach (tendergreen), raw | Vegetables and Vegetable Products | 159.00 mcg | 40% | CNF |
| 598 | Soup, minestrone, dehydrated | Soups, Sauces and Gravies | 159.00 mcg | 40% | CNF |
| 599 | Crackers, matzo, egg and onion | Baked Products | 158.00 mcg | 40% | USDA_SR |
| 600 | Cracker, matzo, egg and onion | Baked Products | 158.00 mcg | 40% | CNF |
Need this on a label? Turn these foods into a print-ready Nutrition Facts label.
Make a labelBuild a recipe from any of these ingredients and export a print-ready FDA or Canada Nutrition Facts label. Free.