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 1051–1100 of 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1051 | Fast foods, sandwiches and burgers, ham and cheese sandwich | Fast Foods | 52.00 mcg | 13% |
| 1052 | Biscuit, plain/buttermilk, dry mix, prepared | Baked Products | 52.00 mcg | 13% |
| 1053 | Fast foods, egg, cheese and sausage griddlecake sandwich | Fast Foods | 52.00 mcg | 13% |
| 1054 | Dip, spinach, sour cream base | Soups, Sauces and Gravies | 52.00 mcg | 13% |
| 1055 | Fast food, quesadilla, chicken | Fast Foods | 52.00 mcg | 13% |
| 1056 | Quesadilla with cheese | Mixed Dishes | 52.00 mcg | 13% |
| 1057 | Coffee substitute, cereal grain beverage, powder | Beverages | 52.00 mcg | 13% |
| 1058 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 52.00 mcg | 13% |
| 1059 | Asparagus, raw | Vegetables and Vegetable Products | 52.00 mcg | 13% |
| 1060 | French toast, frozen, ready to heat | Baked Products | 52.00 mcg | 13% |
| 1061 | Cracker, rye, wafers, seasoned | Baked Products | 52.00 mcg | 13% |
| 1062 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned with pork | Legumes and Legume Products | 51.00 mcg | 13% |
| 1063 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid | Legumes and Legume Products | 51.00 mcg | 13% |
| 1064 | Crustaceans, crab, blue, canned, drained | Finfish and Shellfish Products | 51.00 mcg | 13% |
| 1065 | Crustaceans, crab, blue, boiled or steamed | Finfish and Shellfish Products | 51.00 mcg | 13% |
| 1066 | Crustaceans, crab, alaska king, boiled or steamed | Finfish and Shellfish Products | 51.00 mcg | 13% |
| 1067 | Nuts, pistachio nuts, raw | Nuts and Seeds | 51.00 mcg | 13% |
| 1068 | Nuts, pistachio nuts, dry roasted, salted | Nuts and Seeds | 51.00 mcg | 13% |
| 1069 | Candies, sesame crunch (crisp) | Sweets | 51.00 mcg | 13% |
| 1070 | Nuts, pistachio nuts, dry roasted | Nuts and Seeds | 51.00 mcg | 13% |
| 1071 | Candies, milk chocolate coated peanuts | Sweets | 51.00 mcg | 13% |
| 1072 | Pepper, hot chili, red, sun-dried | Vegetables and Vegetable Products | 51.00 mcg | 13% |
| 1073 | Soup, vegetable beef, dehydrated | Soups, Sauces and Gravies | 51.00 mcg | 13% |
| 1074 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained | Vegetables and Vegetable Products | 51.00 mcg | 13% |
| 1075 | Cereal, ready to eat, Muffets, Quaker | Breakfast cereals | 51.00 mcg | 13% |
| 1076 | Cake mix, gingerbread, dry, unprepared | Baked Products | 51.00 mcg | 13% |
| 1077 | Cookie, chocolate chip, dry mix, unprepared | Baked Products | 51.00 mcg | 13% |
| 1078 | Muffin, plain, homemade, made with 2% milk | Baked Products | 51.00 mcg | 13% |
| 1079 | Fast foods, breakfast, english muffin with cheese and sausage | Fast Foods | 51.00 mcg | 13% |
| 1080 | Fast foods, sandwiches and burgers, submarine sandwich on white bread, with tuna salad, lettuce and tomatoes | Fast Foods | 51.00 mcg | 13% |
| 1081 | Sauce, fish, ready-to-serve | Soups, Sauces and Gravies | 51.00 mcg | 13% |
| 1082 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 51.00 mcg | 13% |
| 1083 | Artichoke, canned | Vegetables and Vegetable Products | 51.00 mcg | 13% |
| 1084 | Sandwich, ham, homemade | Mixed Dishes | 51.00 mcg | 13% |
| 1085 | Yogourt parfait, with fruit and granola, reduced fat yogourt | Dairy and Egg Products | 51.00 mcg | 13% |
| 1086 | Fast foods, breakfast, croissant with egg, cheese and sausage | Fast Foods | 50.00 mcg | 12% |
| 1087 | Fast foods, mexican, chimichanga with beef and cheese | Fast Foods | 50.00 mcg | 12% |
| 1088 | Fast foods, mexican, chimichanga with beef, cheese and red chili peppers | Fast Foods | 50.00 mcg | 12% |
| 1089 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, plain | Fast Foods | 50.00 mcg | 12% |
| 1090 | Grains, quinoa, flour | Cereals, Grains and Pasta | 50.00 mcg | 12% |
| 1091 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments, vegetables and mayonnaise | Fast Foods | 50.00 mcg | 12% |
| 1092 | Chrysanthemum, garland, boiled, drained, with salt | Vegetables and Vegetable Products | 50.00 mcg | 12% |
| 1093 | Muffin, wheat bran, dry mix, prepared | Baked Products | 50.00 mcg | 12% |
| 1094 | Rice, Spanish rice | Mixed Dishes | 50.00 mcg | 12% |
| 1095 | Milk, dry, skim, powder, instant | Dairy and Egg Products | 50.00 mcg | 12% |
| 1096 | Beans, lima, dry, large, canned, solids and liquid | Legumes and Legume Products | 50.00 mcg | 12% |
| 1097 | Milk, dry, skim, powder, regular | Dairy and Egg Products | 50.00 mcg | 12% |
| 1098 | Lamb, Canadian, shoulder, whole, lean, raw | Lamb, Veal and Game | 50.00 mcg | 12% |
| 1099 | Lamb, Canadian, shoulder, whole, lean, cooked | Lamb, Veal and Game | 50.00 mcg | 12% |
| 1100 | Fish, caviar, black and red, granular | Finfish and Shellfish Products | 50.00 mcg | 12% |
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