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 801–850 of 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 801 | Cardoon, raw | Vegetables and Vegetable Products | 68.00 mcg | 17% |
| 802 | Waffle, plain, frozen, ready-to-heat | Baked Products | 68.00 mcg | 17% |
| 803 | Pie crust, standard type, frozen, ready-to-bake, baked | Baked Products | 68.00 mcg | 17% |
| 804 | Cake, yellow, regular, dry mix, unprepared | Baked Products | 68.00 mcg | 17% |
| 805 | Cereal, hot, oats, instant: cinnamon and spice, dry, Quaker | Breakfast cereals | 68.00 mcg | 17% |
| 806 | Doughnut (donut), yeast-leavened, with jelly filling | Baked Products | 68.00 mcg | 17% |
| 807 | Danish pastry, cinnamon | Baked Products | 68.00 mcg | 17% |
| 808 | Parsnip, raw | Vegetables and Vegetable Products | 67.00 mcg | 17% |
| 809 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 67.00 mcg | 17% |
| 810 | Lentils, sprouted, stir-fried, no fat added | Vegetables and Vegetable Products | 67.00 mcg | 17% |
| 811 | Pie crust, standard type, homemade, baked | Baked Products | 67.00 mcg | 17% |
| 812 | Bread, whole wheat, homemade (2/3 whole wheat flour), toasted | Baked Products | 67.00 mcg | 17% |
| 813 | Cake mix, carrot, pudding-type, dry, unprepared | Baked Products | 67.00 mcg | 17% |
| 814 | Cereal, hot, oats, instant: apple and cinnamon, dry, Quaker | Breakfast cereals | 67.00 mcg | 17% |
| 815 | Cereal, hot, oats, instant: peaches 'n cream, dry, Quaker | Breakfast cereals | 67.00 mcg | 17% |
| 816 | Cookie, peanut butter, commercial, soft-type | Baked Products | 67.00 mcg | 17% |
| 817 | English muffin, multigrain (also granola), toasted | Baked Products | 67.00 mcg | 17% |
| 818 | Babyfood, cereal, mixed grain, with biscuit, milk powder and fruit, dry | Babyfoods | 67.00 mcg | 17% |
| 819 | Waffle, whole wheat, low fat | Baked Products | 67.00 mcg | 17% |
| 820 | Cereal, hot, oats, instant: dinosaur eggs, dry, Quaker | Breakfast cereals | 67.00 mcg | 17% |
| 821 | Cereal, hot, oats, instant: cookies and cream, dry, Quaker | Breakfast cereals | 67.00 mcg | 17% |
| 822 | Granola bar, All Bran, bars and snack bites, all flavours, Kellogg's | Baked Products | 67.00 mcg | 17% |
| 823 | Lentils, sprouted, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 67.00 mcg | 17% |
| 824 | Fast foods, mexican, frijoles (pinto beans) with cheese | Fast Foods | 67.00 mcg | 17% |
| 825 | Fast foods, sandwiches and burgers, egg and cheese sandwich | Fast Foods | 67.00 mcg | 17% |
| 826 | Waffle, plain, frozen, ready-to-heat, microwaved | Baked Products | 67.00 mcg | 17% |
| 827 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with roast beef, lettuce and tomatoes | Fast Foods | 67.00 mcg | 17% |
| 828 | Bread, 60% whole wheat, commercial, toasted | Baked Products | 66.00 mcg | 16% |
| 829 | Grains, wheat flour, whole-wheat | Cereals, Grains and Pasta | 66.00 mcg | 16% |
| 830 | Cream puff, eclair, custard or cream filled, with icing (frosting) | Baked Products | 66.00 mcg | 16% |
| 831 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with coldcuts, lettuce and tomatoes | Fast Foods | 66.00 mcg | 16% |
| 832 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 66.00 mcg | 16% |
| 833 | Nuts, butternuts (long walnuts), dried | Nuts and Seeds | 66.00 mcg | 16% |
| 834 | Seeds, breadnuttree seeds, raw | Nuts and Seeds | 66.00 mcg | 16% |
| 835 | Winged beans (goa bean), green, raw | Vegetables and Vegetable Products | 66.00 mcg | 16% |
| 836 | Bok choy, pak-choi, raw | Vegetables and Vegetable Products | 66.00 mcg | 16% |
| 837 | Cake mix, german chocolate, pudding-type mix, dry, unprepared | Baked Products | 66.00 mcg | 16% |
| 838 | Cereal, hot, oats, instant: raisins and spice, dry, Quaker | Breakfast cereals | 66.00 mcg | 16% |
| 839 | Cookie, fortune | Baked Products | 66.00 mcg | 16% |
| 840 | Cheese, brie | Dairy and Egg Products | 65.00 mcg | 16% |
| 841 | Beans, white, canned, solids and liquid, no salt added | Legumes and Legume Products | 65.00 mcg | 16% |
| 842 | Snacks, trail mix, regular with chocolate chips, unsalted | Snacks | 65.00 mcg | 16% |
| 843 | Peas, split, boiled | Legumes and Legume Products | 65.00 mcg | 16% |
| 844 | Peas, split, boiled, salted | Legumes and Legume Products | 65.00 mcg | 16% |
| 845 | Nuts, almond butter, honey and cinnamon, salted | Nuts and Seeds | 65.00 mcg | 16% |
| 846 | Peas, green, raw | Vegetables and Vegetable Products | 65.00 mcg | 16% |
| 847 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 65.00 mcg | 16% |
| 848 | Cereal, ready to eat, Life, Quaker | Breakfast cereals | 65.00 mcg | 16% |
| 849 | Cereal, ready to eat, Frosted Flakes, Kellogg's | Breakfast cereals | 65.00 mcg | 16% |
| 850 | Muffin, blueberry, toaster-type | Baked Products | 65.00 mcg | 16% |
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