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 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1051 | Cabbage, chinese (pak-choi), raw | Vegetables and Vegetable Products | 66.00 mcg | 16% |
| 1052 | SUBWAY, cold cut sub on white bread with lettuce and tomato | Fast Foods | 66.00 mcg | 16% |
| 1053 | Cream puff, eclair, custard or cream filled, iced | Baked Products | 66.00 mcg | 16% |
| 1054 | Peas, split, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 65.00 mcg | 16% |
| 1055 | Beans, white, mature seeds, canned | Legumes and Legume Products | 65.00 mcg | 16% |
| 1056 | Doughnuts, cake-type, plain, chocolate-coated or frosted | Baked Products | 65.00 mcg | 16% |
| 1057 | McDONALD'S, Hotcakes (with 2 pats margarine & syrup) | Fast Foods | 65.00 mcg | 16% |
| 1058 | PAPA JOHN'S 14" The Works Pizza, Original Crust | Fast Foods | 65.00 mcg | 16% |
| 1059 | Muffins, blueberry, toaster-type | Baked Products | 65.00 mcg | 16% |
| 1060 | Bread, whole-wheat, prepared from recipe | Baked Products | 65.00 mcg | 16% |
| 1061 | Peas, split, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 65.00 mcg | 16% |
| 1062 | Cheese, brie | Dairy and Egg Products | 65.00 mcg | 16% |
| 1063 | Babyfood, fortified cereal bar, fruit filling | Baby Foods | 65.00 mcg | 16% |
| 1064 | Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds | Snacks | 65.00 mcg | 16% |
| 1065 | Peas, green, raw | Vegetables and Vegetable Products | 65.00 mcg | 16% |
| 1066 | Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato | Fast Foods | 65.00 mcg | 16% |
| 1067 | SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato | Fast Foods | 65.00 mcg | 16% |
| 1068 | Kale, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 65.00 mcg | 16% |
| 1069 | Kale, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 65.00 mcg | 16% |
| 1070 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 65.00 mcg | 16% |
| 1071 | Kale, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 65.00 mcg | 16% |
| 1072 | Macaroni, vegetable, enriched, cooked | Cereal Grains and Pasta | 65.00 mcg | 16% |
| 1073 | Candies, halavah, plain | Sweets | 65.00 mcg | 16% |
| 1074 | Pie Crust, Cookie-type, Graham Cracker, Ready Crust | Baked Products | 65.00 mcg | 16% |
| 1075 | Fast foods, hamburger; single, large patty; with condiments, vegetables and mayonnaise | Fast Foods | 64.00 mcg | 16% |
| 1076 | Fast foods, biscuit, with crispy chicken fillet | Fast Foods | 64.00 mcg | 16% |
| 1077 | Muffins, English, wheat | Baked Products | 64.00 mcg | 16% |
| 1078 | Crackers, wheat, sandwich, with cheese filling | Baked Products | 64.00 mcg | 16% |
| 1079 | Spices, onion powder | Spices and Herbs | 64.00 mcg | 16% |
| 1080 | McDONALD'S, Southern Style Chicken Biscuit | Fast Foods | 64.00 mcg | 16% |
| 1081 | McDONALD'S, Hamburger | Fast Foods | 64.00 mcg | 16% |
| 1082 | Cauliflower, frozen, unprepared | Vegetables and Vegetable Products | 64.00 mcg | 16% |
| 1083 | BURGER KING, Hamburger | Fast Foods | 64.00 mcg | 16% |
| 1084 | Onions, spring or scallions (includes tops and bulb), raw | Vegetables and Vegetable Products | 64.00 mcg | 16% |
| 1085 | Dumpling, potato- or cheese-filled, frozen | Meals, Entrees, and Side Dishes | 64.00 mcg | 16% |
| 1086 | Noodles, egg, spinach, enriched, cooked | Cereal Grains and Pasta | 64.00 mcg | 16% |
| 1087 | Pasta, fresh-refrigerated, spinach, cooked | Cereal Grains and Pasta | 64.00 mcg | 16% |
| 1088 | Pasta, fresh-refrigerated, plain, cooked | Cereal Grains and Pasta | 64.00 mcg | 16% |
| 1089 | Leeks, (bulb and lower leaf-portion), raw | Vegetables and Vegetable Products | 64.00 mcg | 16% |
| 1090 | Snacks, potato chips, barbecue-flavor | Snacks | 64.00 mcg | 16% |
| 1091 | Waffle, buttermilk, frozen, ready-to-heat, microwaved | Baked Products | 64.00 mcg | 16% |
| 1092 | Cookies, sugar, refrigerated dough | Baked Products | 63.00 mcg | 16% |
| 1093 | Cookies, shortbread, commercially prepared, pecan | Baked Products | 63.00 mcg | 16% |
| 1094 | Archway Home Style Cookies, Dutch Cocoa | Baked Products | 63.00 mcg | 16% |
| 1095 | Biscuits, plain or buttermilk, refrigerated dough, higher fat, baked | Baked Products | 63.00 mcg | 16% |
| 1096 | Egg rolls, chicken, refrigerated, heated | Meals, Entrees, and Side Dishes | 63.00 mcg | 16% |
| 1097 | McDONALD'S, Sausage Burrito | Fast Foods | 63.00 mcg | 16% |
| 1098 | Cookie, with peanut butter filling, chocolate-coated | Baked Products | 63.00 mcg | 16% |
| 1099 | Boysenberries, frozen, unsweetened | Fruits and Fruit Juices | 63.00 mcg | 16% |
| 1100 | Fast foods, breakfast burrito, with egg, cheese, and sausage | Fast Foods | 63.00 mcg | 16% |
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