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 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Spices, parsley, dried | Spices and Herbs | 180.00 mcg | 45% |
| 302 | Spices, bay leaf | Spices and Herbs | 180.00 mcg | 45% |
| 303 | Seaweed, kelp, raw | Vegetables and Vegetable Products | 180.00 mcg | 45% |
| 304 | Mollusks, conch, baked or broiled | Finfish and Shellfish Products | 179.00 mcg | 45% |
| 305 | Babyfood, cereal, barley, dry fortified | Baby Foods | 179.00 mcg | 45% |
| 306 | Cereals, QUAKER, Instant Grits, Country Bacon flavor, dry | Breakfast Cereals | 178.00 mcg | 44% |
| 307 | Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry | Breakfast Cereals | 178.00 mcg | 44% |
| 308 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 177.00 mcg | 44% |
| 309 | Pasta, fresh-refrigerated, spinach, as purchased | Cereal Grains and Pasta | 177.00 mcg | 44% |
| 310 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 177.00 mcg | 44% |
| 311 | Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry | Breakfast Cereals | 176.00 mcg | 44% |
| 312 | Soy protein isolate, potassium type | Legumes and Legume Products | 176.00 mcg | 44% |
| 313 | Soy protein isolate | Legumes and Legume Products | 176.00 mcg | 44% |
| 314 | Cereals, QUAKER, corn grits, instant, plain, dry | Breakfast Cereals | 176.00 mcg | 44% |
| 315 | Pasta, fresh-refrigerated, plain, as purchased | Cereal Grains and Pasta | 176.00 mcg | 44% |
| 316 | Bread, stuffing, cornbread, dry mix | Baked Products | 175.00 mcg | 44% |
| 317 | Rice mix, cheese flavor, dry mix, unprepared | Meals, Entrees, and Side Dishes | 175.00 mcg | 44% |
| 318 | Egg, yolk, raw, frozen, sugared, pasteurized | Dairy and Egg Products | 174.00 mcg | 44% |
| 319 | Ice cream cones, cake or wafer-type | Baked Products | 173.00 mcg | 43% |
| 320 | Cereals, QUAKER, Instant Grits Product with American Cheese Flavor, dry | Breakfast Cereals | 173.00 mcg | 43% |
| 321 | Pigeonpeas, immature seeds, raw | Vegetables and Vegetable Products | 173.00 mcg | 43% |
| 322 | Beans, pinto, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 172.00 mcg | 43% |
| 323 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 172.00 mcg | 43% |
| 324 | Beans, pinto, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 172.00 mcg | 43% |
| 325 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 172.00 mcg | 43% |
| 326 | Soybeans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 172.00 mcg | 43% |
| 327 | Cereals, QUAKER, Instant Grits, Butter flavor, dry | Breakfast Cereals | 171.00 mcg | 43% |
| 328 | Cereals, corn grits, white, regular and quick, enriched, dry | Breakfast Cereals | 171.00 mcg | 43% |
| 329 | Snacks, pretzels, hard, plain, made with enriched flour, unsalted | Snacks | 171.00 mcg | 43% |
| 330 | Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar | Breakfast Cereals | 170.00 mcg | 42% |
| 331 | Cereals ready-to-eat, POST, Honey Nut Shredded Wheat | Breakfast Cereals | 170.00 mcg | 42% |
| 332 | Wheat flour, white (industrial), 15% protein, bleached, enriched | Cereal Grains and Pasta | 170.00 mcg | 42% |
| 333 | Wheat flour, white (industrial), 10% protein, bleached, enriched | Cereal Grains and Pasta | 170.00 mcg | 42% |
| 334 | Wheat flour, white (industrial), 9% protein, bleached, enriched | Cereal Grains and Pasta | 170.00 mcg | 42% |
| 335 | Wheat flour, white (industrial), 13% protein, bleached, enriched | Cereal Grains and Pasta | 170.00 mcg | 42% |
| 336 | Wheat flour, white (industrial), 11.5% protein, unbleached, enriched | Cereal Grains and Pasta | 170.00 mcg | 42% |
| 337 | Wheat flour, white (industrial), 11.5% protein, bleached, enriched | Cereal Grains and Pasta | 170.00 mcg | 42% |
| 338 | Wheat flour, white (industrial), 10% protein, unbleached, enriched | Cereal Grains and Pasta | 170.00 mcg | 42% |
| 339 | Peppers, pasilla, dried | Vegetables and Vegetable Products | 170.00 mcg | 42% |
| 340 | Beans, pink, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 168.00 mcg | 42% |
| 341 | Bread, stuffing, dry mix | Baked Products | 168.00 mcg | 42% |
| 342 | Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry | Breakfast Cereals | 168.00 mcg | 42% |
| 343 | Beans, pink, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 168.00 mcg | 42% |
| 344 | Cowpeas (blackeyes), immature seeds, raw | Vegetables and Vegetable Products | 168.00 mcg | 42% |
| 345 | Beverages, Energy Drink, sugar free | Beverages | 167.00 mcg | 42% |
| 346 | Beverages, Energy Drink with carbonated water and high fructose corn syrup | Beverages | 167.00 mcg | 42% |
| 347 | Babyfood, cereal, oatmeal, with bananas, dry | Baby Foods | 167.00 mcg | 42% |
| 348 | Babyfood, Multigrain whole grain cereal, dry fortified | Baby Foods | 167.00 mcg | 42% |
| 349 | Babyfood, cereal, mixed, dry fortified | Baby Foods | 167.00 mcg | 42% |
| 350 | Babyfood, cereal, whole wheat, with apples, dry fortified | Baby Foods | 166.00 mcg | 42% |
Need this on a label? Turn these foods into a print-ready Nutrition Facts label.
Make a labelBuild a recipe from any of these ingredients and export a print-ready FDA or Canada Nutrition Facts label. Free.