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 801–850 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 801 | Spaghetti, protein-fortified, cooked, enriched (n x 6.25) | Cereal Grains and Pasta | 82.00 mcg | 20% |
| 802 | Crackers, saltines, whole wheat (includes multi-grain) | Baked Products | 82.00 mcg | 20% |
| 803 | Crackers, cheese, sandwich-type with cheese filling | Baked Products | 82.00 mcg | 20% |
| 804 | Beans, white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 81.00 mcg | 20% |
| 805 | Beans, yellow, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 81.00 mcg | 20% |
| 806 | Beans, white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 81.00 mcg | 20% |
| 807 | Beans, great northern, mature seeds, canned | Legumes and Legume Products | 81.00 mcg | 20% |
| 808 | Cookies, shortbread, commercially prepared, plain | Baked Products | 81.00 mcg | 20% |
| 809 | Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors | Snacks | 81.00 mcg | 20% |
| 810 | Lamb, variety meats and by-products, kidneys, cooked, braised | Lamb, Veal, and Game Products | 81.00 mcg | 20% |
| 811 | Cookies, shortbread, reduced fat | Baked Products | 81.00 mcg | 20% |
| 812 | Beans, great northern, mature seeds, canned, low sodium | Legumes and Legume Products | 81.00 mcg | 20% |
| 813 | Beans, yellow, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 81.00 mcg | 20% |
| 814 | Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, with iron, powder, not reconstituted, with ARA and DHA | Baby Foods | 81.00 mcg | 20% |
| 815 | Crackers, rye, sandwich-type with cheese filling | Baked Products | 81.00 mcg | 20% |
| 816 | Bread, reduced-calorie, oat bran | Baked Products | 81.00 mcg | 20% |
| 817 | Bread, oat bran | Baked Products | 81.00 mcg | 20% |
| 818 | Infant formula, MEAD JOHNSON, Enfamil Reguline Powder, with ARA and DHA, not reconstituted | Baby Foods | 81.00 mcg | 20% |
| 819 | Bagels, multigrain | Baked Products | 81.00 mcg | 20% |
| 820 | Avocados, raw, all commercial varieties | Fruits and Fruit Juices | 81.00 mcg | 20% |
| 821 | Gravy, au jus, dry | Soups, Sauces, and Gravies | 81.00 mcg | 20% |
| 822 | School Lunch, pizza, sausage topping, thick crust, whole grain, frozen, cooked | Fast Foods | 81.00 mcg | 20% |
| 823 | KFC, biscuit | Fast Foods | 81.00 mcg | 20% |
| 824 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, powder | Baby Foods | 81.00 mcg | 20% |
| 825 | Rice, white, long-grain, parboiled, enriched, cooked | Cereal Grains and Pasta | 81.00 mcg | 20% |
| 826 | Breakfast bars, oats, sugar, raisins, coconut (include granola bar) | Snacks | 81.00 mcg | 20% |
| 827 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, powder | Baby Foods | 81.00 mcg | 20% |
| 828 | Fish, roe, mixed species, raw | Finfish and Shellfish Products | 80.00 mcg | 20% |
| 829 | Kraft, Stove Top Stuffing Mix Chicken Flavor | Baked Products | 80.00 mcg | 20% |
| 830 | Muffins, English, mixed-grain (includes granola) | Baked Products | 80.00 mcg | 20% |
| 831 | Cookies, graham crackers, plain or honey, lowfat | Baked Products | 80.00 mcg | 20% |
| 832 | Infant formula, NESTLE, GOOD START ESSENTIALS SOY, with iron, powder | Baby Foods | 80.00 mcg | 20% |
| 833 | Infant formula, MEAD JOHNSON, PREGESTIMIL, with iron, powder, with ARA and DHA, not reconstituted | Baby Foods | 80.00 mcg | 20% |
| 834 | Infant formula, MEAD JOHNSON, Enfamil Enspire Powder, with ARA and DHA, not reconstituted | Baby Foods | 80.00 mcg | 20% |
| 835 | Burrito, beef and bean, frozen | Meals, Entrees, and Side Dishes | 80.00 mcg | 20% |
| 836 | Infant formula, MEAD JOHNSON, ENFAMIL, AR, powder, with ARA and DHA | Baby Foods | 80.00 mcg | 20% |
| 837 | Infant formula, NESTLE, GOOD START SOY, with ARA and DHA, powder | Baby Foods | 80.00 mcg | 20% |
| 838 | Toddler drink, MEAD JOHNSON, PurAmino Toddler Powder, with ARA and DHA, not reconstituted | Baby Foods | 80.00 mcg | 20% |
| 839 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 80.00 mcg | 20% |
| 840 | Egg rolls, pork, refrigerated, heated | Meals, Entrees, and Side Dishes | 80.00 mcg | 20% |
| 841 | Chicken, heart, all classes, cooked, simmered | Poultry Products | 80.00 mcg | 20% |
| 842 | Fast foods, hamburger; single, regular patty; plain | Fast Foods | 80.00 mcg | 20% |
| 843 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 80.00 mcg | 20% |
| 844 | Soybeans, mature seeds, sprouted, cooked, steamed, with salt | Vegetables and Vegetable Products | 80.00 mcg | 20% |
| 845 | Beets, cooked, boiled, drained | Vegetables and Vegetable Products | 80.00 mcg | 20% |
| 846 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, PurAmino, powder, not reconstituted | Baby Foods | 80.00 mcg | 20% |
| 847 | Infant formula, GERBER, GOOD START 2 SOY, with iron, powder | Baby Foods | 80.00 mcg | 20% |
| 848 | Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, GENTLEASE, Toddler transitions, with ARA and DHA, powder | Baby Foods | 80.00 mcg | 20% |
| 849 | Beets, cooked, boiled. drained, with salt | Vegetables and Vegetable Products | 80.00 mcg | 20% |
| 850 | Soybeans, mature seeds, sprouted, cooked, steamed | Vegetables and Vegetable Products | 80.00 mcg | 20% |
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