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 51–100 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Cereals ready-to-eat, POST Bran Flakes | Breakfast Cereals | 667.00 mcg | 167% |
| 52 | Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches | Breakfast Cereals | 667.00 mcg | 167% |
| 53 | Cereals ready-to-eat, RALSTON Corn Biscuits | Breakfast Cereals | 667.00 mcg | 167% |
| 54 | Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal | Breakfast Cereals | 667.00 mcg | 167% |
| 55 | Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES | Breakfast Cereals | 667.00 mcg | 167% |
| 56 | Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH | Breakfast Cereals | 667.00 mcg | 167% |
| 57 | Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS | Breakfast Cereals | 667.00 mcg | 167% |
| 58 | Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds | Breakfast Cereals | 667.00 mcg | 167% |
| 59 | Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey | Breakfast Cereals | 667.00 mcg | 167% |
| 60 | Cereals ready-to-eat, POST, ALPHA-BITS | Breakfast Cereals | 667.00 mcg | 167% |
| 61 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted | Breakfast Cereals | 667.00 mcg | 167% |
| 62 | Yardlong beans, mature seeds, raw | Legumes and Legume Products | 658.00 mcg | 164% |
| 63 | Mothbeans, mature seeds, raw | Legumes and Legume Products | 649.00 mcg | 162% |
| 64 | Cowpeas, catjang, mature seeds, raw | Legumes and Legume Products | 639.00 mcg | 160% |
| 65 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | Legumes and Legume Products | 633.00 mcg | 158% |
| 66 | Mung beans, mature seeds, raw | Legumes and Legume Products | 625.00 mcg | 156% |
| 67 | Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES | Breakfast Cereals | 625.00 mcg | 156% |
| 68 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds | Breakfast Cereals | 625.00 mcg | 156% |
| 69 | Beans, adzuki, mature seeds, raw | Legumes and Legume Products | 622.00 mcg | 156% |
| 70 | Formulated bar, POWER BAR, chocolate | Snacks | 615.00 mcg | 154% |
| 71 | Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS | Breakfast Cereals | 606.00 mcg | 152% |
| 72 | Cereals ready-to-eat, RALSTON CRISP RICE | Breakfast Cereals | 606.00 mcg | 152% |
| 73 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ | Breakfast Cereals | 606.00 mcg | 152% |
| 74 | Beans, cranberry (roman), mature seeds, raw | Legumes and Legume Products | 604.00 mcg | 151% |
| 75 | Chicken, liver, all classes, raw | Poultry Products | 588.00 mcg | 147% |
| 76 | Seaweed, agar, dried | Vegetables and Vegetable Products | 580.00 mcg | 145% |
| 77 | Chicken, liver, all classes, cooked, simmered | Poultry Products | 578.00 mcg | 144% |
| 78 | Beverages, nutritional shake mix, high protein, powder | Beverages | 571.00 mcg | 143% |
| 79 | Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S | Breakfast Cereals | 563.00 mcg | 141% |
| 80 | Chicken, liver, all classes, cooked, pan-fried | Poultry Products | 560.00 mcg | 140% |
| 81 | Chickpeas (garbanzo beans, bengal gram), mature seeds, raw | Legumes and Legume Products | 557.00 mcg | 139% |
| 82 | Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS | Breakfast Cereals | 533.00 mcg | 133% |
| 83 | Spearmint, dried | Spices and Herbs | 530.00 mcg | 132% |
| 84 | Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 525.00 mcg | 131% |
| 85 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush | Snacks | 500.00 mcg | 125% |
| 86 | Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted | Dairy and Egg Products | 500.00 mcg | 125% |
| 87 | Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES | Breakfast Cereals | 496.00 mcg | 124% |
| 88 | Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 482.00 mcg | 120% |
| 89 | Lentils, raw | Legumes and Legume Products | 479.00 mcg | 120% |
| 90 | Beans, pink, mature seeds, raw | Legumes and Legume Products | 463.00 mcg | 116% |
| 91 | Pigeon peas (red gram), mature seeds, raw | Legumes and Legume Products | 456.00 mcg | 114% |
| 92 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 444.00 mcg | 111% |
| 93 | Beans, black, mature seeds, raw | Legumes and Legume Products | 444.00 mcg | 111% |
| 94 | Chickpea flour (besan) | Legumes and Legume Products | 437.00 mcg | 109% |
| 95 | Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut | Snacks | 430.00 mcg | 108% |
| 96 | Broadbeans (fava beans), mature seeds, raw | Legumes and Legume Products | 423.00 mcg | 106% |
| 97 | Chicken, capons, giblets, cooked, simmered | Poultry Products | 414.00 mcg | 103% |
| 98 | Lima beans, thin seeded (baby), mature seeds, raw | Legumes and Legume Products | 400.00 mcg | 100% |
| 99 | Lamb, variety meats and by-products, liver, cooked, pan-fried | Lamb, Veal, and Game Products | 400.00 mcg | 100% |
| 100 | Beans, french, mature seeds, raw | Legumes and Legume Products | 399.00 mcg | 100% |
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