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 251–300 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 251 | Macaroni, vegetable, enriched, dry | Cereal Grains and Pasta | 278.00 mcg | 70% | USDA_SR |
| 252 | Pasta, spaghetti, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 278.00 mcg | 70% | CNF |
| 253 | Pasta, macaroni (spirals), vegetable, enriched, dry | Cereals, Grains and Pasta | 278.00 mcg | 70% | CNF |
| 254 | Pasta, macaroni, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 278.00 mcg | 70% | CNF |
| 255 | Chicken, roasting, giblets, raw | Poultry Products | 276.00 mcg | 69% | USDA_SR |
| 256 | Chicken, roasting, giblets, raw | Poultry Products | 276.00 mcg | 69% | CNF |
| 257 | Rice, white, long-grain, precooked or instant, enriched, dry | Cereal Grains and Pasta | 275.00 mcg | 69% | USDA_SR |
| 258 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry | Cereals, Grains and Pasta | 275.00 mcg | 69% | CNF |
| 259 | Spices, chervil, dried | Spices and Herbs | 274.00 mcg | 68% | USDA_SR |
| 260 | Spices, thyme, dried | Spices and Herbs | 274.00 mcg | 68% | USDA_SR |
| 261 | Spices, tarragon, dried | Spices and Herbs | 274.00 mcg | 68% | USDA_SR |
| 262 | Spices, sage, ground | Spices and Herbs | 274.00 mcg | 68% | USDA_SR |
| 263 | Spices, marjoram, dried | Spices and Herbs | 274.00 mcg | 68% | USDA_SR |
| 264 | Spices, coriander leaf, dried | Spices and Herbs | 274.00 mcg | 68% | USDA_SR |
| 265 | Peas, split, raw | Legumes and Legume Products | 274.00 mcg | 68% | CNF |
| 266 | Spices, thyme, dried | Spices and Herbs | 274.00 mcg | 68% | CNF |
| 267 | Spices, tarragon, dried | Spices and Herbs | 274.00 mcg | 68% | CNF |
| 268 | Spices, sage, ground | Spices and Herbs | 274.00 mcg | 68% | CNF |
| 269 | Spices, marjoram, dried | Spices and Herbs | 274.00 mcg | 68% | CNF |
| 270 | Spices, coriander leaf (cilantro), dried | Spices and Herbs | 274.00 mcg | 68% | CNF |
| 271 | Spices, chervil, dried | Spices and Herbs | 274.00 mcg | 68% | CNF |
| 272 | Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Blueberry Snack Bar | Snacks | 273.00 mcg | 68% | USDA_SR |
| 273 | Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar | Breakfast Cereals | 273.00 mcg | 68% | USDA_SR |
| 274 | Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Bar | Sweets | 273.00 mcg | 68% | USDA_SR |
| 275 | Game meat, native, moose, liver, raw | Lamb, Veal and Game | 268.00 mcg | 67% | CNF |
| 276 | Cornmeal, white, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 264.00 mcg | 66% | USDA_SR |
| 277 | Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 264.00 mcg | 66% | USDA_SR |
| 278 | Pasta, egg noodles, enriched, dry | Cereals, Grains and Pasta | 264.00 mcg | 66% | CNF |
| 279 | Cereal, ready to eat, Toasted Oats, Selection | Breakfast cereals | 262.00 mcg | 66% | CNF |
| 280 | Beef, variety meats and by-products, liver, cooked, pan-fried | Beef Products | 260.00 mcg | 65% | USDA_SR |
| 281 | Beef, liver, pan-fried | Beef Products | 260.00 mcg | 65% | CNF |
| 282 | Chicken, broilers or fryers, giblets, cooked, simmered | Poultry Products | 257.00 mcg | 64% | USDA_SR |
| 283 | Rice, white, long-grain, parboiled, enriched, dry | Cereal Grains and Pasta | 257.00 mcg | 64% | USDA_SR |
| 284 | Chicken, broiler, giblets, simmered | Poultry Products | 257.00 mcg | 64% | CNF |
| 285 | Beef, variety meats and by-products, liver, cooked, braised | Beef Products | 253.00 mcg | 63% | USDA_SR |
| 286 | Pasta, spaghetti, enriched, dry | Cereals, Grains and Pasta | 253.00 mcg | 63% | CNF |
| 287 | Pasta, macaroni (elbow), enriched, dry | Cereals, Grains and Pasta | 253.00 mcg | 63% | CNF |
| 288 | Beef, liver, braised | Beef Products | 253.00 mcg | 63% | CNF |
| 289 | Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry | Breakfast Cereals | 251.00 mcg | 63% | USDA_SR |
| 290 | Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified | Baby Foods | 250.00 mcg | 62% | USDA_SR |
| 291 | Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber | Breakfast Cereals | 249.00 mcg | 62% | USDA_SR |
| 292 | Peanut flour, defatted | Legumes and Legume Products | 248.00 mcg | 62% | USDA_SR |
| 293 | Peanut flour, defatted, salted | Legumes and Legume Products | 248.00 mcg | 62% | CNF |
| 294 | Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry | Breakfast Cereals | 247.00 mcg | 62% | USDA_SR |
| 295 | Babyfood, cereal, oatmeal, dry fortified | Baby Foods | 247.00 mcg | 62% | USDA_SR |
| 296 | Peanuts, valencia, raw | Legumes and Legume Products | 246.00 mcg | 62% | USDA_SR |
| 297 | Peanuts, Valencia, raw | Legumes and Legume Products | 246.00 mcg | 62% | CNF |
| 298 | Noodles, egg, spinach, enriched, dry | Cereal Grains and Pasta | 245.00 mcg | 61% | USDA_SR |
| 299 | Seeds, cottonseed meal, partially defatted (glandless) | Nut and Seed Products | 242.00 mcg | 60% | USDA_SR |
| 300 | Seeds, cottonseed meal, partially defatted | Nuts and Seeds | 242.00 mcg | 60% | CNF |
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