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
Selling a product with folate? Generate a print-ready nutrition label from your recipe.
Showing 251–300 of 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Moth beans, boiled | Legumes and Legume Products | 143.00 mcg | 36% |
| 252 | Fast foods, side dish, hush puppies | Fast Foods | 143.00 mcg | 36% |
| 253 | Snacks, bagel chips | Snacks | 142.00 mcg | 36% |
| 254 | Black-eyed peas (cowpeas), catjang, boiled | Legumes and Legume Products | 142.00 mcg | 36% |
| 255 | Black-eyed peas (cowpeas), catjang, boiled, salted | Legumes and Legume Products | 142.00 mcg | 36% |
| 256 | Nuts, simulated product, wheat-based, unflavoured, with salt | Nuts and Seeds | 142.00 mcg | 36% |
| 257 | Escarole or endive (cichorium endivia), raw | Vegetables and Vegetable Products | 142.00 mcg | 36% |
| 258 | Kale, raw | Vegetables and Vegetable Products | 141.00 mcg | 35% |
| 259 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained | Vegetables and Vegetable Products | 141.00 mcg | 35% |
| 260 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 141.00 mcg | 35% |
| 261 | Cereal, ready to eat, Selects, Cranberry Almond Crunch, Post | Breakfast cereals | 141.00 mcg | 35% |
| 262 | Cereal, ready to eat, Honey Bunches of Oats (Honey Roasted), Post | Breakfast cereals | 140.00 mcg | 35% |
| 263 | Vine spinach, raw | Vegetables and Vegetable Products | 140.00 mcg | 35% |
| 264 | Beans, navy, boiled | Legumes and Legume Products | 140.00 mcg | 35% |
| 265 | Bread, French or Vienna, (also sourdough), toasted | Baked Products | 140.00 mcg | 35% |
| 266 | Cracker, saltine (also oyster, soda, soup), low sodium | Baked Products | 140.00 mcg | 35% |
| 267 | Beans, navy, boiled, salted | Legumes and Legume Products | 140.00 mcg | 35% |
| 268 | Snacks, crisped rice bar, chocolate chip | Snacks | 140.00 mcg | 35% |
| 269 | Ice cream cone, sugar, rolled-type | Baked Products | 140.00 mcg | 35% |
| 270 | Spices, poultry seasoning | Spices and Herbs | 138.00 mcg | 34% |
| 271 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 138.00 mcg | 34% |
| 272 | Tortilla, ready-to-bake / fry, whole-wheat | Baked Products | 138.00 mcg | 34% |
| 273 | Bread, focaccia, Italian flatbread, plain | Baked Products | 138.00 mcg | 34% |
| 274 | Cereal, ready to eat, French Toast Crunch, General Mills | Breakfast cereals | 137.00 mcg | 34% |
| 275 | Cereal, ready to eat, Oatmeal Crisp. various flavours, (almond, maple nut, raisin, triple berry, vanilla almond), General Mills | Breakfast cereals | 137.00 mcg | 34% |
| 276 | Beans, small white, boiled | Legumes and Legume Products | 137.00 mcg | 34% |
| 277 | Beans, small white, boiled, salted | Legumes and Legume Products | 137.00 mcg | 34% |
| 278 | Toaster pastry, brown sugar and cinnamon | Baked Products | 137.00 mcg | 34% |
| 279 | Cracker meal | Baked Products | 136.00 mcg | 34% |
| 280 | Lettuce, cos or romaine | Vegetables and Vegetable Products | 136.00 mcg | 34% |
| 281 | Cereal, ready to eat, On Track, President's Choice | Breakfast cereals | 136.00 mcg | 34% |
| 282 | Cereal, ready to eat, Nesquik, General Mills | Breakfast cereals | 136.00 mcg | 34% |
| 283 | Asparagus, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 135.00 mcg | 34% |
| 284 | Asparagus, frozen, boiled, drained | Vegetables and Vegetable Products | 135.00 mcg | 34% |
| 285 | Cracker, saltine (also oyster, soda, soup) | Baked Products | 134.00 mcg | 34% |
| 286 | Snacks, beef jerky, chopped and formed | Snacks | 134.00 mcg | 34% |
| 287 | Macaroni and cheese, box mix with cheese sauce, unprepared | Mixed Dishes | 134.00 mcg | 34% |
| 288 | Sauce, cheese sauce mix, dry, unprepared | Soups, Sauces and Gravies | 134.00 mcg | 34% |
| 289 | Muffin, blueberry flavour (artificial), dry mix, unprepared | Baked Products | 133.00 mcg | 33% |
| 290 | Peanut flour, low-fat | Legumes and Legume Products | 133.00 mcg | 33% |
| 291 | Croutons, plain | Baked Products | 132.00 mcg | 33% |
| 292 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 132.00 mcg | 33% |
| 293 | Cracker, melba toast, wheat | Baked Products | 132.00 mcg | 33% |
| 294 | Bagel, plain (with onion, poppy seed and/or sesame seed), toasted | Baked Products | 131.00 mcg | 33% |
| 295 | Beans, kidney, dark red, boiled | Legumes and Legume Products | 130.00 mcg | 32% |
| 296 | Beans, kidney, dark red, boiled, salted | Legumes and Legume Products | 130.00 mcg | 32% |
| 297 | Beans, kidney, all types, boiled | Legumes and Legume Products | 130.00 mcg | 32% |
| 298 | Beans, kidney, all types, boiled, with salt | Legumes and Legume Products | 130.00 mcg | 32% |
| 299 | Cereal, ready to eat, Fibre 1: Honey Clusters, General Mills | Breakfast cereals | 129.00 mcg | 32% |
| 300 | Cereal, ready to eat, All Bran Original, Kellogg's | Breakfast cereals | 129.00 mcg | 32% |
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