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 351–400 of 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Artichoke (Globe, French), frozen, boiled, drained | Vegetables and Vegetable Products | 119.00 mcg | 30% |
| 352 | English muffin, plain (also sourdough), toasted | Baked Products | 119.00 mcg | 30% |
| 353 | Bread crumbs, dry, grated, seasoned | Baked Products | 119.00 mcg | 30% |
| 354 | Egg, chicken, dried, whole | Dairy and Egg Products | 119.00 mcg | 30% |
| 355 | Bread, wheat germ | Baked Products | 118.00 mcg | 30% |
| 356 | Turnip greens, boiled, drained | Vegetables and Vegetable Products | 118.00 mcg | 30% |
| 357 | Beans, pinto, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 118.00 mcg | 30% |
| 358 | Snacks, Clif bar, all flavours | Snacks | 118.00 mcg | 30% |
| 359 | Turnip greens, boiled, drained, with salt | Vegetables and Vegetable Products | 118.00 mcg | 30% |
| 360 | Soup, ramen noodles, chicken flavour, dry | Soups, Sauces and Gravies | 117.00 mcg | 29% |
| 361 | Soup, ramen noodles, any flavour, dry | Soups, Sauces and Gravies | 116.00 mcg | 29% |
| 362 | Bread, protein (includes gluten) | Baked Products | 116.00 mcg | 29% |
| 363 | Shallot, freeze-dried | Vegetables and Vegetable Products | 116.00 mcg | 29% |
| 364 | Seeds, sesame seed kernels, dried, shelled | Nuts and Seeds | 115.00 mcg | 29% |
| 365 | Nuts, acorns, dried | Nuts and Seeds | 115.00 mcg | 29% |
| 366 | Tortilla, ready-to-bake / fry, corn, unsalted | Baked Products | 114.00 mcg | 28% |
| 367 | Nuts, acorn flour, full-fat | Nuts and Seeds | 114.00 mcg | 28% |
| 368 | Peppermint, fresh | Spices and Herbs | 114.00 mcg | 28% |
| 369 | Malabar spinach, cooked | Vegetables and Vegetable Products | 114.00 mcg | 28% |
| 370 | Pasta, egg noodles, spinach, enriched, cooked | Cereals, Grains and Pasta | 113.00 mcg | 28% |
| 371 | Cereal, ready to eat, Reese Puffs (Peanut butter), General Mills | Breakfast cereals | 113.00 mcg | 28% |
| 372 | Roll, french | Baked Products | 113.00 mcg | 28% |
| 373 | Nuts, filberts or hazelnuts, dried | Nuts and Seeds | 113.00 mcg | 28% |
| 374 | Seeds, breadnuttree seeds, dried | Nuts and Seeds | 113.00 mcg | 28% |
| 375 | Nuts, beechnuts, dried | Nuts and Seeds | 113.00 mcg | 28% |
| 376 | Bread, wheat germ, toasted | Baked Products | 112.00 mcg | 28% |
| 377 | Frybread, made with lard | Baked Products | 112.00 mcg | 28% |
| 378 | Fireweed, native, leaves, raw | Vegetables and Vegetable Products | 112.00 mcg | 28% |
| 379 | Soybeans, green (edamame), boiled, drained, with salt | Vegetables and Vegetable Products | 111.00 mcg | 28% |
| 380 | Corn, dried, yellow | Vegetables and Vegetable Products | 111.00 mcg | 28% |
| 381 | Peas, pigeon (red gram), boiled, salted | Legumes and Legume Products | 111.00 mcg | 28% |
| 382 | Roll, hamburger / hot dog, plain | Baked Products | 111.00 mcg | 28% |
| 383 | Roll, hamburger / hot dog, multigrain | Baked Products | 111.00 mcg | 28% |
| 384 | Roll, hamburger / hot dog, Calorie-reduced | Baked Products | 111.00 mcg | 28% |
| 385 | Toaster pastry, fruit (apple, blueberry, cherry, strawberry) | Baked Products | 111.00 mcg | 28% |
| 386 | Peas, pigeon (red gram), boiled | Legumes and Legume Products | 111.00 mcg | 28% |
| 387 | Bagel, cinnamon-raisin | Baked Products | 111.00 mcg | 28% |
| 388 | Soybeans, green (edamame), boiled, drained | Vegetables and Vegetable Products | 111.00 mcg | 28% |
| 389 | Cereal, ready to eat, Cheerios: multigrain, General Mills | Breakfast cereals | 110.00 mcg | 28% |
| 390 | Bread, white, commercial, reduced sodium | Baked Products | 110.00 mcg | 28% |
| 391 | Chicory greens (cichorium intybus), raw | Vegetables and Vegetable Products | 110.00 mcg | 28% |
| 392 | Snacks, corn-based, extruded, onion | Snacks | 110.00 mcg | 28% |
| 393 | Nuts, European chestnuts (sweet), dried, peeled | Nuts and Seeds | 110.00 mcg | 28% |
| 394 | Nuts, Chinese chestnuts, dried | Nuts and Seeds | 110.00 mcg | 28% |
| 395 | Seeds, hemp seeds, hulled | Nuts and Seeds | 110.00 mcg | 28% |
| 396 | Soup, ramen noodles, beef flavour, dry | Soups, Sauces and Gravies | 109.00 mcg | 27% |
| 397 | Spices, rosemary, fresh | Spices and Herbs | 109.00 mcg | 27% |
| 398 | Bread, white, commercial | Baked Products | 109.00 mcg | 27% |
| 399 | Cracker, barge pilot biscuit | Baked Products | 109.00 mcg | 27% |
| 400 | Nuts, Japanese chestnuts, dried | Nuts and Seeds | 109.00 mcg | 27% |
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