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 2301–2350 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2301 | ON THE BORDER, cheese quesadilla | Restaurant Foods | 55.00 mcg | 14% | USDA_SR |
| 2302 | Candies, REESE'S PIECES Candy | Sweets | 55.00 mcg | 14% | USDA_SR |
| 2303 | Nuts, cashew butter, plain, with salt added | Nut and Seed Products | 55.00 mcg | 14% | USDA_SR |
| 2304 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 55.00 mcg | 14% | USDA_SR |
| 2305 | SCHIFF,TIGER'S MILK BAR | Sweets | 55.00 mcg | 14% | USDA_SR |
| 2306 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting), baked | Baked Products | 55.00 mcg | 14% | CNF |
| 2307 | Bread, cornbread (also corn muffin mix), dry mix, prepared | Baked Products | 55.00 mcg | 14% | CNF |
| 2308 | Carrot, dehydrated | Vegetables and Vegetable Products | 55.00 mcg | 14% | CNF |
| 2309 | Fast foods, sandwiches and burgers, chicken fillet sandwich, plain | Fast Foods | 55.00 mcg | 14% | CNF |
| 2310 | Candies, Reese's Pieces | Sweets | 55.00 mcg | 14% | CNF |
| 2311 | Candies, M&M's peanut chocolate candies | Sweets | 55.00 mcg | 14% | CNF |
| 2312 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 55.00 mcg | 14% | CNF |
| 2313 | Cookie, peanut butter, homemade, with margarine | Baked Products | 55.00 mcg | 14% | CNF |
| 2314 | Nuts, cashew butter, plain, salted | Nuts and Seeds | 55.00 mcg | 14% | CNF |
| 2315 | Nuts, almonds, dry roasted, unblanched, salted | Nuts and Seeds | 55.00 mcg | 14% | CNF |
| 2316 | Nuts, almonds, dry roasted, unblanched | Nuts and Seeds | 55.00 mcg | 14% | CNF |
| 2317 | Archway Home Style Cookies, Oatmeal | Baked Products | 54.00 mcg | 14% | USDA_SR |
| 2318 | Cookies, peanut butter sandwich, special dietary | Baked Products | 54.00 mcg | 14% | USDA_SR |
| 2319 | Cake, pudding-type, chocolate, dry mix | Baked Products | 54.00 mcg | 14% | USDA_SR |
| 2320 | Soybeans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 54.00 mcg | 14% | USDA_SR |
| 2321 | Soybeans, mature cooked, boiled, without salt | Legumes and Legume Products | 54.00 mcg | 14% | USDA_SR |
| 2322 | HOT POCKETS Ham 'N Cheese Stuffed Sandwich, frozen | Meals, Entrees, and Side Dishes | 54.00 mcg | 14% | USDA_SR |
| 2323 | HOT POCKETS, CROISSANT POCKETS Chicken, Broccoli, and Cheddar Stuffed Sandwich, frozen | Meals, Entrees, and Side Dishes | 54.00 mcg | 14% | USDA_SR |
| 2324 | McDONALD'S, Hotcakes and Sausage | Fast Foods | 54.00 mcg | 14% | USDA_SR |
| 2325 | Cookies, chocolate chip, commercially prepared, special dietary | Baked Products | 54.00 mcg | 14% | USDA_SR |
| 2326 | LEAN POCKETS, Ham N Cheddar | Meals, Entrees, and Side Dishes | 54.00 mcg | 14% | USDA_SR |
| 2327 | Cookies, oatmeal, reduced fat | Baked Products | 54.00 mcg | 14% | USDA_SR |
| 2328 | School Lunch, pizza, cheese topping, thin crust, whole grain, frozen, cooked | Fast Foods | 54.00 mcg | 14% | USDA_SR |
| 2329 | Buckwheat flour, whole-groat | Cereal Grains and Pasta | 54.00 mcg | 14% | USDA_SR |
| 2330 | Nuts, ginkgo nuts, raw | Nut and Seed Products | 54.00 mcg | 14% | USDA_SR |
| 2331 | Peppers, chili, green, canned | Vegetables and Vegetable Products | 54.00 mcg | 14% | USDA_SR |
| 2332 | DENNY'S, golden fried shrimp | Restaurant Foods | 54.00 mcg | 14% | USDA_SR |
| 2333 | Snacks, pretzels, hard, whole-wheat including both salted and unsalted | Snacks | 54.00 mcg | 14% | USDA_SR |
| 2334 | Pancakes, plain, frozen, ready-to-heat, microwave (includes buttermilk) | Baked Products | 54.00 mcg | 14% | USDA_SR |
| 2335 | Spaghetti with cream sauce | Mixed Dishes | 54.00 mcg | 14% | CNF |
| 2336 | Fast foods, breakfast, bagel, with egg, sausage patty, cheese, and condiments | Fast Foods | 54.00 mcg | 14% | CNF |
| 2337 | Pancake, plain (includes buttermilk), frozen, ready-to-heat, microwave | Baked Products | 54.00 mcg | 14% | CNF |
| 2338 | Cereal, hot, Red River, dry Robin Hood | Breakfast cereals | 54.00 mcg | 14% | CNF |
| 2339 | Pepper, chili, green, canned | Vegetables and Vegetable Products | 54.00 mcg | 14% | CNF |
| 2340 | Fast foods, breakfast, french toast with butter | Fast Foods | 54.00 mcg | 14% | CNF |
| 2341 | Grains, buckwheat flour, whole-groat | Cereals, Grains and Pasta | 54.00 mcg | 14% | CNF |
| 2342 | Snacks, pretzels, hard, whole-wheat, including both salted and unsalted | Snacks | 54.00 mcg | 14% | CNF |
| 2343 | Cake mix, chocolate, pudding-type, dry, unprepared | Baked Products | 54.00 mcg | 14% | CNF |
| 2344 | Soybeans, dry, boiled, salted | Legumes and Legume Products | 54.00 mcg | 14% | CNF |
| 2345 | Soybeans, dry, boiled | Legumes and Legume Products | 54.00 mcg | 14% | CNF |
| 2346 | Crustaceans, crab, blue, crab cakes, homemade | Finfish and Shellfish Products | 54.00 mcg | 14% | CNF |
| 2347 | Nuts, ginkgo nuts, raw | Nuts and Seeds | 54.00 mcg | 14% | CNF |
| 2348 | Cereal, ready to eat, Puffed Wheat, Quaker | Breakfast cereals | 54.00 mcg | 14% | CNF |
| 2349 | Egg, chicken, whole, cooked, poached | Dairy and Egg Products | 54.00 mcg | 14% | CNF |
| 2350 | Egg, chicken, whole, cooked, boiled in shell, hard-cooked | Dairy and Egg Products | 54.00 mcg | 14% | CNF |
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