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 301–350 of 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Collards, raw | Vegetables and Vegetable Products | 129.00 mcg | 32% |
| 302 | Balsam-pear (bitter gourd, bitter melon), leafy tips, raw | Vegetables and Vegetable Products | 128.00 mcg | 32% |
| 303 | Cereal, ready to eat, Corn Flakes: Frosted, Compliments | Breakfast cereals | 128.00 mcg | 32% |
| 304 | Pasta mix, classic beef, unprepared | Mixed Dishes | 127.00 mcg | 32% |
| 305 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 127.00 mcg | 32% |
| 306 | Meatless, bacon bits | Legumes and Legume Products | 127.00 mcg | 32% |
| 307 | Cereal, ready to eat, Shreddies, Post | Breakfast cereals | 127.00 mcg | 32% |
| 308 | Cowpeas (black-eyed peas), immature seeds, boiled, drained | Vegetables and Vegetable Products | 127.00 mcg | 32% |
| 309 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 127.00 mcg | 32% |
| 310 | Cowpeas, boiled, drained, with salt | Vegetables and Vegetable Products | 127.00 mcg | 32% |
| 311 | Peanuts, Valencia, oil-roasted | Legumes and Legume Products | 126.00 mcg | 32% |
| 312 | Artichoke (Globe, French), frozen, unprepared | Vegetables and Vegetable Products | 126.00 mcg | 32% |
| 313 | Peanuts, Spanish, oil-roasted, salted | Legumes and Legume Products | 126.00 mcg | 32% |
| 314 | Peanuts, Spanish, oil-roasted | Legumes and Legume Products | 126.00 mcg | 32% |
| 315 | Peanuts, Valencia, oil-roasted, salted | Legumes and Legume Products | 126.00 mcg | 32% |
| 316 | Taro leaves, raw | Vegetables and Vegetable Products | 126.00 mcg | 32% |
| 317 | Bread, potato | Baked Products | 126.00 mcg | 32% |
| 318 | Egg substitute, powder | Dairy and Egg Products | 125.00 mcg | 31% |
| 319 | Cereal, ready to eat, 'All Bran' Bran Flakes, Kellogg's | Breakfast cereals | 125.00 mcg | 31% |
| 320 | Peanuts, Virginia, oil-roasted | Legumes and Legume Products | 125.00 mcg | 31% |
| 321 | Gravy, chicken, dehydrated | Soups, Sauces and Gravies | 125.00 mcg | 31% |
| 322 | Biscuit, plain/buttermilk, dry mix, unprepared | Baked Products | 125.00 mcg | 31% |
| 323 | Peanuts, Virginia, oil-roasted, salted | Legumes and Legume Products | 125.00 mcg | 31% |
| 324 | Veal, liver, raw | Lamb, Veal and Game | 125.00 mcg | 31% |
| 325 | Nuts, simulated product, wheat-based, all flavours except macadamia, without salt | Nuts and Seeds | 125.00 mcg | 31% |
| 326 | Cracker, melba toast, plain, unsalted | Baked Products | 124.00 mcg | 31% |
| 327 | Cracker, saltine (also oyster, soda, soup), unsalted top | Baked Products | 124.00 mcg | 31% |
| 328 | Cracker, saltine (also oyster, soda, soup), low fat and sodium | Baked Products | 124.00 mcg | 31% |
| 329 | Cracker, melba toast, plain | Baked Products | 124.00 mcg | 31% |
| 330 | Tortilla, ready-to-bake / fry, flour | Baked Products | 123.00 mcg | 31% |
| 331 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 123.00 mcg | 31% |
| 332 | Bread, French or Vienna (also sourdough) | Baked Products | 123.00 mcg | 31% |
| 333 | Jute, potherb, raw | Vegetables and Vegetable Products | 123.00 mcg | 31% |
| 334 | Cereal, ready to eat, Cinnamon Toast Crunch, General Mills | Breakfast cereals | 122.00 mcg | 30% |
| 335 | Cereal, ready to eat, Cheerios, General Mills | Breakfast cereals | 122.00 mcg | 30% |
| 336 | Soup, beef noodle, dehydrated | Soups, Sauces and Gravies | 122.00 mcg | 30% |
| 337 | Pasta mix, classic cheeseburger macaroni, unprepared | Mixed Dishes | 122.00 mcg | 30% |
| 338 | Bread, 'fry bread', made with lard (Navajo) | Baked Products | 122.00 mcg | 30% |
| 339 | Bread, garlic, toasted | Baked Products | 121.00 mcg | 30% |
| 340 | Fast foods, dessert, animal crackers | Fast Foods | 121.00 mcg | 30% |
| 341 | Spinach, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 121.00 mcg | 30% |
| 342 | Cereal, ready to eat, Cheerios: Apple Cinnamon, General Mills | Breakfast cereals | 121.00 mcg | 30% |
| 343 | Beans, adzuki, boiled | Legumes and Legume Products | 121.00 mcg | 30% |
| 344 | Spinach, frozen, boiled, drained | Vegetables and Vegetable Products | 121.00 mcg | 30% |
| 345 | Beans, adzuki, boiled, salted | Legumes and Legume Products | 121.00 mcg | 30% |
| 346 | Peanuts, all types, oil-roasted, salted | Legumes and Legume Products | 120.00 mcg | 30% |
| 347 | Peanuts, all types, oil-roasted | Legumes and Legume Products | 120.00 mcg | 30% |
| 348 | Tomato powder | Vegetables and Vegetable Products | 120.00 mcg | 30% |
| 349 | Cereal, ready to eat, Fibre 1: Raisin Bran Clusters, General Mills | Breakfast cereals | 120.00 mcg | 30% |
| 350 | Artichoke (Globe, French), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 119.00 mcg | 30% |
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