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 1201–1250 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1201 | Bread, made with milk, commercial | Baked Products | 95.00 mcg | 24% | CNF |
| 1202 | Grains, rice, wild, dry | Cereals, Grains and Pasta | 95.00 mcg | 24% | CNF |
| 1203 | Roll (kaiser), hard | Baked Products | 95.00 mcg | 24% | CNF |
| 1204 | Roll, dinner, oat bran | Baked Products | 95.00 mcg | 24% | CNF |
| 1205 | English muffin, plain (also sourdough) | Baked Products | 95.00 mcg | 24% | CNF |
| 1206 | Seeds, sisymbrium sp. seeds, whole, dried | Nuts and Seeds | 95.00 mcg | 24% | CNF |
| 1207 | Radish seeds, sprouted, with seed, raw | Vegetables and Vegetable Products | 95.00 mcg | 24% | CNF |
| 1208 | Mungo beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 94.00 mcg | 24% | USDA_SR |
| 1209 | Tortillas, ready-to-bake or -fry, flour, refrigerated | Baked Products | 94.00 mcg | 24% | USDA_SR |
| 1210 | Muffins, English, plain, enriched, with ca prop (includes sourdough) | Baked Products | 94.00 mcg | 24% | USDA_SR |
| 1211 | Crackers, cheese, sandwich-type with peanut butter filling | Baked Products | 94.00 mcg | 24% | USDA_SR |
| 1212 | Rolls, hamburger or hotdog, plain | Baked Products | 94.00 mcg | 24% | USDA_SR |
| 1213 | Mungo beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 94.00 mcg | 24% | USDA_SR |
| 1214 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 94.00 mcg | 24% | USDA_SR |
| 1215 | Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 94.00 mcg | 24% | USDA_SR |
| 1216 | Pie crust, deep dish, frozen, baked, made with enriched flour | Baked Products | 94.00 mcg | 24% | USDA_SR |
| 1217 | Cracker, cheese, sandwich-type, with peanut butter filling | Baked Products | 94.00 mcg | 24% | CNF |
| 1218 | Bread, rye, toasted | Baked Products | 94.00 mcg | 24% | CNF |
| 1219 | Beans, mungo, boiled, salted | Legumes and Legume Products | 94.00 mcg | 24% | CNF |
| 1220 | Beans, mungo, boiled | Legumes and Legume Products | 94.00 mcg | 24% | CNF |
| 1221 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 94.00 mcg | 24% | CNF |
| 1222 | Broccoli, frozen, spears, unprepared | Vegetables and Vegetable Products | 94.00 mcg | 24% | CNF |
| 1223 | Bread, pumpernickel | Baked Products | 93.00 mcg | 23% | USDA_SR |
| 1224 | Bread, cornbread, dry mix, enriched (includes corn muffin mix) | Baked Products | 93.00 mcg | 23% | USDA_SR |
| 1225 | Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust | Fast Foods | 93.00 mcg | 23% | USDA_SR |
| 1226 | Falafel, home-prepared | Legumes and Legume Products | 93.00 mcg | 23% | USDA_SR |
| 1227 | Cookies, vanilla sandwich with creme filling, reduced fat | Baked Products | 93.00 mcg | 23% | USDA_SR |
| 1228 | Babyfood, cookies | Baby Foods | 93.00 mcg | 23% | USDA_SR |
| 1229 | Spices, saffron | Spices and Herbs | 93.00 mcg | 23% | USDA_SR |
| 1230 | Chayote, fruit, raw | Vegetables and Vegetable Products | 93.00 mcg | 23% | USDA_SR |
| 1231 | Fast foods, pizza, cheese, regular crust | Fast Foods | 93.00 mcg | 23% | CNF |
| 1232 | Pasta, macaroni (elbow), enriched, cooked | Cereals, Grains and Pasta | 93.00 mcg | 23% | CNF |
| 1233 | Bread, cornbread (also corn muffin mix), dry mix, unprepared | Baked Products | 93.00 mcg | 23% | CNF |
| 1234 | Falafel, homemade | Legumes and Legume Products | 93.00 mcg | 23% | CNF |
| 1235 | Malted milk, chocolate flavour, enriched powder | Beverages | 93.00 mcg | 23% | CNF |
| 1236 | Chayote, fruit, raw | Vegetables and Vegetable Products | 93.00 mcg | 23% | CNF |
| 1237 | Spices, saffron | Spices and Herbs | 93.00 mcg | 23% | CNF |
| 1238 | Doughnuts, cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 92.00 mcg | 23% | USDA_SR |
| 1239 | Crackers, standard snack-type, regular | Baked Products | 92.00 mcg | 23% | USDA_SR |
| 1240 | Tofu, dried-frozen (koyadofu), prepared with calcium sulfate | Legumes and Legume Products | 92.00 mcg | 23% | USDA_SR |
| 1241 | Peanut butter, chunk style, with salt | Legumes and Legume Products | 92.00 mcg | 23% | USDA_SR |
| 1242 | Fish, roe, mixed species, cooked, dry heat | Finfish and Shellfish Products | 92.00 mcg | 23% | USDA_SR |
| 1243 | Fast Food, Pizza Chain, 14" pizza, pepperoni topping, regular crust | Fast Foods | 92.00 mcg | 23% | USDA_SR |
| 1244 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX | Snacks | 92.00 mcg | 23% | USDA_SR |
| 1245 | Peanut butter, chunk style, without salt | Legumes and Legume Products | 92.00 mcg | 23% | USDA_SR |
| 1246 | Tofu, dried-frozen (koyadofu) | Legumes and Legume Products | 92.00 mcg | 23% | USDA_SR |
| 1247 | Fast Food, Pizza Chain, 14" pizza, pepperoni topping, thin crust | Fast Foods | 92.00 mcg | 23% | USDA_SR |
| 1248 | Peanut butter, reduced sodium | Legumes and Legume Products | 92.00 mcg | 23% | USDA_SR |
| 1249 | Candies, chocolate covered, caramel with nuts | Sweets | 92.00 mcg | 23% | USDA_SR |
| 1250 | Turnip greens, canned, no salt added | Vegetables and Vegetable Products | 92.00 mcg | 23% | USDA_SR |
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