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 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1201 | Babyfood, cereal, mixed grain, with milk powder and fruit, dry | Babyfoods | 46.00 mcg | 12% |
| 1202 | Candies, peanut brittle, homemade | Sweets | 46.00 mcg | 12% |
| 1203 | Waffle, plain, homemade | Baked Products | 46.00 mcg | 12% |
| 1204 | Soup, cream, asparagus, dehydrated | Soups, Sauces and Gravies | 46.00 mcg | 12% |
| 1205 | Beans, winged (goa beans), dry, raw | Legumes and Legume Products | 45.00 mcg | 11% |
| 1206 | English muffin, whole wheat, toasted | Baked Products | 45.00 mcg | 11% |
| 1207 | Cracker, rye, wafers, plain | Baked Products | 45.00 mcg | 11% |
| 1208 | Spices, thyme, fresh | Spices and Herbs | 45.00 mcg | 11% |
| 1209 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 45.00 mcg | 11% |
| 1210 | Corn, sweet, canned, cream style | Vegetables and Vegetable Products | 45.00 mcg | 11% |
| 1211 | Soup, leek, dehydrated | Soups, Sauces and Gravies | 45.00 mcg | 11% |
| 1212 | Beans, yardlong, (asparagus bean or cowpea), boiled, drained | Vegetables and Vegetable Products | 45.00 mcg | 11% |
| 1213 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 45.00 mcg | 11% |
| 1214 | Fast foods, entree, salad, vegetable, no dressing, with pasta and seafood | Fast Foods | 45.00 mcg | 11% |
| 1215 | Fast foods, mexican, burrito with beans, cheese and beef | Fast Foods | 45.00 mcg | 11% |
| 1216 | Gravy, instant turkey, dry | Soups, Sauces and Gravies | 45.00 mcg | 11% |
| 1217 | Candies, M&M's peanut butter chocolate candies | Sweets | 45.00 mcg | 11% |
| 1218 | Fast foods, sandwiches and burgers, hamburger, large, double patty, with condiments, vegetables and mayonnaise | Fast Foods | 45.00 mcg | 11% |
| 1219 | Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments | Fast Foods | 45.00 mcg | 11% |
| 1220 | Corn, sweet, canned, cream style, unsalted | Vegetables and Vegetable Products | 45.00 mcg | 11% |
| 1221 | Yardlong beans (asparagus bean or cowpea), boiled, drained, with salt | Vegetables and Vegetable Products | 45.00 mcg | 11% |
| 1222 | Indien, samosa, vegetarian | Mixed Dishes | 45.00 mcg | 11% |
| 1223 | Stir fry with beef and broccoli | Mixed Dishes | 45.00 mcg | 11% |
| 1224 | Cereal, ready to eat, Kashi: GoLean Crunch, Kashi | Breakfast cereals | 45.00 mcg | 11% |
| 1225 | Chinese dish, beef and vegetable, restaurant prepared | Mixed Dishes | 45.00 mcg | 11% |
| 1226 | Indian, bread, chapati or roti, whole-wheat | Baked Products | 45.00 mcg | 11% |
| 1227 | Fast foods, mexican, tostada with guacamole | Fast Foods | 44.00 mcg | 11% |
| 1228 | Fast foods, sandwiches and burgers, fish sandwich with tartar sauce and cheese | Fast Foods | 44.00 mcg | 11% |
| 1229 | Fast foods, sandwiches and burgers, hamburger, large, single patty, plain | Fast Foods | 44.00 mcg | 11% |
| 1230 | Fast foods, sandwiches and burgers, steak sandwich | Fast Foods | 44.00 mcg | 11% |
| 1231 | Cookie, chocolate chip, refrigerated dough, baked | Baked Products | 44.00 mcg | 11% |
| 1232 | Cookie, peanut butter, refrigerated dough, prepared | Baked Products | 44.00 mcg | 11% |
| 1233 | Cauliflower, boiled, drained, with salt | Vegetables and Vegetable Products | 44.00 mcg | 11% |
| 1234 | Peas, green, canned, drained solids, no salt added | Vegetables and Vegetable Products | 44.00 mcg | 11% |
| 1235 | Lasagna, cheese, frozen, unprepared | Mixed Dishes | 44.00 mcg | 11% |
| 1236 | Grains, rice, white with pasta and seasonings, cooked | Cereals, Grains and Pasta | 44.00 mcg | 11% |
| 1237 | Egg, chicken, whole, cooked, scrambled or omelet | Dairy and Egg Products | 44.00 mcg | 11% |
| 1238 | Soy sauce (made with soy and wheat), shoyu, sodium reduced | Legumes and Legume Products | 44.00 mcg | 11% |
| 1239 | Crustaceans, crayfish, mixed species, wild, boiled or steamed | Finfish and Shellfish Products | 44.00 mcg | 11% |
| 1240 | Crustaceans, crab, atlantic snow crab (spider, queen), raw | Finfish and Shellfish Products | 44.00 mcg | 11% |
| 1241 | Crustaceans, crab, dungeness, raw | Finfish and Shellfish Products | 44.00 mcg | 11% |
| 1242 | Crustaceans, crab, blue, raw | Finfish and Shellfish Products | 44.00 mcg | 11% |
| 1243 | Crustaceans, crab, alaska king, raw | Finfish and Shellfish Products | 44.00 mcg | 11% |
| 1244 | Cereal, ready to eat, Oatmeal Squares, Quaker | Breakfast cereals | 44.00 mcg | 11% |
| 1245 | Sausage, Braunschweiger (liver sausage with bacon), pork | Sausages and Luncheon meats | 44.00 mcg | 11% |
| 1246 | Candies, bars, Oh Henry! | Sweets | 44.00 mcg | 11% |
| 1247 | Nuts, almonds, dried, unblanched, unroasted | Nuts and Seeds | 44.00 mcg | 11% |
| 1248 | Cauliflower, boiled, drained | Vegetables and Vegetable Products | 44.00 mcg | 11% |
| 1249 | Drumstick (horseradish-tree), pods, raw | Vegetables and Vegetable Products | 44.00 mcg | 11% |
| 1250 | Succotash, canned with cream style corn | Vegetables and Vegetable Products | 44.00 mcg | 11% |
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