Foods high in Folate (Canadian (CNF))

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 451–500 of 4,811 foods

#	Food	Category	Per 100 g	% DV
451	Sesbania flowers, raw	Vegetables and Vegetable Products	102.00 mcg	26%
452	Beans, great northern, boiled, salted	Legumes and Legume Products	102.00 mcg	26%
453	Vegetarian fillets, meatless	Legumes and Legume Products	102.00 mcg	26%
454	Meatless, fish sticks	Legumes and Legume Products	102.00 mcg	26%
455	Brussels sprouts, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	101.00 mcg	25%
456	Cereal, ready to eat, Shreddies, honey, Post	Breakfast cereals	101.00 mcg	25%
457	Brussels sprouts, frozen, boiled, drained	Vegetables and Vegetable Products	101.00 mcg	25%
458	Cowpeas, leafy tips, raw	Vegetables and Vegetable Products	101.00 mcg	25%
459	Roll, dinner, plain (also brown and serve), commercial	Baked Products	101.00 mcg	25%
460	Cracker, standard snack-type, sandwich, with cheese filling	Baked Products	100.00 mcg	25%
461	Bread, rye	Baked Products	100.00 mcg	25%
462	Seeds, sesame butter, from whole seed, paste	Nuts and Seeds	100.00 mcg	25%
463	Peas, pigeon, boiled, drained	Vegetables and Vegetable Products	100.00 mcg	25%
464	Lentils, sprouted, raw	Vegetables and Vegetable Products	100.00 mcg	25%
465	Okra (gumbo), frozen, boiled, drained	Vegetables and Vegetable Products	100.00 mcg	25%
466	Cookie, shortbread, plain, commercial, no sugar added, with artificial sweetener	Baked Products	100.00 mcg	25%
467	Cereal, ready to eat, Special K: Satisfaction, Kellogg's	Breakfast cereals	100.00 mcg	25%
468	Salad, caesar, homemade	Mixed Dishes	100.00 mcg	25%
469	Peas, pigeon, boiled, drained, with salt	Vegetables and Vegetable Products	100.00 mcg	25%
470	Okra (gumbo), frozen, boiled, drained, with salt	Vegetables and Vegetable Products	100.00 mcg	25%
471	Meatless, luncheon slices	Legumes and Legume Products	100.00 mcg	25%
472	Breakfast tart, low fat	Baked Products	100.00 mcg	25%
473	Pasta, egg noodles, enriched, cooked, salted	Cereals, Grains and Pasta	99.00 mcg	25%
474	Pasta, egg noodles, enriched, cooked	Cereals, Grains and Pasta	99.00 mcg	25%
475	Broccoli, chinese, cooked	Vegetables and Vegetable Products	99.00 mcg	25%
476	Roll, dinner, rye	Baked Products	99.00 mcg	25%
477	Bread, protein (includes gluten), toasted	Baked Products	99.00 mcg	25%
478	Seeds, sesame seeds, whole, roasted and toasted	Nuts and Seeds	98.00 mcg	24%
479	Cereal, ready to eat, Honey Bunches of Oats with almonds, Post	Breakfast cereals	98.00 mcg	24%
480	Spinach, canned, drained solids	Vegetables and Vegetable Products	98.00 mcg	24%
481	Beef, kidneys, raw	Beef Products	98.00 mcg	24%
482	Cereal, ready to eat, Froot Loops, Kellogg's	Breakfast cereals	98.00 mcg	24%
483	Bagel, oat bran	Baked Products	98.00 mcg	24%
484	Nuts, walnuts, English or Persian, dried	Nuts and Seeds	98.00 mcg	24%
485	Seeds, sesame butter, tahini, roasted and toasted kernels	Nuts and Seeds	98.00 mcg	24%
486	Seeds, sesame butter, tahini, unroasted kernels	Nuts and Seeds	98.00 mcg	24%
487	Bread, egg, (challah), toasted	Baked Products	98.00 mcg	24%
488	Seeds, sesame butter, tahini, from raw and stone ground kernels	Nuts and Seeds	98.00 mcg	24%
489	Bar, milk and cereal	Baked Products	98.00 mcg	24%
490	Bread, italian, toasted	Baked Products	97.00 mcg	24%
491	Pasta, macaroni, protein-fortified, enriched, cooked	Cereals, Grains and Pasta	97.00 mcg	24%
492	Snacks, corn-based, extruded, puffs or twists, cheese, baked, low fat	Snacks	97.00 mcg	24%
493	Peanuts, all types, dry roasted	Legumes and Legume Products	97.00 mcg	24%
494	Arugula, raw	Vegetables and Vegetable Products	97.00 mcg	24%
495	Peanuts, all types, dry-roasted, salted	Legumes and Legume Products	97.00 mcg	24%
496	Bread stuffing, cornbread, dry mix, prepared	Baked Products	97.00 mcg	24%
497	Seeds, sesame seed kernels, toasted, shelled	Nuts and Seeds	96.00 mcg	24%
498	Broadbeans (fava beans), fresh, raw	Vegetables and Vegetable Products	96.00 mcg	24%
499	Cereal, ready to eat, Lucky Charms, General Mills	Breakfast cereals	96.00 mcg	24%
500	Asparagus, canned, drained solids	Vegetables and Vegetable Products	96.00 mcg	24%

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Foods high in Folate (Canadian (CNF))

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