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 351–400 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Onions, dehydrated flakes | Vegetables and Vegetable Products | 166.00 mcg | 42% |
| 352 | Snacks, pretzels, hard, plain, salted | Snacks | 166.00 mcg | 42% |
| 353 | Soybeans, green, raw | Vegetables and Vegetable Products | 165.00 mcg | 41% |
| 354 | Mushrooms, shiitake, dried | Vegetables and Vegetable Products | 163.00 mcg | 41% |
| 355 | Pork, fresh, variety meats and by-products, liver, cooked, braised | Pork Products | 163.00 mcg | 41% |
| 356 | Bread, sticks, plain | Baked Products | 162.00 mcg | 40% |
| 357 | Spices, mustard seed, ground | Spices and Herbs | 162.00 mcg | 40% |
| 358 | Tennis Bread, plain (Apache) | American Indian/Alaska Native Foods | 162.00 mcg | 40% |
| 359 | Corn flour, yellow, masa, enriched | Cereal Grains and Pasta | 162.00 mcg | 40% |
| 360 | Corn flour, masa, enriched, white | Cereal Grains and Pasta | 162.00 mcg | 40% |
| 361 | Spanish rice mix, dry mix, unprepared | Meals, Entrees, and Side Dishes | 162.00 mcg | 40% |
| 362 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors | Snacks | 160.00 mcg | 40% |
| 363 | Seeds, safflower seed kernels, dried | Nut and Seed Products | 160.00 mcg | 40% |
| 364 | Pepeao, dried | Vegetables and Vegetable Products | 160.00 mcg | 40% |
| 365 | Mung beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 159.00 mcg | 40% |
| 366 | Mung beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 159.00 mcg | 40% |
| 367 | Seeds, safflower seed meal, partially defatted | Nut and Seed Products | 159.00 mcg | 40% |
| 368 | Mustard spinach, (tendergreen), raw | Vegetables and Vegetable Products | 159.00 mcg | 40% |
| 369 | Crackers, matzo, egg and onion | Baked Products | 158.00 mcg | 40% |
| 370 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | Breakfast Cereals | 154.00 mcg | 38% |
| 371 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice | Breakfast Cereals | 154.00 mcg | 38% |
| 372 | Crackers, flavored, fish-shaped | Baked Products | 153.00 mcg | 38% |
| 373 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Original | Baked Products | 153.00 mcg | 38% |
| 374 | Crackers, cheese, regular | Baked Products | 152.00 mcg | 38% |
| 375 | Parsley, fresh | Vegetables and Vegetable Products | 152.00 mcg | 38% |
| 376 | Egg, yolk, raw, frozen, pasteurized | Dairy and Egg Products | 151.00 mcg | 38% |
| 377 | Lima beans, thin seeded (baby), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 150.00 mcg | 38% |
| 378 | Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 150.00 mcg | 38% |
| 379 | Dill weed, fresh | Spices and Herbs | 150.00 mcg | 38% |
| 380 | Beans, black, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 149.00 mcg | 37% |
| 381 | Beans, black, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 149.00 mcg | 37% |
| 382 | Asparagus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 149.00 mcg | 37% |
| 383 | Asparagus, cooked, boiled, drained | Vegetables and Vegetable Products | 149.00 mcg | 37% |
| 384 | Crackers, cream, Gamesa Sabrosas | Baked Products | 149.00 mcg | 37% |
| 385 | Cereals, oats, instant, fortified, maple and brown sugar, dry | Breakfast Cereals | 148.00 mcg | 37% |
| 386 | Okra, frozen, unprepared | Vegetables and Vegetable Products | 148.00 mcg | 37% |
| 387 | Beans, fava, in pod, raw | Vegetables and Vegetable Products | 148.00 mcg | 37% |
| 388 | PIZZA HUT, breadstick, parmesan garlic | Fast Foods | 147.00 mcg | 37% |
| 389 | Fast foods, breadstick, soft, prepared with garlic and parmesan cheese | Fast Foods | 147.00 mcg | 37% |
| 390 | Yardlong beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 146.00 mcg | 36% |
| 391 | Yardlong beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 146.00 mcg | 36% |
| 392 | Egg, yolk, raw, fresh | Dairy and Egg Products | 146.00 mcg | 36% |
| 393 | Spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 146.00 mcg | 36% |
| 394 | Spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 146.00 mcg | 36% |
| 395 | Seaweed, laver, raw | Vegetables and Vegetable Products | 146.00 mcg | 36% |
| 396 | Popovers, dry mix, enriched | Baked Products | 145.00 mcg | 36% |
| 397 | Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 145.00 mcg | 36% |
| 398 | Peanut spread, reduced sugar | Legumes and Legume Products | 144.00 mcg | 36% |
| 399 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 144.00 mcg | 36% |
| 400 | Mothbeans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 143.00 mcg | 36% |
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.