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 851–900 of 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 851 | Doughnut (donut), cake-type, plain, chocolate coated or iced | Baked Products | 65.00 mcg | 16% |
| 852 | Candies, halavah (halvah), plain | Sweets | 65.00 mcg | 16% |
| 853 | Sauce, Hollandaise (butter sauce) | Soups, Sauces and Gravies | 65.00 mcg | 16% |
| 854 | Lamb, Canadian, foreshank, lean and fat, 3mm trim (1/8''), raw | Lamb, Veal and Game | 65.00 mcg | 16% |
| 855 | Pie crust, cookie-type, graham cracker, ready-to-serve | Baked Products | 65.00 mcg | 16% |
| 856 | Pasta, fresh-refrigerated, plain, cooked | Cereals, Grains and Pasta | 64.00 mcg | 16% |
| 857 | Pasta, fresh-refrigerated, spinach, cooked | Cereals, Grains and Pasta | 64.00 mcg | 16% |
| 858 | Fast foods, sandwiches and burgers, hamburger, large, single patty, with condiments, vegetables and mayonnaise | Fast Foods | 64.00 mcg | 16% |
| 859 | Fast foods, hot dog with chili | Fast Foods | 64.00 mcg | 16% |
| 860 | Waffle, buttermilk, frozen, ready-to-heat, microwaved | Baked Products | 64.00 mcg | 16% |
| 861 | Spices, onion powder | Spices and Herbs | 64.00 mcg | 16% |
| 862 | Nuts, almonds, oil roasted, blanched, salted | Nuts and Seeds | 64.00 mcg | 16% |
| 863 | Nuts, almonds, toasted, unblanched | Nuts and Seeds | 64.00 mcg | 16% |
| 864 | Nuts, almonds, oil roasted, blanched | Nuts and Seeds | 64.00 mcg | 16% |
| 865 | Leeks (bulb and lower-leaf portion), raw | Vegetables and Vegetable Products | 64.00 mcg | 16% |
| 866 | Onion, spring (green) or scallion (includes tops and bulb), raw | Vegetables and Vegetable Products | 64.00 mcg | 16% |
| 867 | Cauliflower, frozen, unprepared | Vegetables and Vegetable Products | 64.00 mcg | 16% |
| 868 | Bread, white with raisins, commercial, toasted | Baked Products | 64.00 mcg | 16% |
| 869 | English muffin, wheat | Baked Products | 64.00 mcg | 16% |
| 870 | Cracker, wheat, sandwich, with cheese filling | Baked Products | 64.00 mcg | 16% |
| 871 | Grains, rice bran, crude | Cereals, Grains and Pasta | 63.00 mcg | 16% |
| 872 | Peas, green, boiled, drained | Vegetables and Vegetable Products | 63.00 mcg | 16% |
| 873 | Broccoli, raw | Vegetables and Vegetable Products | 63.00 mcg | 16% |
| 874 | Biscuit, plain/buttermilk, refrigerated dough, higher fat, baked | Baked Products | 63.00 mcg | 16% |
| 875 | Cereal, ready to eat, Alpha-bits, Post | Breakfast cereals | 63.00 mcg | 16% |
| 876 | Cookie, shortbread, pecan, commercial | Baked Products | 63.00 mcg | 16% |
| 877 | Cookie, sugar, refrigerated dough | Baked Products | 63.00 mcg | 16% |
| 878 | Boysenberry, frozen, unsweetened | Fruits and fruit juices | 63.00 mcg | 16% |
| 879 | Turnover, cheese-filled, tomato-based sauce, frozen, unprepared | Mixed Dishes | 63.00 mcg | 16% |
| 880 | Cookie, sandwich with peanut butter filling, chocolate coated | Baked Products | 63.00 mcg | 16% |
| 881 | Fast foods, mexican, taco with beef, cheese and lettuce, soft | Fast Foods | 63.00 mcg | 16% |
| 882 | Peas, green, boiled, drained, with salt | Vegetables and Vegetable Products | 63.00 mcg | 16% |
| 883 | Waffle, buttermilk, frozen, ready-to-heat | Baked Products | 63.00 mcg | 16% |
| 884 | Cereal, ready to eat, Corn Flakes, Selection | Breakfast cereals | 62.00 mcg | 16% |
| 885 | Cookie, shortbread, plain, homemade | Baked Products | 62.00 mcg | 16% |
| 886 | Fast foods, pizza, cheese and vegetables, regular crust | Fast Foods | 62.00 mcg | 16% |
| 887 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, plain | Fast Foods | 62.00 mcg | 16% |
| 888 | Lentils, pink, boiled | Legumes and Legume Products | 62.00 mcg | 16% |
| 889 | Cheese, camembert | Dairy and Egg Products | 62.00 mcg | 16% |
| 890 | Beans, navy, canned, solids and liquid | Legumes and Legume Products | 62.00 mcg | 16% |
| 891 | Nuts, European chestnuts (sweet), raw, unpeeled | Nuts and Seeds | 62.00 mcg | 16% |
| 892 | Snacks, potato chips, sour cream and onion | Snacks | 62.00 mcg | 16% |
| 893 | Beans, hyacinth, raw | Vegetables and Vegetable Products | 62.00 mcg | 16% |
| 894 | Beans, yardlong, (asparagus bean or cowpea), raw | Vegetables and Vegetable Products | 62.00 mcg | 16% |
| 895 | Coriander (cilantro), raw | Vegetables and Vegetable Products | 62.00 mcg | 16% |
| 896 | Cake mix, chocolate (devil's food, fudge), regular, dry, unprepared | Baked Products | 62.00 mcg | 16% |
| 897 | Cereal, ready to eat, Corn Pops, Kellogg's | Breakfast cereals | 62.00 mcg | 16% |
| 898 | Cookie, chocolate chip, commercial, regular, lower fat | Baked Products | 62.00 mcg | 16% |
| 899 | Cookie, sugar, homemade, made with margarine | Baked Products | 62.00 mcg | 16% |
| 900 | Muffin, corn, commercial | Baked Products | 62.00 mcg | 16% |
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