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 151–200 of 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Grains, rice, white with pasta and seasonings, dry | Cereals, Grains and Pasta | 208.00 mcg | 52% |
| 152 | Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled | Legumes and Legume Products | 208.00 mcg | 52% |
| 153 | Beans, cranberry (roman), boiled, salted | Legumes and Legume Products | 207.00 mcg | 52% |
| 154 | Beans, cranberry (roman), boiled | Legumes and Legume Products | 207.00 mcg | 52% |
| 155 | Soybeans, dry, roasted | Legumes and Legume Products | 205.00 mcg | 51% |
| 156 | Lentils, pink, raw | Legumes and Legume Products | 204.00 mcg | 51% |
| 157 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 196.00 mcg | 49% |
| 158 | Grains, wheat flour, white, self-rising | Cereals, Grains and Pasta | 196.00 mcg | 49% |
| 159 | Spinach, raw | Vegetables and Vegetable Products | 194.00 mcg | 48% |
| 160 | Turnip greens, raw | Vegetables and Vegetable Products | 194.00 mcg | 48% |
| 161 | Parsley, freeze-dried | Vegetables and Vegetable Products | 194.00 mcg | 48% |
| 162 | Egg, chicken, dried, whole, stabilized | Dairy and Egg Products | 193.00 mcg | 48% |
| 163 | Cereal, ready to eat, Crispy Rice, Compliments | Breakfast cereals | 193.00 mcg | 48% |
| 164 | Asparagus, frozen, unprepared | Vegetables and Vegetable Products | 191.00 mcg | 48% |
| 165 | Grains, rice and vermicelli mix, beef flavour, unprepared | Cereals, Grains and Pasta | 189.00 mcg | 47% |
| 166 | Seaweed, Canadian cultivated EMI-TSUNOMATA, dried | Vegetables and Vegetable Products | 188.00 mcg | 47% |
| 167 | Cowpeas (black-eyed peas), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 187.00 mcg | 47% |
| 168 | Bread, garlic | Baked Products | 186.00 mcg | 46% |
| 169 | Grains, quinoa, dry | Cereals, Grains and Pasta | 184.00 mcg | 46% |
| 170 | Roll, dinner, egg | Baked Products | 184.00 mcg | 46% |
| 171 | Grains, wheat flour, white, all purpose, enriched, calcium fortified | Cereals, Grains and Pasta | 183.00 mcg | 46% |
| 172 | Fast foods, breakfast, french toast sticks | Fast Foods | 183.00 mcg | 46% |
| 173 | Indian, bread, naan | Baked Products | 182.00 mcg | 46% |
| 174 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 182.00 mcg | 46% |
| 175 | Lentils, boiled, salted | Legumes and Legume Products | 181.00 mcg | 45% |
| 176 | Lentils, boiled | Legumes and Legume Products | 181.00 mcg | 45% |
| 177 | Cereal, ready to eat, Life, Toasted Cinnamon, Quaker | Breakfast cereals | 181.00 mcg | 45% |
| 178 | Seaweed, kelp (kombu, tangle), raw | Vegetables and Vegetable Products | 180.00 mcg | 45% |
| 179 | Spices, parsley, dried | Spices and Herbs | 180.00 mcg | 45% |
| 180 | Spices, bay leaf | Spices and Herbs | 180.00 mcg | 45% |
| 181 | Mollusks, conch, baked or broiled | Finfish and Shellfish Products | 179.00 mcg | 45% |
| 182 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 177.00 mcg | 44% |
| 183 | Pasta, fresh-refrigerated, spinach, as purchased | Cereals, Grains and Pasta | 177.00 mcg | 44% |
| 184 | Egg, chicken, yolk, cooked | Dairy and Egg Products | 177.00 mcg | 44% |
| 185 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 177.00 mcg | 44% |
| 186 | Soy protein isolate (prepared with potassium) | Legumes and Legume Products | 176.00 mcg | 44% |
| 187 | Soy protein isolate (prepared with sodium) | Legumes and Legume Products | 176.00 mcg | 44% |
| 188 | Pasta, fresh-refrigerated, plain, as purchased | Cereals, Grains and Pasta | 176.00 mcg | 44% |
| 189 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 175.00 mcg | 44% |
| 190 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 174.00 mcg | 44% |
| 191 | Peas, pigeon, raw | Vegetables and Vegetable Products | 173.00 mcg | 43% |
| 192 | Ice cream cone, cake or wafer-type | Baked Products | 173.00 mcg | 43% |
| 193 | Beans, pinto, boiled, salted | Legumes and Legume Products | 172.00 mcg | 43% |
| 194 | Soybeans, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 172.00 mcg | 43% |
| 195 | Beans, pinto, boiled | Legumes and Legume Products | 172.00 mcg | 43% |
| 196 | Chickpeas (garbanzo beans, bengal gram), boiled, salted | Legumes and Legume Products | 172.00 mcg | 43% |
| 197 | Chickpeas (garbanzo beans, bengal gram), boiled | Legumes and Legume Products | 172.00 mcg | 43% |
| 198 | Shake and bake, dry | Baked Products | 171.00 mcg | 43% |
| 199 | Snacks, pretzels, hard, plain, unsalted | Snacks | 171.00 mcg | 43% |
| 200 | Pepper, pasilla, dried | Vegetables and Vegetable Products | 170.00 mcg | 42% |
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