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 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon | Breakfast Cereals | 205.00 mcg | 51% |
| 252 | Soybeans, mature seeds, dry roasted | Legumes and Legume Products | 205.00 mcg | 51% |
| 253 | Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry | Breakfast Cereals | 205.00 mcg | 51% |
| 254 | Lentils, pink or red, raw | Legumes and Legume Products | 204.00 mcg | 51% |
| 255 | Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread | Breakfast Cereals | 204.00 mcg | 51% |
| 256 | Macaroni and cheese dinner with dry sauce mix, boxed, uncooked | Meals, Entrees, and Side Dishes | 204.00 mcg | 51% |
| 257 | Macaroni or noodles with cheese, microwaveable, unprepared | Meals, Entrees, and Side Dishes | 204.00 mcg | 51% |
| 258 | Protein supplement, milk based, Muscle Milk, powder | Dairy and Egg Products | 200.00 mcg | 50% |
| 259 | Beverages, ABBOTT, EAS whey protein powder | Beverages | 200.00 mcg | 50% |
| 260 | Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour | Snacks | 200.00 mcg | 50% |
| 261 | Candies, MARS SNACKFOOD US, COCOAVIA Crispy Chocolate Bar | Sweets | 200.00 mcg | 50% |
| 262 | Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY | Breakfast Cereals | 200.00 mcg | 50% |
| 263 | Meat extender | Legumes and Legume Products | 198.00 mcg | 50% |
| 264 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 196.00 mcg | 49% |
| 265 | Wheat flour, white, all-purpose, self-rising, enriched | Cereal Grains and Pasta | 196.00 mcg | 49% |
| 266 | Parsley, freeze-dried | Vegetables and Vegetable Products | 194.00 mcg | 48% |
| 267 | Turnip greens, raw | Vegetables and Vegetable Products | 194.00 mcg | 48% |
| 268 | Spinach, raw | Vegetables and Vegetable Products | 194.00 mcg | 48% |
| 269 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran | Breakfast Cereals | 193.00 mcg | 48% |
| 270 | Egg, whole, dried, stabilized, glucose reduced | Dairy and Egg Products | 193.00 mcg | 48% |
| 271 | Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch | Breakfast Cereals | 192.00 mcg | 48% |
| 272 | Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size | Breakfast Cereals | 192.00 mcg | 48% |
| 273 | Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal | Breakfast Cereals | 192.00 mcg | 48% |
| 274 | Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry | Breakfast Cereals | 191.00 mcg | 48% |
| 275 | Cereals, oats, instant, fortified, with cinnamon and spice, dry | Breakfast Cereals | 191.00 mcg | 48% |
| 276 | Asparagus, frozen, unprepared | Vegetables and Vegetable Products | 191.00 mcg | 48% |
| 277 | Babyfood, cereal, high protein, with apple and orange, dry | Baby Foods | 190.00 mcg | 48% |
| 278 | Rice and vermicelli mix, beef flavor, unprepared | Meals, Entrees, and Side Dishes | 189.00 mcg | 47% |
| 279 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry | Vegetables and Vegetable Products | 188.00 mcg | 47% |
| 280 | Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry | Breakfast Cereals | 187.00 mcg | 47% |
| 281 | Cowpeas (blackeyes), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 187.00 mcg | 47% |
| 282 | Wheat flour, white, cake, enriched | Cereal Grains and Pasta | 186.00 mcg | 46% |
| 283 | Garlic bread, frozen | Baked Products | 186.00 mcg | 46% |
| 284 | Rolls, dinner, egg | Baked Products | 184.00 mcg | 46% |
| 285 | Formulated Bar, SOUTH BEACH protein bar | Snacks | 184.00 mcg | 46% |
| 286 | Quinoa, uncooked | Cereal Grains and Pasta | 184.00 mcg | 46% |
| 287 | Fast foods, french toast sticks | Fast Foods | 183.00 mcg | 46% |
| 288 | Wheat flour, white, all-purpose, enriched, calcium-fortified | Cereal Grains and Pasta | 183.00 mcg | 46% |
| 289 | Semolina, enriched | Cereal Grains and Pasta | 183.00 mcg | 46% |
| 290 | Wheat flour, white, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 183.00 mcg | 46% |
| 291 | Wheat flour, white, bread, enriched | Cereal Grains and Pasta | 183.00 mcg | 46% |
| 292 | Wheat flour, white, all-purpose, enriched, bleached | Cereal Grains and Pasta | 183.00 mcg | 46% |
| 293 | Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Almond Snack Bar | Snacks | 182.00 mcg | 46% |
| 294 | Cereals ready-to-eat, POST SELECTS Blueberry Morning | Breakfast Cereals | 182.00 mcg | 46% |
| 295 | Candies, MARS SNACKFOOD US, COCOAVIA Blueberry and Almond Chocolate Bar | Sweets | 182.00 mcg | 46% |
| 296 | Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits | Breakfast Cereals | 182.00 mcg | 46% |
| 297 | Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan | Breakfast Cereals | 182.00 mcg | 46% |
| 298 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 182.00 mcg | 46% |
| 299 | Lentils, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 181.00 mcg | 45% |
| 300 | Lentils, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 181.00 mcg | 45% |
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