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 1001–1050 of 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Spices, curry powder | Spices and Herbs | 56.00 mcg | 14% |
| 1002 | Nuts, mixed nuts, oil roasted without peanuts, salted | Nuts and Seeds | 56.00 mcg | 14% |
| 1003 | Nuts, mixed nuts, oil roasted without peanuts | Nuts and Seeds | 56.00 mcg | 14% |
| 1004 | Broccoli, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 56.00 mcg | 14% |
| 1005 | Pancake, plain (includes buttermilk), dry mix, incomplete, unprepared | Baked Products | 56.00 mcg | 14% |
| 1006 | Nuts, cashew butter, plain, salted | Nuts and Seeds | 55.00 mcg | 14% |
| 1007 | Nuts, almonds, dry roasted, unblanched, salted | Nuts and Seeds | 55.00 mcg | 14% |
| 1008 | Candies, Reese's Pieces | Sweets | 55.00 mcg | 14% |
| 1009 | Candies, M&M's peanut chocolate candies | Sweets | 55.00 mcg | 14% |
| 1010 | Nuts, almonds, dry roasted, unblanched | Nuts and Seeds | 55.00 mcg | 14% |
| 1011 | Cookie, peanut butter, homemade, with margarine | Baked Products | 55.00 mcg | 14% |
| 1012 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 55.00 mcg | 14% |
| 1013 | Fast foods, sandwiches and burgers, chicken fillet sandwich, plain | Fast Foods | 55.00 mcg | 14% |
| 1014 | Carrot, dehydrated | Vegetables and Vegetable Products | 55.00 mcg | 14% |
| 1015 | Bread, cornbread (also corn muffin mix), dry mix, prepared | Baked Products | 55.00 mcg | 14% |
| 1016 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting), baked | Baked Products | 55.00 mcg | 14% |
| 1017 | Grains, buckwheat flour, whole-groat | Cereals, Grains and Pasta | 54.00 mcg | 14% |
| 1018 | Fast foods, breakfast, french toast with butter | Fast Foods | 54.00 mcg | 14% |
| 1019 | Pepper, chili, green, canned | Vegetables and Vegetable Products | 54.00 mcg | 14% |
| 1020 | Cereal, hot, Red River, dry Robin Hood | Breakfast cereals | 54.00 mcg | 14% |
| 1021 | Pancake, plain (includes buttermilk), frozen, ready-to-heat, microwave | Baked Products | 54.00 mcg | 14% |
| 1022 | Fast foods, breakfast, bagel, with egg, sausage patty, cheese, and condiments | Fast Foods | 54.00 mcg | 14% |
| 1023 | Spaghetti with cream sauce | Mixed Dishes | 54.00 mcg | 14% |
| 1024 | Egg, chicken, whole, cooked, boiled in shell, hard-cooked | Dairy and Egg Products | 54.00 mcg | 14% |
| 1025 | Egg, chicken, whole, cooked, poached | Dairy and Egg Products | 54.00 mcg | 14% |
| 1026 | Soybeans, dry, boiled | Legumes and Legume Products | 54.00 mcg | 14% |
| 1027 | Soybeans, dry, boiled, salted | Legumes and Legume Products | 54.00 mcg | 14% |
| 1028 | Crustaceans, crab, blue, crab cakes, homemade | Finfish and Shellfish Products | 54.00 mcg | 14% |
| 1029 | Nuts, ginkgo nuts, raw | Nuts and Seeds | 54.00 mcg | 14% |
| 1030 | Snacks, pretzels, hard, whole-wheat, including both salted and unsalted | Snacks | 54.00 mcg | 14% |
| 1031 | Cake mix, chocolate, pudding-type, dry, unprepared | Baked Products | 54.00 mcg | 14% |
| 1032 | Cereal, ready to eat, Puffed Wheat, Quaker | Breakfast cereals | 54.00 mcg | 14% |
| 1033 | Nuts, almond butter, plain, salted | Nuts and Seeds | 53.00 mcg | 13% |
| 1034 | Nuts, almond butter, plain | Nuts and Seeds | 53.00 mcg | 13% |
| 1035 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 53.00 mcg | 13% |
| 1036 | Peas, green, frozen, unprepared | Vegetables and Vegetable Products | 53.00 mcg | 13% |
| 1037 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 53.00 mcg | 13% |
| 1038 | Cabbage, Chinese (pe-tsai), boiled, drained | Vegetables and Vegetable Products | 53.00 mcg | 13% |
| 1039 | Bread, multigrain, commercial | Baked Products | 53.00 mcg | 13% |
| 1040 | Pancake, buckwheat, dry mix, incomplete, unprepared | Baked Products | 53.00 mcg | 13% |
| 1041 | Muffin, blueberry, dry mix, unprepared | Baked Products | 53.00 mcg | 13% |
| 1042 | Cream puff, homemade, shell only, includes eclair | Baked Products | 53.00 mcg | 13% |
| 1043 | Fast foods, sandwiches and burgers, ham, egg and cheese sandwich | Fast Foods | 53.00 mcg | 13% |
| 1044 | Pepper, Hungarian, raw | Vegetables and Vegetable Products | 53.00 mcg | 13% |
| 1045 | Cake, shortcake, biscuit-type, homemade | Baked Products | 53.00 mcg | 13% |
| 1046 | Cake, pound, homemade | Baked Products | 53.00 mcg | 13% |
| 1047 | Muffin, carrot, commercial | Baked Products | 53.00 mcg | 13% |
| 1048 | Fast foods, mexican, taco with chicken, cheese and lettuce, soft | Fast Foods | 53.00 mcg | 13% |
| 1049 | Bread, multigrain, commercial, reduced sodium | Baked Products | 53.00 mcg | 13% |
| 1050 | Grains, oat bran, dry | Cereals, Grains and Pasta | 52.00 mcg | 13% |
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