Nutrient Rankings/Folate

🥦 Cereal Grains and Pasta — Highest Folate(per 100g)

Required for DNA synthesis and cell division, and critical before and during early pregnancy. Richest in legumes and leafy greens. FDA Daily Value: 400μg.

#	Food	Category	Folate(μg)	% DV
31	Wheat flour, white (industrial), 10% protein, bleached, enriched	Cereal Grains and Pasta	170	43%
32	Wheat flour, white (industrial), 11.5% protein, bleached, enriched	Cereal Grains and Pasta	170	43%
33	Wheat flour, white (industrial), 10% protein, unbleached, enriched	Cereal Grains and Pasta	170	43%
34	Wheat flour, white (industrial), 13% protein, bleached, enriched	Cereal Grains and Pasta	170	43%
35	Wheat flour, white (industrial), 15% protein, bleached, enriched	Cereal Grains and Pasta	170	43%
36	Wheat flour, white (industrial), 11.5% protein, unbleached, enriched	Cereal Grains and Pasta	170	43%
37	Flour, semolina, coarse and semi-coarse	Cereal Grains and Pasta	167.7	42%
38	Flour, semolina, fine	Cereal Grains and Pasta	163.6	41%
39	Corn flour, masa, enriched, white	Cereal Grains and Pasta	162	41%
40	Corn flour, yellow, masa, enriched	Cereal Grains and Pasta	162	41%
41	Flour, wheat, all-purpose, enriched, bleached	Cereal Grains and Pasta	160	40%
42	Flour, wheat, all-purpose, enriched, unbleached	Cereal Grains and Pasta	159	40%
43	Flour, corn, yellow, fine meal, enriched	Cereal Grains and Pasta	155	39%
44	Flour, bread, white, enriched, unbleached	Cereal Grains and Pasta	145	36%
45	Wheat flour, white, tortilla mix, enriched	Cereal Grains and Pasta	136	34%
46	Noodles, chinese, chow mein	Cereal Grains and Pasta	125	31%
47	Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	114	29%
48	Wild rice, raw	Cereal Grains and Pasta	95	24%
49	Millet, raw	Cereal Grains and Pasta	85	21%
50	Noodles, egg, enriched, cooked	Cereal Grains and Pasta	84	21%
51	Noodles, egg, cooked, enriched, with added salt	Cereal Grains and Pasta	84	21%
52	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Cereal Grains and Pasta	82	21%
53	Amaranth grain, uncooked	Cereal Grains and Pasta	82	21%
54	Rice, white, long-grain, parboiled, enriched, cooked	Cereal Grains and Pasta	81	20%
55	Wheat bran, crude	Cereal Grains and Pasta	79	20%
56	Triticale flour, whole-grain	Cereal Grains and Pasta	74	19%
57	Triticale	Cereal Grains and Pasta	73	18%
58	Pasta, cooked, enriched, with added salt	Cereal Grains and Pasta	73	18%
59	Pasta, cooked, enriched, without added salt	Cereal Grains and Pasta	73	18%
60	Semolina, unenriched	Cereal Grains and Pasta	72	18%

31–60 of 187 foods

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🥦 Cereal Grains and Pasta — Highest Folate(per 100g)

Other Nutrient Rankings