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 1001–1050 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Bread, oat bran, toasted | Baked Products | 69.00 mcg | 17% |
| 1002 | Babyfood, dinner, broccoli and chicken, junior | Baby Foods | 69.00 mcg | 17% |
| 1003 | Gravy, brown instant, dry | Soups, Sauces, and Gravies | 69.00 mcg | 17% |
| 1004 | Egg, whole, raw, frozen, salted, pasteurized | Dairy and Egg Products | 69.00 mcg | 17% |
| 1005 | Nuts, cashew nuts, dry roasted, without salt added | Nut and Seed Products | 69.00 mcg | 17% |
| 1006 | Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 69.00 mcg | 17% |
| 1007 | Nuts, cashew nuts, dry roasted, with salt added | Nut and Seed Products | 69.00 mcg | 17% |
| 1008 | Peppers, ancho, dried | Vegetables and Vegetable Products | 69.00 mcg | 17% |
| 1009 | Waffles, plain, frozen, ready-to-heat | Baked Products | 68.00 mcg | 17% |
| 1010 | Pie crust, standard-type, frozen, ready-to-bake, enriched, baked | Baked Products | 68.00 mcg | 17% |
| 1011 | Cake, yellow, enriched, dry mix | Baked Products | 68.00 mcg | 17% |
| 1012 | Doughnuts, yeast-leavened, with jelly filling | Baked Products | 68.00 mcg | 17% |
| 1013 | Danish pastry, cinnamon, enriched | Baked Products | 68.00 mcg | 17% |
| 1014 | Basil, fresh | Spices and Herbs | 68.00 mcg | 17% |
| 1015 | Cookies, chocolate sandwich, with creme filling, reduced fat | Baked Products | 68.00 mcg | 17% |
| 1016 | SUBWAY, oven roasted chicken sub on white bread with lettuce and tomato | Fast Foods | 68.00 mcg | 17% |
| 1017 | Fast foods, submarine sandwich, oven roasted chicken on white bread with lettuce and tomato | Fast Foods | 68.00 mcg | 17% |
| 1018 | Nuts, chestnuts, chinese, raw | Nut and Seed Products | 68.00 mcg | 17% |
| 1019 | Nuts, cashew butter, plain, without salt added | Nut and Seed Products | 68.00 mcg | 17% |
| 1020 | Cardoon, raw | Vegetables and Vegetable Products | 68.00 mcg | 17% |
| 1021 | Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine) | Meals, Entrees, and Side Dishes | 68.00 mcg | 17% |
| 1022 | Taquitos, frozen, beef and cheese, oven-heated | Meals, Entrees, and Side Dishes | 68.00 mcg | 17% |
| 1023 | Taquitos, frozen, chicken and cheese, oven-heated | Meals, Entrees, and Side Dishes | 68.00 mcg | 17% |
| 1024 | Artichokes, (globe or french), raw | Vegetables and Vegetable Products | 68.00 mcg | 17% |
| 1025 | Mango, dried, sweetened | Fruits and Fruit Juices | 68.00 mcg | 17% |
| 1026 | Rice mix, white and wild, flavored, unprepared | Meals, Entrees, and Side Dishes | 68.00 mcg | 17% |
| 1027 | Tomatoes, sun-dried | Vegetables and Vegetable Products | 68.00 mcg | 17% |
| 1028 | Waffle, buttermilk, frozen, ready-to-heat, toasted | Baked Products | 68.00 mcg | 17% |
| 1029 | Pie crust, standard-type, prepared from recipe, baked | Baked Products | 67.00 mcg | 17% |
| 1030 | Cake, pudding-type, carrot, dry mix | Baked Products | 67.00 mcg | 17% |
| 1031 | Cookies, peanut butter, commercially prepared, soft-type | Baked Products | 67.00 mcg | 17% |
| 1032 | Bread, whole-wheat, prepared from recipe, toasted | Baked Products | 67.00 mcg | 17% |
| 1033 | Soup, beef stroganoff, canned, chunky style, ready-to-serve | Soups, Sauces, and Gravies | 67.00 mcg | 17% |
| 1034 | SUBWAY, roast beef sub on white bread with lettuce and tomato | Fast Foods | 67.00 mcg | 17% |
| 1035 | Parsnips, raw | Vegetables and Vegetable Products | 67.00 mcg | 17% |
| 1036 | Fast foods, submarine sandwich, roast beef on white bread with lettuce and tomato | Fast Foods | 67.00 mcg | 17% |
| 1037 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 67.00 mcg | 17% |
| 1038 | Snacks, potato chips, made from dried potatoes, fat-free, made with olestra | Snacks | 67.00 mcg | 17% |
| 1039 | Lentils, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 67.00 mcg | 17% |
| 1040 | Lentils, sprouted, cooked, stir-fried, without salt | Vegetables and Vegetable Products | 67.00 mcg | 17% |
| 1041 | Waffle, plain, frozen, ready-to-heat, microwave | Baked Products | 67.00 mcg | 17% |
| 1042 | Cookies, fortune | Baked Products | 66.00 mcg | 16% |
| 1043 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 66.00 mcg | 16% |
| 1044 | Soup, black bean, canned, condensed | Soups, Sauces, and Gravies | 66.00 mcg | 16% |
| 1045 | SUBWAY, turkey breast sub on white bread with lettuce and tomato | Fast Foods | 66.00 mcg | 16% |
| 1046 | Fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato | Fast Foods | 66.00 mcg | 16% |
| 1047 | Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato | Fast Foods | 66.00 mcg | 16% |
| 1048 | Nuts, butternuts, dried | Nut and Seed Products | 66.00 mcg | 16% |
| 1049 | Seeds, breadnut tree seeds, raw | Nut and Seed Products | 66.00 mcg | 16% |
| 1050 | Winged beans, immature seeds, raw | Vegetables and Vegetable Products | 66.00 mcg | 16% |
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