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 151–200 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Spices, rosemary, dried | Spices and Herbs | 307.00 mcg | 77% |
| 152 | Soy flour, defatted | Legumes and Legume Products | 305.00 mcg | 76% |
| 153 | Soy meal, defatted, raw | Legumes and Legume Products | 303.00 mcg | 76% |
| 154 | Chicken, roasting, giblets, cooked, simmered | Poultry Products | 303.00 mcg | 76% |
| 155 | Turkey, whole, giblets, cooked, simmered | Poultry Products | 303.00 mcg | 76% |
| 156 | Edamame, frozen, unprepared | Vegetables and Vegetable Products | 303.00 mcg | 76% |
| 157 | Radishes, oriental, dried | Vegetables and Vegetable Products | 295.00 mcg | 74% |
| 158 | Beef, variety meats and by-products, liver, raw | Beef Products | 290.00 mcg | 72% |
| 159 | Beverages, Protein powder soy based | Beverages | 289.00 mcg | 72% |
| 160 | Soy flour, low-fat | Legumes and Legume Products | 289.00 mcg | 72% |
| 161 | Beverage, instant breakfast powder, chocolate, not reconstituted | Dairy and Egg Products | 285.00 mcg | 71% |
| 162 | Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar | Breakfast Cereals | 284.00 mcg | 71% |
| 163 | Wheat germ, crude | Cereal Grains and Pasta | 281.00 mcg | 70% |
| 164 | Protein supplement, milk based, Muscle Milk Light, powder | Dairy and Egg Products | 280.00 mcg | 70% |
| 165 | Spaghetti, protein-fortified, dry, enriched (n x 6.25) | Cereal Grains and Pasta | 278.00 mcg | 70% |
| 166 | Macaroni, vegetable, enriched, dry | Cereal Grains and Pasta | 278.00 mcg | 70% |
| 167 | Chicken, roasting, giblets, raw | Poultry Products | 276.00 mcg | 69% |
| 168 | Rice, white, long-grain, precooked or instant, enriched, dry | Cereal Grains and Pasta | 275.00 mcg | 69% |
| 169 | Spices, chervil, dried | Spices and Herbs | 274.00 mcg | 68% |
| 170 | Spices, thyme, dried | Spices and Herbs | 274.00 mcg | 68% |
| 171 | Spices, tarragon, dried | Spices and Herbs | 274.00 mcg | 68% |
| 172 | Spices, sage, ground | Spices and Herbs | 274.00 mcg | 68% |
| 173 | Spices, marjoram, dried | Spices and Herbs | 274.00 mcg | 68% |
| 174 | Spices, coriander leaf, dried | Spices and Herbs | 274.00 mcg | 68% |
| 175 | Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Blueberry Snack Bar | Snacks | 273.00 mcg | 68% |
| 176 | Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar | Breakfast Cereals | 273.00 mcg | 68% |
| 177 | Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Bar | Sweets | 273.00 mcg | 68% |
| 178 | Cornmeal, white, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 264.00 mcg | 66% |
| 179 | Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 264.00 mcg | 66% |
| 180 | Beef, variety meats and by-products, liver, cooked, pan-fried | Beef Products | 260.00 mcg | 65% |
| 181 | Chicken, broilers or fryers, giblets, cooked, simmered | Poultry Products | 257.00 mcg | 64% |
| 182 | Rice, white, long-grain, parboiled, enriched, dry | Cereal Grains and Pasta | 257.00 mcg | 64% |
| 183 | Beef, variety meats and by-products, liver, cooked, braised | Beef Products | 253.00 mcg | 63% |
| 184 | Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry | Breakfast Cereals | 251.00 mcg | 63% |
| 185 | Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified | Baby Foods | 250.00 mcg | 62% |
| 186 | Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber | Breakfast Cereals | 249.00 mcg | 62% |
| 187 | Peanut flour, defatted | Legumes and Legume Products | 248.00 mcg | 62% |
| 188 | Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry | Breakfast Cereals | 247.00 mcg | 62% |
| 189 | Babyfood, cereal, oatmeal, dry fortified | Baby Foods | 247.00 mcg | 62% |
| 190 | Peanuts, valencia, raw | Legumes and Legume Products | 246.00 mcg | 62% |
| 191 | Noodles, egg, spinach, enriched, dry | Cereal Grains and Pasta | 245.00 mcg | 61% |
| 192 | Seeds, cottonseed meal, partially defatted (glandless) | Nut and Seed Products | 242.00 mcg | 60% |
| 193 | Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares | Snacks | 241.00 mcg | 60% |
| 194 | Peanuts, spanish, raw | Legumes and Legume Products | 240.00 mcg | 60% |
| 195 | Snacks, soy chips or crisps, salted | Snacks | 240.00 mcg | 60% |
| 196 | Peanuts, all types, raw | Legumes and Legume Products | 240.00 mcg | 60% |
| 197 | Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry | Breakfast Cereals | 239.00 mcg | 60% |
| 198 | Peanuts, virginia, raw | Legumes and Legume Products | 239.00 mcg | 60% |
| 199 | Seeds, sunflower seed kernels, toasted, without salt | Nut and Seed Products | 238.00 mcg | 60% |
| 200 | Seeds, sunflower seed kernels, toasted, with salt added | Nut and Seed Products | 238.00 mcg | 60% |
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