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 2051–2100 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2051 | Fast foods, pizza, cheese and vegetables, regular crust | Fast Foods | 62.00 mcg | 16% | CNF |
| 2052 | Lentils, pink, boiled | Legumes and Legume Products | 62.00 mcg | 16% | CNF |
| 2053 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, plain | Fast Foods | 62.00 mcg | 16% | CNF |
| 2054 | Snacks, potato chips, sour cream and onion | Snacks | 62.00 mcg | 16% | CNF |
| 2055 | Muffin, corn, commercial | Baked Products | 62.00 mcg | 16% | CNF |
| 2056 | Cookie, sugar, homemade, made with margarine | Baked Products | 62.00 mcg | 16% | CNF |
| 2057 | Cookie, chocolate chip, commercial, regular, lower fat | Baked Products | 62.00 mcg | 16% | CNF |
| 2058 | Cake mix, chocolate (devil's food, fudge), regular, dry, unprepared | Baked Products | 62.00 mcg | 16% | CNF |
| 2059 | Beans, navy, canned, solids and liquid | Legumes and Legume Products | 62.00 mcg | 16% | CNF |
| 2060 | Nuts, European chestnuts (sweet), raw, unpeeled | Nuts and Seeds | 62.00 mcg | 16% | CNF |
| 2061 | Beans, hyacinth, raw | Vegetables and Vegetable Products | 62.00 mcg | 16% | CNF |
| 2062 | Beans, yardlong, (asparagus bean or cowpea), raw | Vegetables and Vegetable Products | 62.00 mcg | 16% | CNF |
| 2063 | Coriander (cilantro), raw | Vegetables and Vegetable Products | 62.00 mcg | 16% | CNF |
| 2064 | Cereal, ready to eat, Corn Pops, Kellogg's | Breakfast cereals | 62.00 mcg | 16% | CNF |
| 2065 | Cheese, camembert | Dairy and Egg Products | 62.00 mcg | 16% | CNF |
| 2066 | Beans, black, mature seeds, canned, low sodium | Legumes and Legume Products | 61.00 mcg | 15% | USDA_SR |
| 2067 | Beans, black turtle, mature seeds, canned | Legumes and Legume Products | 61.00 mcg | 15% | USDA_SR |
| 2068 | Beverages, tea, instant, lemon, unsweetened | Beverages | 61.00 mcg | 15% | USDA_SR |
| 2069 | Cookies, peanut butter sandwich, regular | Baked Products | 61.00 mcg | 15% | USDA_SR |
| 2070 | Archway Home Style Cookies, Iced Molasses | Baked Products | 61.00 mcg | 15% | USDA_SR |
| 2071 | Cookies, chocolate sandwich, with creme filling, regular | Baked Products | 61.00 mcg | 15% | USDA_SR |
| 2072 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, enriched | Baked Products | 61.00 mcg | 15% | USDA_SR |
| 2073 | Bread, cracked-wheat | Baked Products | 61.00 mcg | 15% | USDA_SR |
| 2074 | Biscuits, plain or buttermilk, prepared from recipe | Baked Products | 61.00 mcg | 15% | USDA_SR |
| 2075 | Fast foods, griddle cake sandwich, egg, cheese, and bacon | Fast Foods | 61.00 mcg | 15% | USDA_SR |
| 2076 | Bread, chapati or roti, plain, commercially prepared | Baked Products | 61.00 mcg | 15% | USDA_SR |
| 2077 | Potato soup, instant, dry mix | Soups, Sauces, and Gravies | 61.00 mcg | 15% | USDA_SR |
| 2078 | Babyfood, vegetables, spinach, creamed, strained | Baby Foods | 61.00 mcg | 15% | USDA_SR |
| 2079 | Brussels sprouts, raw | Vegetables and Vegetable Products | 61.00 mcg | 15% | USDA_SR |
| 2080 | Mung beans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 61.00 mcg | 15% | USDA_SR |
| 2081 | Kanpyo, (dried gourd strips) | Vegetables and Vegetable Products | 61.00 mcg | 15% | USDA_SR |
| 2082 | Indian, bread, chapati or roti, plain | Baked Products | 61.00 mcg | 15% | CNF |
| 2083 | Beans, black, mature seeds, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 61.00 mcg | 15% | CNF |
| 2084 | Cereal, ready-to-eat, Krave, Kellogg's | Breakfast cereals | 61.00 mcg | 15% | CNF |
| 2085 | Muffin, chocolate chip, commercial | Baked Products | 61.00 mcg | 15% | CNF |
| 2086 | Fast foods, egg, cheese and bacon griddlecake sandwich | Fast Foods | 61.00 mcg | 15% | CNF |
| 2087 | Soup, potato, instant, dehydrated, unprepared | Soups, Sauces and Gravies | 61.00 mcg | 15% | CNF |
| 2088 | Cookie, peanut butter sandwich | Baked Products | 61.00 mcg | 15% | CNF |
| 2089 | Cookie, chocolate sandwich, cream filling, regular | Baked Products | 61.00 mcg | 15% | CNF |
| 2090 | Coffee cake, cinnamon with crumb topping, commercial | Baked Products | 61.00 mcg | 15% | CNF |
| 2091 | Biscuit, plain/buttermilk, homemade | Baked Products | 61.00 mcg | 15% | CNF |
| 2092 | Beans, black turtle, mature seeds, canned, solids and liquid | Legumes and Legume Products | 61.00 mcg | 15% | CNF |
| 2093 | Tea, instant, unsweetened, lemon flavour, powder | Beverages | 61.00 mcg | 15% | CNF |
| 2094 | Brussels sprouts, raw | Vegetables and Vegetable Products | 61.00 mcg | 15% | CNF |
| 2095 | Kanpyo (dried gourd strips) | Vegetables and Vegetable Products | 61.00 mcg | 15% | CNF |
| 2096 | Beans, mung, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 61.00 mcg | 15% | CNF |
| 2097 | Cereal, ready to eat, Corn Bran Squares, Quaker | Breakfast cereals | 61.00 mcg | 15% | CNF |
| 2098 | Turnips, raw | Vegetables and Vegetable Products | 60.24 mcg | 15% | USDA_FF |
| 2099 | Archway Home Style Cookies, Chocolate Chip Ice Box | Baked Products | 60.00 mcg | 15% | USDA_SR |
| 2100 | Rolls, dinner, wheat | Baked Products | 60.00 mcg | 15% | USDA_SR |
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