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 1101–1150 of 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1101 | Nuts, mixed nuts, dry roasted with peanuts, salted | Nuts and Seeds | 50.00 mcg | 12% |
| 1102 | Candies, Reese's peanut butter cups | Sweets | 50.00 mcg | 12% |
| 1103 | Nuts, mixed nuts, dry roasted with peanuts | Nuts and Seeds | 50.00 mcg | 12% |
| 1104 | Chrysanthemum, garland, boiled, drained | Vegetables and Vegetable Products | 50.00 mcg | 12% |
| 1105 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 50.00 mcg | 12% |
| 1106 | Cracker, wheat, low sodium | Baked Products | 50.00 mcg | 12% |
| 1107 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting) | Baked Products | 50.00 mcg | 12% |
| 1108 | Cookie, graham cracker, chocolate-coated | Baked Products | 50.00 mcg | 12% |
| 1109 | Cookie, oatmeal (with or without raisins), dry mix, unprepared | Baked Products | 50.00 mcg | 12% |
| 1110 | Cookie, vanilla sandwich with cream filling | Baked Products | 50.00 mcg | 12% |
| 1111 | Cheese, roquefort (blue) | Dairy and Egg Products | 49.00 mcg | 12% |
| 1112 | Spices, paprika | Spices and Herbs | 49.00 mcg | 12% |
| 1113 | Nuts, almonds, dried, blanched, unroasted | Nuts and Seeds | 49.00 mcg | 12% |
| 1114 | Seeds, chia seeds, dried | Nuts and Seeds | 49.00 mcg | 12% |
| 1115 | Seeds, breadfruit seeds, boiled | Nuts and Seeds | 49.00 mcg | 12% |
| 1116 | Corn, sweet, canned, vacuum pack, niblets | Vegetables and Vegetable Products | 49.00 mcg | 12% |
| 1117 | Sweet potato leaves, steamed | Vegetables and Vegetable Products | 49.00 mcg | 12% |
| 1118 | Pie crust, cookie-type, vanilla wafer, homemade, chilled | Baked Products | 49.00 mcg | 12% |
| 1119 | Bread, multigrain, toasted | Baked Products | 49.00 mcg | 12% |
| 1120 | Cereal, hot, oats, one minute, dry, Quaker | Breakfast cereals | 49.00 mcg | 12% |
| 1121 | Cereal, hot, oats, quick, dry, Quaker | Breakfast cereals | 49.00 mcg | 12% |
| 1122 | Cereal, hot, oats, large flakes, dry, Quaker | Breakfast cereals | 49.00 mcg | 12% |
| 1123 | English muffin, whole wheat | Baked Products | 49.00 mcg | 12% |
| 1124 | Guava, common, raw | Fruits and fruit juices | 49.00 mcg | 12% |
| 1125 | Fast foods, breakfast, biscuit with sausage | Fast Foods | 49.00 mcg | 12% |
| 1126 | Fast foods, mexican, burrito with beans, cheese and chili peppers | Fast Foods | 49.00 mcg | 12% |
| 1127 | Fast foods, mexican, enchirito with cheese, beef and beans | Fast Foods | 49.00 mcg | 12% |
| 1128 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with bacon and condiments | Fast Foods | 49.00 mcg | 12% |
| 1129 | Fast foods, hot dog, plain | Fast Foods | 49.00 mcg | 12% |
| 1130 | Grains, amaranth, flour | Cereals, Grains and Pasta | 49.00 mcg | 12% |
| 1131 | Fast foods, sandwiches and burgers, hamburger, large, single patty, with condiments and vegetables | Fast Foods | 49.00 mcg | 12% |
| 1132 | Corn, sweet, canned, vacuum pack, niblets, unsalted | Vegetables and Vegetable Products | 49.00 mcg | 12% |
| 1133 | Sweet potato leaves, steamed, with salt | Vegetables and Vegetable Products | 49.00 mcg | 12% |
| 1134 | Bread, multigrain, commercial, reduced sodium, toasted | Baked Products | 49.00 mcg | 12% |
| 1135 | Fast foods, breakfast, biscuit with egg, cheese and bacon | Fast Foods | 48.00 mcg | 12% |
| 1136 | Fast foods, mexican, burrito with beef and chili peppers | Fast Foods | 48.00 mcg | 12% |
| 1137 | Fast foods, mexican, chimichanga with beef | Fast Foods | 48.00 mcg | 12% |
| 1138 | Fast foods, mexican, chimichanga with beef and red chili | Fast Foods | 48.00 mcg | 12% |
| 1139 | Lamb, Canadian, shoulder, whole, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 48.00 mcg | 12% |
| 1140 | Lamb, Canadian, shoulder, whole , lean and fat, 3mm (1/8") trim, cooked | Lamb, Veal and Game | 48.00 mcg | 12% |
| 1141 | Grains, corn flour, degermed, unenriched, yellow | Cereals, Grains and Pasta | 48.00 mcg | 12% |
| 1142 | Toaster pastry, fruit, toasted (apple, blueberry, cherry, strawberry) | Baked Products | 48.00 mcg | 12% |
| 1143 | Fast foods, breakfast, bagel, with breakfast steak, egg, cheese, and condiments | Fast Foods | 48.00 mcg | 12% |
| 1144 | Muffin, blueberry, commercial, reduced fat | Baked Products | 48.00 mcg | 12% |
| 1145 | Pancake, plain (includes buttermilk), dry mix, complete, prepared with water | Baked Products | 48.00 mcg | 12% |
| 1146 | Taro leaves, steamed, with salt | Vegetables and Vegetable Products | 48.00 mcg | 12% |
| 1147 | Fajita with chicken and vegetables | Mixed Dishes | 48.00 mcg | 12% |
| 1148 | Chickpeas (garbanzo beans, bengal gram), canned, drained solids | Legumes and Legume Products | 48.00 mcg | 12% |
| 1149 | Turnover, fruit (apple, berry, cherry, peach) | Baked Products | 48.00 mcg | 12% |
| 1150 | Beans, baked, homemade | Legumes and Legume Products | 48.00 mcg | 12% |
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