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 601–650 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 601 | Flour, corn, yellow, fine meal, enriched | Cereal Grains and Pasta | 155.00 mcg | 39% | USDA_FF |
| 602 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | Breakfast Cereals | 154.00 mcg | 38% | USDA_SR |
| 603 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice | Breakfast Cereals | 154.00 mcg | 38% | USDA_SR |
| 604 | Crackers, flavored, fish-shaped | Baked Products | 153.00 mcg | 38% | USDA_SR |
| 605 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Original | Baked Products | 153.00 mcg | 38% | USDA_SR |
| 606 | Crackers, cheese, regular | Baked Products | 152.00 mcg | 38% | USDA_SR |
| 607 | Parsley, fresh | Vegetables and Vegetable Products | 152.00 mcg | 38% | USDA_SR |
| 608 | Cracker, cheese | Baked Products | 152.00 mcg | 38% | CNF |
| 609 | Parsley, fresh | Vegetables and Vegetable Products | 152.00 mcg | 38% | CNF |
| 610 | Beet greens, raw | Vegetables and Vegetable Products | 151.80 mcg | 38% | USDA_FF |
| 611 | Egg, yolk, raw, frozen, pasteurized | Dairy and Egg Products | 151.00 mcg | 38% | USDA_SR |
| 612 | Lima beans, thin seeded (baby), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 150.00 mcg | 38% | USDA_SR |
| 613 | Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 150.00 mcg | 38% | USDA_SR |
| 614 | Dill weed, fresh | Spices and Herbs | 150.00 mcg | 38% | USDA_SR |
| 615 | Beans, lima, dry, baby, boiled, salted | Legumes and Legume Products | 150.00 mcg | 38% | CNF |
| 616 | Beans, lima, dry, baby, boiled | Legumes and Legume Products | 150.00 mcg | 38% | CNF |
| 617 | Spices, dill weed, fresh | Spices and Herbs | 150.00 mcg | 38% | CNF |
| 618 | Arugula, baby, raw | Vegetables and Vegetable Products | 149.20 mcg | 37% | USDA_FF |
| 619 | Beans, black, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 149.00 mcg | 37% | USDA_SR |
| 620 | Beans, black, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 149.00 mcg | 37% | USDA_SR |
| 621 | Asparagus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 149.00 mcg | 37% | USDA_SR |
| 622 | Asparagus, cooked, boiled, drained | Vegetables and Vegetable Products | 149.00 mcg | 37% | USDA_SR |
| 623 | Crackers, cream, Gamesa Sabrosas | Baked Products | 149.00 mcg | 37% | USDA_SR |
| 624 | Asparagus, boiled, drained, with salt | Vegetables and Vegetable Products | 149.00 mcg | 37% | CNF |
| 625 | Beans, black, mature seeds, boiled | Legumes and Legume Products | 149.00 mcg | 37% | CNF |
| 626 | Beans, black, mature seeds, boiled, salted | Legumes and Legume Products | 149.00 mcg | 37% | CNF |
| 627 | Asparagus, boiled, drained | Vegetables and Vegetable Products | 149.00 mcg | 37% | CNF |
| 628 | Cereals, oats, instant, fortified, maple and brown sugar, dry | Breakfast Cereals | 148.00 mcg | 37% | USDA_SR |
| 629 | Okra, frozen, unprepared | Vegetables and Vegetable Products | 148.00 mcg | 37% | USDA_SR |
| 630 | Beans, fava, in pod, raw | Vegetables and Vegetable Products | 148.00 mcg | 37% | USDA_SR |
| 631 | Broadbeans (fava beans), in pod, raw | Vegetables and Vegetable Products | 148.00 mcg | 37% | CNF |
| 632 | Okra (gumbo), frozen, unprepared | Vegetables and Vegetable Products | 148.00 mcg | 37% | CNF |
| 633 | PIZZA HUT, breadstick, parmesan garlic | Fast Foods | 147.00 mcg | 37% | USDA_SR |
| 634 | Fast foods, breadstick, soft, prepared with garlic and parmesan cheese | Fast Foods | 147.00 mcg | 37% | USDA_SR |
| 635 | Cereal, ready to eat, Cheerios: Oat Clusters Crunch, General Mills | Breakfast cereals | 147.00 mcg | 37% | CNF |
| 636 | Yardlong beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 146.00 mcg | 36% | USDA_SR |
| 637 | Yardlong beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 146.00 mcg | 36% | USDA_SR |
| 638 | Egg, yolk, raw, fresh | Dairy and Egg Products | 146.00 mcg | 36% | USDA_SR |
| 639 | Spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 146.00 mcg | 36% | USDA_SR |
| 640 | Spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 146.00 mcg | 36% | USDA_SR |
| 641 | Seaweed, laver, raw | Vegetables and Vegetable Products | 146.00 mcg | 36% | USDA_SR |
| 642 | Cereal, ready to eat, Special K: Almond Vanilla, Kellogg's | Breakfast cereals | 146.00 mcg | 36% | CNF |
| 643 | Spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 146.00 mcg | 36% | CNF |
| 644 | Beans, yardlong, mature seeds, boiled, salted | Legumes and Legume Products | 146.00 mcg | 36% | CNF |
| 645 | Beans, yardlong, mature seeds, boiled | Legumes and Legume Products | 146.00 mcg | 36% | CNF |
| 646 | Spinach, boiled, drained | Vegetables and Vegetable Products | 146.00 mcg | 36% | CNF |
| 647 | Seaweed, dulse (laver, nori), raw | Vegetables and Vegetable Products | 146.00 mcg | 36% | CNF |
| 648 | Flour, bread, white, enriched, unbleached | Cereal Grains and Pasta | 145.00 mcg | 36% | USDA_FF |
| 649 | Popovers, dry mix, enriched | Baked Products | 145.00 mcg | 36% | USDA_SR |
| 650 | Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 145.00 mcg | 36% | USDA_SR |
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