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 1101–1150 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1101 | Fast foods, taco with beef, cheese and lettuce, soft | Fast Foods | 63.00 mcg | 16% |
| 1102 | Peas, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 63.00 mcg | 16% |
| 1103 | Broccoli, raw | Vegetables and Vegetable Products | 63.00 mcg | 16% |
| 1104 | Fast foods, submarine sandwich, steak and cheese on white bread with cheese, lettuce and tomato | Fast Foods | 63.00 mcg | 16% |
| 1105 | SUBWAY, steak & cheese sub on white bread with American cheese, lettuce and tomato | Fast Foods | 63.00 mcg | 16% |
| 1106 | Peas, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 63.00 mcg | 16% |
| 1107 | Turnover, cheese-filled, tomato-based sauce, frozen, unprepared | Meals, Entrees, and Side Dishes | 63.00 mcg | 16% |
| 1108 | Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS | Vegetables and Vegetable Products | 63.00 mcg | 16% |
| 1109 | Rice bran, crude | Cereal Grains and Pasta | 63.00 mcg | 16% |
| 1110 | Waffles, buttermilk, frozen, ready-to-heat | Baked Products | 63.00 mcg | 16% |
| 1111 | Archway Home Style Cookies, Strawberry Filled | Baked Products | 62.00 mcg | 16% |
| 1112 | Muffins, corn, commercially prepared | Baked Products | 62.00 mcg | 16% |
| 1113 | Cereals, CREAM OF WHEAT, instant, prepared with water, without salt | Breakfast Cereals | 62.00 mcg | 16% |
| 1114 | Beans, navy, mature seeds, canned | Legumes and Legume Products | 62.00 mcg | 16% |
| 1115 | Archway Home Style Cookies, Raspberry Filled | Baked Products | 62.00 mcg | 16% |
| 1116 | Cookies, chocolate sandwich, with creme filling, special dietary | Baked Products | 62.00 mcg | 16% |
| 1117 | Cookies, chocolate chip, commercially prepared, regular, lower fat | Baked Products | 62.00 mcg | 16% |
| 1118 | Bread, oatmeal | Baked Products | 62.00 mcg | 16% |
| 1119 | Cheese, camembert | Dairy and Egg Products | 62.00 mcg | 16% |
| 1120 | Fast Food, Pizza Chain, 14" pizza, meat and vegetable topping, regular crust | Fast Foods | 62.00 mcg | 16% |
| 1121 | Nuts, chestnuts, european, raw, unpeeled | Nut and Seed Products | 62.00 mcg | 16% |
| 1122 | Fast foods, cheeseburger; single, large patty; plain | Fast Foods | 62.00 mcg | 16% |
| 1123 | Coriander (cilantro) leaves, raw | Vegetables and Vegetable Products | 62.00 mcg | 16% |
| 1124 | Hyacinth-beans, immature seeds, raw | Vegetables and Vegetable Products | 62.00 mcg | 16% |
| 1125 | Yardlong bean, raw | Vegetables and Vegetable Products | 62.00 mcg | 16% |
| 1126 | Kale, raw | Vegetables and Vegetable Products | 62.00 mcg | 16% |
| 1127 | Snacks, potato chips, sour-cream-and-onion-flavor | Snacks | 62.00 mcg | 16% |
| 1128 | Beans, black, mature seeds, canned, low sodium | Legumes and Legume Products | 61.00 mcg | 15% |
| 1129 | Beans, black turtle, mature seeds, canned | Legumes and Legume Products | 61.00 mcg | 15% |
| 1130 | Beverages, tea, instant, lemon, unsweetened | Beverages | 61.00 mcg | 15% |
| 1131 | Cookies, peanut butter sandwich, regular | Baked Products | 61.00 mcg | 15% |
| 1132 | Archway Home Style Cookies, Iced Molasses | Baked Products | 61.00 mcg | 15% |
| 1133 | Cookies, chocolate sandwich, with creme filling, regular | Baked Products | 61.00 mcg | 15% |
| 1134 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, enriched | Baked Products | 61.00 mcg | 15% |
| 1135 | Bread, cracked-wheat | Baked Products | 61.00 mcg | 15% |
| 1136 | Biscuits, plain or buttermilk, prepared from recipe | Baked Products | 61.00 mcg | 15% |
| 1137 | Fast foods, griddle cake sandwich, egg, cheese, and bacon | Fast Foods | 61.00 mcg | 15% |
| 1138 | Bread, chapati or roti, plain, commercially prepared | Baked Products | 61.00 mcg | 15% |
| 1139 | Potato soup, instant, dry mix | Soups, Sauces, and Gravies | 61.00 mcg | 15% |
| 1140 | Babyfood, vegetables, spinach, creamed, strained | Baby Foods | 61.00 mcg | 15% |
| 1141 | Brussels sprouts, raw | Vegetables and Vegetable Products | 61.00 mcg | 15% |
| 1142 | Mung beans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 61.00 mcg | 15% |
| 1143 | Kanpyo, (dried gourd strips) | Vegetables and Vegetable Products | 61.00 mcg | 15% |
| 1144 | Archway Home Style Cookies, Chocolate Chip Ice Box | Baked Products | 60.00 mcg | 15% |
| 1145 | Rolls, dinner, wheat | Baked Products | 60.00 mcg | 15% |
| 1146 | Cookies, vanilla wafers, lower fat | Baked Products | 60.00 mcg | 15% |
| 1147 | Cookies, ladyfingers, with lemon juice and rind | Baked Products | 60.00 mcg | 15% |
| 1148 | Corn dogs, frozen, prepared | Meals, Entrees, and Side Dishes | 60.00 mcg | 15% |
| 1149 | Pate, truffle flavor | Sausages and Luncheon Meats | 60.00 mcg | 15% |
| 1150 | Pate, liver, not specified, canned | Sausages and Luncheon Meats | 60.00 mcg | 15% |
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