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 1051–1100 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1051 | Pie crust, standard-type, dry mix, unprepared | Baked Products | 104.00 mcg | 26% | CNF |
| 1052 | Cake, yellow (plus streusel), pudding-type, dry mix, unprepared | Baked Products | 104.00 mcg | 26% | CNF |
| 1053 | Bread, Italian | Baked Products | 104.00 mcg | 26% | CNF |
| 1054 | Broadbeans (fava beans), dry, boiled | Legumes and Legume Products | 104.00 mcg | 26% | CNF |
| 1055 | Broadbeans (fava beans), dry, boiled, with salt | Legumes and Legume Products | 104.00 mcg | 26% | CNF |
| 1056 | Seeds, lotus seeds, dried | Nuts and Seeds | 104.00 mcg | 26% | CNF |
| 1057 | Jute, potherb, boiled, drained | Vegetables and Vegetable Products | 104.00 mcg | 26% | CNF |
| 1058 | Beets, raw | Vegetables and Vegetable Products | 103.00 mcg | 26% | USDA_FF |
| 1059 | Beverages, tea, instant, decaffeinated, unsweetened | Beverages | 103.00 mcg | 26% | USDA_SR |
| 1060 | Crackers, cheese, whole grain | Baked Products | 103.00 mcg | 26% | USDA_SR |
| 1061 | Fast Food, Pizza Chain, 14" pizza, pepperoni topping, thick crust | Fast Foods | 103.00 mcg | 26% | USDA_SR |
| 1062 | Beverages, tea, instant, unsweetened, powder | Beverages | 103.00 mcg | 26% | USDA_SR |
| 1063 | Bread, rye, toasted | Baked Products | 103.00 mcg | 26% | USDA_SR |
| 1064 | PIZZA HUT 14" Pepperoni Pizza, Pan Crust | Fast Foods | 103.00 mcg | 26% | USDA_SR |
| 1065 | Crackers, multigrain | Baked Products | 103.00 mcg | 26% | USDA_SR |
| 1066 | Sandwich spread, meatless | Legumes and Legume Products | 103.00 mcg | 26% | USDA_SR |
| 1067 | Cookies, animal crackers (includes arrowroot, tea biscuits) | Baked Products | 103.00 mcg | 26% | USDA_SR |
| 1068 | Cracker, cheese, whole-grain | Baked Products | 103.00 mcg | 26% | CNF |
| 1069 | Cracker, multigrain | Baked Products | 103.00 mcg | 26% | CNF |
| 1070 | Fast foods, pizza, cheese and pepperoni, thick crust | Fast Foods | 103.00 mcg | 26% | CNF |
| 1071 | Vegetarian stew, meatless | Legumes and Legume Products | 103.00 mcg | 26% | CNF |
| 1072 | Meatless, sandwich spread | Legumes and Legume Products | 103.00 mcg | 26% | CNF |
| 1073 | Tea, instant, unsweetened, powder, decaffeinated | Beverages | 103.00 mcg | 26% | CNF |
| 1074 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 103.00 mcg | 26% | CNF |
| 1075 | Cookie, animal crackers (arrowroot, social tea) | Baked Products | 103.00 mcg | 26% | CNF |
| 1076 | Bread, white, commercial, toasted | Baked Products | 103.00 mcg | 26% | CNF |
| 1077 | Tea, instant, unsweetened, powder | Beverages | 103.00 mcg | 26% | CNF |
| 1078 | Cereal, ready to eat, Cheerios: honey nut, General Mills | Breakfast cereals | 103.00 mcg | 26% | CNF |
| 1079 | Beans, great northern, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 102.00 mcg | 26% | USDA_SR |
| 1080 | Bread, Italian | Baked Products | 102.00 mcg | 26% | USDA_SR |
| 1081 | Beans, great northern, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 102.00 mcg | 26% | USDA_SR |
| 1082 | Bagels, cinnamon-raisin, toasted | Baked Products | 102.00 mcg | 26% | USDA_SR |
| 1083 | Bread, naan, plain, commercially prepared, refrigerated | Baked Products | 102.00 mcg | 26% | USDA_SR |
| 1084 | Vegetarian fillets | Legumes and Legume Products | 102.00 mcg | 26% | USDA_SR |
| 1085 | Sesbania flower, raw | Vegetables and Vegetable Products | 102.00 mcg | 26% | USDA_SR |
| 1086 | Vegetarian fillets, meatless | Legumes and Legume Products | 102.00 mcg | 26% | CNF |
| 1087 | Meatless, fish sticks | Legumes and Legume Products | 102.00 mcg | 26% | CNF |
| 1088 | Bagel, cinnamon-raisin, toasted | Baked Products | 102.00 mcg | 26% | CNF |
| 1089 | Beans, great northern, boiled, salted | Legumes and Legume Products | 102.00 mcg | 26% | CNF |
| 1090 | Beans, great northern, boiled | Legumes and Legume Products | 102.00 mcg | 26% | CNF |
| 1091 | Sesbania flowers, raw | Vegetables and Vegetable Products | 102.00 mcg | 26% | CNF |
| 1092 | Cereal, ready to eat, Corn Flakes, Kellogg's | Breakfast cereals | 102.00 mcg | 26% | CNF |
| 1093 | Rolls, dinner, plain, commercially prepared (includes brown-and-serve) | Baked Products | 101.00 mcg | 25% | USDA_SR |
| 1094 | Pizza, meat topping, thick crust, frozen, cooked | Fast Foods | 101.00 mcg | 25% | USDA_SR |
| 1095 | Brussels sprouts, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 101.00 mcg | 25% | USDA_SR |
| 1096 | Brussels sprouts, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 101.00 mcg | 25% | USDA_SR |
| 1097 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 101.00 mcg | 25% | USDA_SR |
| 1098 | Brussels sprouts, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 101.00 mcg | 25% | CNF |
| 1099 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 101.00 mcg | 25% | CNF |
| 1100 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 101.00 mcg | 25% | CNF |
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