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 1301–1350 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1301 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, dry, Quaker | Breakfast cereals | 89.00 mcg | 22% | CNF |
| 1302 | Cracker, cheese, reduced sodium | Baked Products | 89.00 mcg | 22% | CNF |
| 1303 | Muffin, oat bran (wheat free-product) | Baked Products | 89.00 mcg | 22% | CNF |
| 1304 | Hush puppy, homemade | Baked Products | 89.00 mcg | 22% | CNF |
| 1305 | Cookie, molasses | Baked Products | 89.00 mcg | 22% | CNF |
| 1306 | Artichoke (Globe, French), boiled, drained | Vegetables and Vegetable Products | 89.00 mcg | 22% | CNF |
| 1307 | Artichoke (Globe, French), boiled, drained, with salt | Vegetables and Vegetable Products | 89.00 mcg | 22% | CNF |
| 1308 | Avocado, raw, california | Fruits and fruit juices | 89.00 mcg | 22% | CNF |
| 1309 | Egg, chicken, white, pan dried, flakes | Dairy and Egg Products | 89.00 mcg | 22% | CNF |
| 1310 | Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) | Baked Products | 88.00 mcg | 22% | USDA_SR |
| 1311 | Croissants, butter | Baked Products | 88.00 mcg | 22% | USDA_SR |
| 1312 | Bagels, egg | Baked Products | 88.00 mcg | 22% | USDA_SR |
| 1313 | Phyllo dough | Baked Products | 88.00 mcg | 22% | USDA_SR |
| 1314 | School Lunch, pizza, cheese topping, thick crust, whole grain, frozen, cooked | Fast Foods | 88.00 mcg | 22% | USDA_SR |
| 1315 | Nuts, hazelnuts or filberts, dry roasted, without salt added | Nut and Seed Products | 88.00 mcg | 22% | USDA_SR |
| 1316 | Fast Food, Pizza Chain, 14" pizza, sausage topping, regular crust | Fast Foods | 88.00 mcg | 22% | USDA_SR |
| 1317 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 88.00 mcg | 22% | USDA_SR |
| 1318 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 88.00 mcg | 22% | USDA_SR |
| 1319 | Fast foods, pizza, sausage, regular crust | Fast Foods | 88.00 mcg | 22% | CNF |
| 1320 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 88.00 mcg | 22% | CNF |
| 1321 | Phyllo dough | Baked Products | 88.00 mcg | 22% | CNF |
| 1322 | Croissant, butter, commercial | Baked Products | 88.00 mcg | 22% | CNF |
| 1323 | Cookie, ginger snap | Baked Products | 88.00 mcg | 22% | CNF |
| 1324 | Bagel, egg | Baked Products | 88.00 mcg | 22% | CNF |
| 1325 | Nuts, filberts or hazelnuts, dry roasted, unblanched | Nuts and Seeds | 88.00 mcg | 22% | CNF |
| 1326 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained | Vegetables and Vegetable Products | 88.00 mcg | 22% | CNF |
| 1327 | Crackers, rusk toast | Baked Products | 87.00 mcg | 22% | USDA_SR |
| 1328 | Cookies, gingersnaps | Baked Products | 87.00 mcg | 22% | USDA_SR |
| 1329 | Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS | Snacks | 87.00 mcg | 22% | USDA_SR |
| 1330 | Peanut butter, smooth style, with salt (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 87.00 mcg | 22% | USDA_SR |
| 1331 | Peanut butter, smooth style, without salt | Legumes and Legume Products | 87.00 mcg | 22% | USDA_SR |
| 1332 | Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 87.00 mcg | 22% | USDA_SR |
| 1333 | Zwieback | Baby Foods | 87.00 mcg | 22% | USDA_SR |
| 1334 | Pizza, cheese topping, thin crust, frozen, cooked | Fast Foods | 87.00 mcg | 22% | USDA_SR |
| 1335 | Nuts, acorns, raw | Nut and Seed Products | 87.00 mcg | 22% | USDA_SR |
| 1336 | Seeds, flaxseed | Nut and Seed Products | 87.00 mcg | 22% | USDA_SR |
| 1337 | Pizza, cheese, thin crust, frozen, cooked | Fast Foods | 87.00 mcg | 22% | CNF |
| 1338 | Zwieback | Babyfoods | 87.00 mcg | 22% | CNF |
| 1339 | Seeds, flaxseed (linseed), whole and ground | Nuts and Seeds | 87.00 mcg | 22% | CNF |
| 1340 | Cracker, rusk toast | Baked Products | 87.00 mcg | 22% | CNF |
| 1341 | Peanut butter, smooth type, fat and sugar added | Legumes and Legume Products | 87.00 mcg | 22% | CNF |
| 1342 | Peanut butter, smooth type, fat, sugar and salt added | Legumes and Legume Products | 87.00 mcg | 22% | CNF |
| 1343 | Nuts, acorns, raw | Nuts and Seeds | 87.00 mcg | 22% | CNF |
| 1344 | Cereal, ready to eat, Just Right, Kellogg's | Breakfast cereals | 87.00 mcg | 22% | CNF |
| 1345 | Brussels sprouts, raw | Vegetables and Vegetable Products | 86.00 mcg | 22% | USDA_FF |
| 1346 | Peanut butter, smooth style, with salt | Legumes and Legume Products | 86.00 mcg | 22% | USDA_FF |
| 1347 | Beans, black turtle, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 86.00 mcg | 22% | USDA_SR |
| 1348 | Beans, black turtle, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 86.00 mcg | 22% | USDA_SR |
| 1349 | Crackers, standard snack-type, sandwich, with peanut butter filling | Baked Products | 86.00 mcg | 22% | USDA_SR |
| 1350 | Bread, rice bran | Baked Products | 86.00 mcg | 22% | USDA_SR |
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