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 201–250 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Spices, oregano, dried | Spices and Herbs | 237.00 mcg | 59% |
| 202 | Seeds, sunflower seed kernels, dry roasted, without salt | Nut and Seed Products | 237.00 mcg | 59% |
| 203 | Seeds, sunflower seed butter, without salt | Nut and Seed Products | 237.00 mcg | 59% |
| 204 | Pasta, dry, enriched | Cereal Grains and Pasta | 237.00 mcg | 59% |
| 205 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 237.00 mcg | 59% |
| 206 | Seeds, sunflower seed kernels from shell, dry roasted, with salt added | Nut and Seed Products | 237.00 mcg | 59% |
| 207 | Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) | Nut and Seed Products | 237.00 mcg | 59% |
| 208 | Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar | Breakfast Cereals | 235.00 mcg | 59% |
| 209 | Babyfood, oatmeal cereal with fruit, dry, instant, toddler fortified | Baby Foods | 234.00 mcg | 58% |
| 210 | Seeds, sunflower seed kernels, oil roasted, without salt | Nut and Seed Products | 234.00 mcg | 58% |
| 211 | Seeds, sunflower seed kernels, oil roasted, with salt added | Nut and Seed Products | 234.00 mcg | 58% |
| 212 | Beverages, Whey protein powder isolate | Beverages | 233.00 mcg | 58% |
| 213 | Seeds, cottonseed kernels, roasted (glandless) | Nut and Seed Products | 233.00 mcg | 58% |
| 214 | Cornmeal, white, self-rising, degermed, enriched | Cereal Grains and Pasta | 233.00 mcg | 58% |
| 215 | Cornmeal, white, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 233.00 mcg | 58% |
| 216 | Cornmeal, yellow, self-rising, degermed, enriched | Cereal Grains and Pasta | 233.00 mcg | 58% |
| 217 | Cornmeal, yellow, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 233.00 mcg | 58% |
| 218 | Rice, white, short-grain, enriched, uncooked | Cereal Grains and Pasta | 231.00 mcg | 58% |
| 219 | Rice, white, medium-grain, raw, enriched | Cereal Grains and Pasta | 231.00 mcg | 58% |
| 220 | Rice, white, long-grain, regular, raw, enriched | Cereal Grains and Pasta | 231.00 mcg | 58% |
| 221 | Lamb, variety meats and by-products, liver, raw | Lamb, Veal, and Game Products | 230.00 mcg | 57% |
| 222 | Babyfood, cereal, rice, dry fortified | Baby Foods | 230.00 mcg | 57% |
| 223 | Noodles, egg, dry, enriched | Cereal Grains and Pasta | 230.00 mcg | 57% |
| 224 | Seeds, cottonseed flour, partially defatted (glandless) | Nut and Seed Products | 229.00 mcg | 57% |
| 225 | Peppers, sweet, red, freeze-dried | Vegetables and Vegetable Products | 229.00 mcg | 57% |
| 226 | Seeds, cottonseed flour, low fat (glandless) | Nut and Seed Products | 228.00 mcg | 57% |
| 227 | Crackers, cheese, reduced fat | Baked Products | 228.00 mcg | 57% |
| 228 | Soy flour, full-fat, roasted | Legumes and Legume Products | 227.00 mcg | 57% |
| 229 | Seeds, sunflower seed kernels, dried | Nut and Seed Products | 227.00 mcg | 57% |
| 230 | Seeds, sunflower seed flour, partially defatted | Nut and Seed Products | 222.00 mcg | 56% |
| 231 | Papad | Legumes and Legume Products | 219.00 mcg | 55% |
| 232 | Moose, liver, braised (Alaska Native) | American Indian/Alaska Native Foods | 217.00 mcg | 54% |
| 233 | Mungo beans, mature seeds, raw | Legumes and Legume Products | 216.00 mcg | 54% |
| 234 | Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors | Snacks | 215.00 mcg | 54% |
| 235 | Epazote, raw | Vegetables and Vegetable Products | 215.00 mcg | 54% |
| 236 | Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry | Breakfast Cereals | 213.00 mcg | 53% |
| 237 | Rice and vermicelli mix, rice pilaf flavor, unprepared | Meals, Entrees, and Side Dishes | 212.00 mcg | 53% |
| 238 | Pork, fresh, variety meats and by-products, liver, raw | Pork Products | 212.00 mcg | 53% |
| 239 | Soybeans, mature seeds, roasted, no salt added | Legumes and Legume Products | 211.00 mcg | 53% |
| 240 | Soybeans, mature seeds, roasted, salted | Legumes and Legume Products | 211.00 mcg | 53% |
| 241 | Egg, yolk, dried | Dairy and Egg Products | 209.00 mcg | 52% |
| 242 | Cornmeal, degermed, enriched, white | Cereal Grains and Pasta | 209.00 mcg | 52% |
| 243 | Cornmeal, degermed, enriched, yellow | Cereal Grains and Pasta | 209.00 mcg | 52% |
| 244 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 208.00 mcg | 52% |
| 245 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 208.00 mcg | 52% |
| 246 | Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch | Breakfast Cereals | 208.00 mcg | 52% |
| 247 | Beans, cranberry (roman), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 207.00 mcg | 52% |
| 248 | Beans, cranberry (roman), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 207.00 mcg | 52% |
| 249 | Cereals, QUAKER, hominy grits, white, regular, dry | Breakfast Cereals | 205.00 mcg | 51% |
| 250 | Cereals, QUAKER, hominy grits, white, quick, dry | Breakfast Cereals | 205.00 mcg | 51% |
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