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 651–700 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 651 | Peanuts, all types, dry-roasted, with salt | Legumes and Legume Products | 97.00 mcg | 24% |
| 652 | Peanuts, all types, dry-roasted, without salt | Legumes and Legume Products | 97.00 mcg | 24% |
| 653 | Bread, stuffing, cornbread, dry mix, prepared | Baked Products | 97.00 mcg | 24% |
| 654 | Seeds, sesame seeds, whole, dried | Nut and Seed Products | 97.00 mcg | 24% |
| 655 | Arugula, raw | Vegetables and Vegetable Products | 97.00 mcg | 24% |
| 656 | Cheese puffs and twists, corn based, baked, low fat | Snacks | 97.00 mcg | 24% |
| 657 | Bread, french or vienna, whole wheat | Baked Products | 96.00 mcg | 24% |
| 658 | Egg, white, dried, powder, stabilized, glucose reduced | Dairy and Egg Products | 96.00 mcg | 24% |
| 659 | McDONALD'S, Hotcakes (plain) | Fast Foods | 96.00 mcg | 24% |
| 660 | Fast Food, Pizza Chain, 14" pizza, cheese topping, thin crust | Fast Foods | 96.00 mcg | 24% |
| 661 | PIZZA HUT 14" Cheese Pizza, THIN 'N CRISPY Crust | Fast Foods | 96.00 mcg | 24% |
| 662 | Broadbeans, immature seeds, raw | Vegetables and Vegetable Products | 96.00 mcg | 24% |
| 663 | Seeds, sesame seed kernels, toasted, without salt added (decorticated) | Nut and Seed Products | 96.00 mcg | 24% |
| 664 | Seeds, sesame seed kernels, toasted, with salt added (decorticated) | Nut and Seed Products | 96.00 mcg | 24% |
| 665 | Asparagus, canned, drained solids | Vegetables and Vegetable Products | 96.00 mcg | 24% |
| 666 | Rolls, hard (includes kaiser) | Baked Products | 95.00 mcg | 24% |
| 667 | Rolls, dinner, oat bran | Baked Products | 95.00 mcg | 24% |
| 668 | Bread, reduced-calorie, white | Baked Products | 95.00 mcg | 24% |
| 669 | Bread, white, commercially prepared, toasted, low sodium no salt | Baked Products | 95.00 mcg | 24% |
| 670 | Radish seeds, sprouted, raw | Vegetables and Vegetable Products | 95.00 mcg | 24% |
| 671 | Wild rice, raw | Cereal Grains and Pasta | 95.00 mcg | 24% |
| 672 | Seeds, sisymbrium sp. seeds, whole, dried | Nut and Seed Products | 95.00 mcg | 24% |
| 673 | Mungo beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 94.00 mcg | 24% |
| 674 | Tortillas, ready-to-bake or -fry, flour, refrigerated | Baked Products | 94.00 mcg | 24% |
| 675 | Muffins, English, plain, enriched, with ca prop (includes sourdough) | Baked Products | 94.00 mcg | 24% |
| 676 | Crackers, cheese, sandwich-type with peanut butter filling | Baked Products | 94.00 mcg | 24% |
| 677 | Rolls, hamburger or hotdog, plain | Baked Products | 94.00 mcg | 24% |
| 678 | Mungo beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 94.00 mcg | 24% |
| 679 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 94.00 mcg | 24% |
| 680 | Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 94.00 mcg | 24% |
| 681 | Pie crust, deep dish, frozen, baked, made with enriched flour | Baked Products | 94.00 mcg | 24% |
| 682 | Bread, pumpernickel | Baked Products | 93.00 mcg | 23% |
| 683 | Bread, cornbread, dry mix, enriched (includes corn muffin mix) | Baked Products | 93.00 mcg | 23% |
| 684 | Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust | Fast Foods | 93.00 mcg | 23% |
| 685 | Falafel, home-prepared | Legumes and Legume Products | 93.00 mcg | 23% |
| 686 | Cookies, vanilla sandwich with creme filling, reduced fat | Baked Products | 93.00 mcg | 23% |
| 687 | Babyfood, cookies | Baby Foods | 93.00 mcg | 23% |
| 688 | Spices, saffron | Spices and Herbs | 93.00 mcg | 23% |
| 689 | Chayote, fruit, raw | Vegetables and Vegetable Products | 93.00 mcg | 23% |
| 690 | Doughnuts, cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 92.00 mcg | 23% |
| 691 | Crackers, standard snack-type, regular | Baked Products | 92.00 mcg | 23% |
| 692 | Tofu, dried-frozen (koyadofu), prepared with calcium sulfate | Legumes and Legume Products | 92.00 mcg | 23% |
| 693 | Peanut butter, chunk style, with salt | Legumes and Legume Products | 92.00 mcg | 23% |
| 694 | Fish, roe, mixed species, cooked, dry heat | Finfish and Shellfish Products | 92.00 mcg | 23% |
| 695 | Fast Food, Pizza Chain, 14" pizza, pepperoni topping, regular crust | Fast Foods | 92.00 mcg | 23% |
| 696 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX | Snacks | 92.00 mcg | 23% |
| 697 | Peanut butter, chunk style, without salt | Legumes and Legume Products | 92.00 mcg | 23% |
| 698 | Tofu, dried-frozen (koyadofu) | Legumes and Legume Products | 92.00 mcg | 23% |
| 699 | Fast Food, Pizza Chain, 14" pizza, pepperoni topping, thin crust | Fast Foods | 92.00 mcg | 23% |
| 700 | Peanut butter, reduced sodium | Legumes and Legume Products | 92.00 mcg | 23% |
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