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 1301–1350 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | French toast, frozen, ready-to-heat | Baked Products | 52.00 mcg | 13% |
| 1302 | Crackers, rye, wafers, seasoned | Baked Products | 52.00 mcg | 13% |
| 1303 | Bread, whole-wheat, commercially prepared, toasted | Baked Products | 52.00 mcg | 13% |
| 1304 | Fast foods, griddle cake sandwich, egg, cheese, and sausage | Fast Foods | 52.00 mcg | 13% |
| 1305 | Fast foods, quesadilla, with chicken | Fast Foods | 52.00 mcg | 13% |
| 1306 | Cabbage, kimchi | Vegetables and Vegetable Products | 52.00 mcg | 13% |
| 1307 | TACO BELL, Soft Taco with beef, cheese and lettuce | Fast Foods | 52.00 mcg | 13% |
| 1308 | JIMMY DEAN, Sausage, Egg, and Cheese Breakfast Biscuit, frozen, unprepared | Meals, Entrees, and Side Dishes | 52.00 mcg | 13% |
| 1309 | Sausage, egg and cheese breakfast biscuit | Meals, Entrees, and Side Dishes | 52.00 mcg | 13% |
| 1310 | Restaurant, Mexican, cheese quesadilla | Restaurant Foods | 52.00 mcg | 13% |
| 1311 | ON THE BORDER, Mexican rice | Restaurant Foods | 52.00 mcg | 13% |
| 1312 | Oat bran, raw | Cereal Grains and Pasta | 52.00 mcg | 13% |
| 1313 | Asparagus, raw | Vegetables and Vegetable Products | 52.00 mcg | 13% |
| 1314 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 52.00 mcg | 13% |
| 1315 | Cookies, chocolate chip, dry mix | Baked Products | 51.00 mcg | 13% |
| 1316 | Sauce, fish, ready-to-serve | Soups, Sauces, and Gravies | 51.00 mcg | 13% |
| 1317 | Crustaceans, crab, blue, cooked, moist heat | Finfish and Shellfish Products | 51.00 mcg | 13% |
| 1318 | Crustaceans, crab, alaska king, cooked, moist heat | Finfish and Shellfish Products | 51.00 mcg | 13% |
| 1319 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork | Legumes and Legume Products | 51.00 mcg | 13% |
| 1320 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain | Legumes and Legume Products | 51.00 mcg | 13% |
| 1321 | Egg, whole, cooked, fried | Dairy and Egg Products | 51.00 mcg | 13% |
| 1322 | Fast foods, croissant, with egg, cheese, and bacon | Fast Foods | 51.00 mcg | 13% |
| 1323 | Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal | Breakfast Cereals | 51.00 mcg | 13% |
| 1324 | Muffins, plain, prepared from recipe, made with low fat (2%) milk | Baked Products | 51.00 mcg | 13% |
| 1325 | Cake, gingerbread, dry mix | Baked Products | 51.00 mcg | 13% |
| 1326 | Fast foods, cheeseburger; single, large patty; with condiments, vegetables and mayonnaise | Fast Foods | 51.00 mcg | 13% |
| 1327 | Fast foods, english muffin, with cheese and sausage | Fast Foods | 51.00 mcg | 13% |
| 1328 | Crustaceans, crab, blue, canned | Finfish and Shellfish Products | 51.00 mcg | 13% |
| 1329 | ARBY'S, roast beef sandwich, classic | Fast Foods | 51.00 mcg | 13% |
| 1330 | BURGER KING, WHOPPER, with cheese | Fast Foods | 51.00 mcg | 13% |
| 1331 | McDONALD'S, QUARTER POUNDER with Cheese | Fast Foods | 51.00 mcg | 13% |
| 1332 | Fast foods, roast beef sandwich, plain | Fast Foods | 51.00 mcg | 13% |
| 1333 | Candies, HERSHEYS, PAYDAY Bar | Sweets | 51.00 mcg | 13% |
| 1334 | Yogurt parfait, lowfat, with fruit and granola | Fast Foods | 51.00 mcg | 13% |
| 1335 | SUBWAY, tuna sub on white bread with lettuce and tomato | Fast Foods | 51.00 mcg | 13% |
| 1336 | Fast foods, submarine sandwich, tuna on white bread with lettuce and tomato | Fast Foods | 51.00 mcg | 13% |
| 1337 | Nuts, pistachio nuts, dry roasted, without salt added | Nut and Seed Products | 51.00 mcg | 13% |
| 1338 | Nuts, pistachio nuts, raw | Nut and Seed Products | 51.00 mcg | 13% |
| 1339 | Candies, sesame crunch | Sweets | 51.00 mcg | 13% |
| 1340 | Nuts, pistachio nuts, dry roasted, with salt added | Nut and Seed Products | 51.00 mcg | 13% |
| 1341 | Peppers, hot chile, sun-dried | Vegetables and Vegetable Products | 51.00 mcg | 13% |
| 1342 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 51.00 mcg | 13% |
| 1343 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 51.00 mcg | 13% |
| 1344 | Candies, milk chocolate coated peanuts | Sweets | 51.00 mcg | 13% |
| 1345 | Archway Home Style Cookies, Iced Oatmeal | Baked Products | 50.00 mcg | 12% |
| 1346 | Crackers, wheat, low salt | Baked Products | 50.00 mcg | 12% |
| 1347 | Cookies, oatmeal, dry mix | Baked Products | 50.00 mcg | 12% |
| 1348 | Cookies, graham crackers, chocolate-coated | Baked Products | 50.00 mcg | 12% |
| 1349 | Lima beans, large, mature seeds, canned | Legumes and Legume Products | 50.00 mcg | 12% |
| 1350 | Fish, caviar, black and red, granular | Finfish and Shellfish Products | 50.00 mcg | 12% |
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