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 1951–2000 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1951 | Lamb, Canadian, foreshank, lean and fat, 3mm trim (1/8''), raw | Lamb, Veal and Game | 65.00 mcg | 16% | CNF |
| 1952 | Snacks, trail mix, regular with chocolate chips, unsalted | Snacks | 65.00 mcg | 16% | CNF |
| 1953 | Muffin, blueberry, toaster-type | Baked Products | 65.00 mcg | 16% | CNF |
| 1954 | Doughnut (donut), cake-type, plain, chocolate coated or iced | Baked Products | 65.00 mcg | 16% | CNF |
| 1955 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 65.00 mcg | 16% | CNF |
| 1956 | Peas, split, boiled, salted | Legumes and Legume Products | 65.00 mcg | 16% | CNF |
| 1957 | Peas, split, boiled | Legumes and Legume Products | 65.00 mcg | 16% | CNF |
| 1958 | Beans, white, canned, solids and liquid, no salt added | Legumes and Legume Products | 65.00 mcg | 16% | CNF |
| 1959 | Nuts, almond butter, honey and cinnamon, salted | Nuts and Seeds | 65.00 mcg | 16% | CNF |
| 1960 | Peas, green, raw | Vegetables and Vegetable Products | 65.00 mcg | 16% | CNF |
| 1961 | Cereal, ready to eat, Frosted Flakes, Kellogg's | Breakfast cereals | 65.00 mcg | 16% | CNF |
| 1962 | Cereal, ready to eat, Life, Quaker | Breakfast cereals | 65.00 mcg | 16% | CNF |
| 1963 | Cheese, brie | Dairy and Egg Products | 65.00 mcg | 16% | CNF |
| 1964 | Fast foods, hamburger; single, large patty; with condiments, vegetables and mayonnaise | Fast Foods | 64.00 mcg | 16% | USDA_SR |
| 1965 | Fast foods, biscuit, with crispy chicken fillet | Fast Foods | 64.00 mcg | 16% | USDA_SR |
| 1966 | Muffins, English, wheat | Baked Products | 64.00 mcg | 16% | USDA_SR |
| 1967 | Crackers, wheat, sandwich, with cheese filling | Baked Products | 64.00 mcg | 16% | USDA_SR |
| 1968 | Spices, onion powder | Spices and Herbs | 64.00 mcg | 16% | USDA_SR |
| 1969 | McDONALD'S, Southern Style Chicken Biscuit | Fast Foods | 64.00 mcg | 16% | USDA_SR |
| 1970 | McDONALD'S, Hamburger | Fast Foods | 64.00 mcg | 16% | USDA_SR |
| 1971 | Cauliflower, frozen, unprepared | Vegetables and Vegetable Products | 64.00 mcg | 16% | USDA_SR |
| 1972 | BURGER KING, Hamburger | Fast Foods | 64.00 mcg | 16% | USDA_SR |
| 1973 | Onions, spring or scallions (includes tops and bulb), raw | Vegetables and Vegetable Products | 64.00 mcg | 16% | USDA_SR |
| 1974 | Dumpling, potato- or cheese-filled, frozen | Meals, Entrees, and Side Dishes | 64.00 mcg | 16% | USDA_SR |
| 1975 | Noodles, egg, spinach, enriched, cooked | Cereal Grains and Pasta | 64.00 mcg | 16% | USDA_SR |
| 1976 | Pasta, fresh-refrigerated, spinach, cooked | Cereal Grains and Pasta | 64.00 mcg | 16% | USDA_SR |
| 1977 | Pasta, fresh-refrigerated, plain, cooked | Cereal Grains and Pasta | 64.00 mcg | 16% | USDA_SR |
| 1978 | Leeks, (bulb and lower leaf-portion), raw | Vegetables and Vegetable Products | 64.00 mcg | 16% | USDA_SR |
| 1979 | Snacks, potato chips, barbecue-flavor | Snacks | 64.00 mcg | 16% | USDA_SR |
| 1980 | Waffle, buttermilk, frozen, ready-to-heat, microwaved | Baked Products | 64.00 mcg | 16% | USDA_SR |
| 1981 | Fast foods, sandwiches and burgers, hamburger, large, single patty, with condiments, vegetables and mayonnaise | Fast Foods | 64.00 mcg | 16% | CNF |
| 1982 | Waffle, buttermilk, frozen, ready-to-heat, microwaved | Baked Products | 64.00 mcg | 16% | CNF |
| 1983 | Fast foods, hot dog with chili | Fast Foods | 64.00 mcg | 16% | CNF |
| 1984 | Pasta, fresh-refrigerated, spinach, cooked | Cereals, Grains and Pasta | 64.00 mcg | 16% | CNF |
| 1985 | Pasta, fresh-refrigerated, plain, cooked | Cereals, Grains and Pasta | 64.00 mcg | 16% | CNF |
| 1986 | English muffin, wheat | Baked Products | 64.00 mcg | 16% | CNF |
| 1987 | Cracker, wheat, sandwich, with cheese filling | Baked Products | 64.00 mcg | 16% | CNF |
| 1988 | Bread, white with raisins, commercial, toasted | Baked Products | 64.00 mcg | 16% | CNF |
| 1989 | Nuts, almonds, oil roasted, blanched, salted | Nuts and Seeds | 64.00 mcg | 16% | CNF |
| 1990 | Nuts, almonds, toasted, unblanched | Nuts and Seeds | 64.00 mcg | 16% | CNF |
| 1991 | Nuts, almonds, oil roasted, blanched | Nuts and Seeds | 64.00 mcg | 16% | CNF |
| 1992 | Leeks (bulb and lower-leaf portion), raw | Vegetables and Vegetable Products | 64.00 mcg | 16% | CNF |
| 1993 | Onion, spring (green) or scallion (includes tops and bulb), raw | Vegetables and Vegetable Products | 64.00 mcg | 16% | CNF |
| 1994 | Cauliflower, frozen, unprepared | Vegetables and Vegetable Products | 64.00 mcg | 16% | CNF |
| 1995 | Spices, onion powder | Spices and Herbs | 64.00 mcg | 16% | CNF |
| 1996 | Radishes, red, raw | Vegetables and Vegetable Products | 63.20 mcg | 16% | USDA_FF |
| 1997 | Mushroom, oyster | Vegetables and Vegetable Products | 63.14 mcg | 16% | USDA_FF |
| 1998 | Mushroom, oyster | Vegetables and Vegetable Products | 63.14 mcg | 16% | USDA_FF |
| 1999 | Cookies, sugar, refrigerated dough | Baked Products | 63.00 mcg | 16% | USDA_SR |
| 2000 | Cookies, shortbread, commercially prepared, pecan | Baked Products | 63.00 mcg | 16% | USDA_SR |
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