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 701–750 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 701 | Vine spinach, raw | Vegetables and Vegetable Products | 140.00 mcg | 35% | CNF |
| 702 | Cereal, ready to eat, Honey Bunches of Oats (Honey Roasted), Post | Breakfast cereals | 140.00 mcg | 35% | CNF |
| 703 | Tortillas, ready-to-bake or -fry, whole wheat | Baked Products | 138.00 mcg | 34% | USDA_SR |
| 704 | Snacks, peas, roasted, wasabi-flavored | Snacks | 138.00 mcg | 34% | USDA_SR |
| 705 | Spices, poultry seasoning | Spices and Herbs | 138.00 mcg | 34% | USDA_SR |
| 706 | Macaroni or noodles with cheese, made from reduced fat packaged mix, unprepared | Meals, Entrees, and Side Dishes | 138.00 mcg | 34% | USDA_SR |
| 707 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 138.00 mcg | 34% | USDA_SR |
| 708 | Focaccia, Italian flatbread, plain | Baked Products | 138.00 mcg | 34% | USDA_SR |
| 709 | Tortilla, ready-to-bake / fry, whole-wheat | Baked Products | 138.00 mcg | 34% | CNF |
| 710 | Bread, focaccia, Italian flatbread, plain | Baked Products | 138.00 mcg | 34% | CNF |
| 711 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 138.00 mcg | 34% | CNF |
| 712 | Spices, poultry seasoning | Spices and Herbs | 138.00 mcg | 34% | CNF |
| 713 | Beans, small white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 137.00 mcg | 34% | USDA_SR |
| 714 | Beans, small white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 137.00 mcg | 34% | USDA_SR |
| 715 | Toaster pastries, brown-sugar-cinnamon | Baked Products | 137.00 mcg | 34% | USDA_SR |
| 716 | Cereal, ready to eat, French Toast Crunch, General Mills | Breakfast cereals | 137.00 mcg | 34% | CNF |
| 717 | Toaster pastry, brown sugar and cinnamon | Baked Products | 137.00 mcg | 34% | CNF |
| 718 | Beans, small white, boiled, salted | Legumes and Legume Products | 137.00 mcg | 34% | CNF |
| 719 | Beans, small white, boiled | Legumes and Legume Products | 137.00 mcg | 34% | CNF |
| 720 | Cereal, ready to eat, Oatmeal Crisp. various flavours, (almond, maple nut, raisin, triple berry, vanilla almond), General Mills | Breakfast cereals | 137.00 mcg | 34% | CNF |
| 721 | Pancakes, plain, dry mix, incomplete (includes buttermilk) | Baked Products | 136.00 mcg | 34% | USDA_SR |
| 722 | Cracker, meal | Baked Products | 136.00 mcg | 34% | USDA_SR |
| 723 | Wheat flour, white, tortilla mix, enriched | Cereal Grains and Pasta | 136.00 mcg | 34% | USDA_SR |
| 724 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 136.00 mcg | 34% | USDA_SR |
| 725 | Cereal, ready to eat, On Track, President's Choice | Breakfast cereals | 136.00 mcg | 34% | CNF |
| 726 | Cereal, ready to eat, Nesquik, General Mills | Breakfast cereals | 136.00 mcg | 34% | CNF |
| 727 | Cracker meal | Baked Products | 136.00 mcg | 34% | CNF |
| 728 | Lettuce, cos or romaine | Vegetables and Vegetable Products | 136.00 mcg | 34% | CNF |
| 729 | Snacks, pita chips, salted | Snacks | 135.00 mcg | 34% | USDA_SR |
| 730 | Asparagus, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 135.00 mcg | 34% | USDA_SR |
| 731 | Asparagus, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 135.00 mcg | 34% | USDA_SR |
| 732 | Asparagus, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 135.00 mcg | 34% | CNF |
| 733 | Asparagus, frozen, boiled, drained | Vegetables and Vegetable Products | 135.00 mcg | 34% | CNF |
| 734 | Crackers, saltines (includes oyster, soda, soup) | Baked Products | 134.00 mcg | 34% | USDA_SR |
| 735 | Sauce, cheese sauce mix, dry | Soups, Sauces, and Gravies | 134.00 mcg | 34% | USDA_SR |
| 736 | Macaroni and cheese, box mix with cheese sauce, unprepared | Meals, Entrees, and Side Dishes | 134.00 mcg | 34% | USDA_SR |
| 737 | Snacks, beef jerky, chopped and formed | Snacks | 134.00 mcg | 34% | USDA_SR |
| 738 | Macaroni and cheese, box mix with cheese sauce, unprepared | Mixed Dishes | 134.00 mcg | 34% | CNF |
| 739 | Sauce, cheese sauce mix, dry, unprepared | Soups, Sauces and Gravies | 134.00 mcg | 34% | CNF |
| 740 | Snacks, beef jerky, chopped and formed | Snacks | 134.00 mcg | 34% | CNF |
| 741 | Cracker, saltine (also oyster, soda, soup) | Baked Products | 134.00 mcg | 34% | CNF |
| 742 | Peanut flour, low fat | Legumes and Legume Products | 133.00 mcg | 33% | USDA_SR |
| 743 | Muffin, blueberry flavour (artificial), dry mix, unprepared | Baked Products | 133.00 mcg | 33% | CNF |
| 744 | Peanut flour, low-fat | Legumes and Legume Products | 133.00 mcg | 33% | CNF |
| 745 | Crackers, melba toast, wheat | Baked Products | 132.00 mcg | 33% | USDA_SR |
| 746 | Croutons, plain | Baked Products | 132.00 mcg | 33% | USDA_SR |
| 747 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 132.00 mcg | 33% | USDA_SR |
| 748 | Croutons, plain | Baked Products | 132.00 mcg | 33% | CNF |
| 749 | Cracker, melba toast, wheat | Baked Products | 132.00 mcg | 33% | CNF |
| 750 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 132.00 mcg | 33% | CNF |
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