Foods high in Folate

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 4951–5000 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
4951	Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated	Vegetables and Vegetable Products	17.00 mcg	4%	USDA_SR
4952	Mushrooms, white, raw	Vegetables and Vegetable Products	17.00 mcg	4%	USDA_SR
4953	Kale, frozen, unprepared	Vegetables and Vegetable Products	17.00 mcg	4%	USDA_SR
4954	Cheese, cottage, with vegetables	Dairy and Egg Products	17.00 mcg	4%	USDA_SR
4955	DENNY'S, fish fillet, battered or breaded, fried	Restaurant Foods	17.00 mcg	4%	USDA_SR
4956	Nuts, chestnuts, japanese, boiled and steamed	Nut and Seed Products	17.00 mcg	4%	USDA_SR
4957	Sweet potato, canned, vacuum pack	Vegetables and Vegetable Products	17.00 mcg	4%	USDA_SR
4958	Squash, winter, acorn, raw	Vegetables and Vegetable Products	17.00 mcg	4%	USDA_SR
4959	Radishes, oriental, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	17.00 mcg	4%	USDA_SR
4960	Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	17.00 mcg	4%	USDA_SR
4961	Kumquats, raw	Fruits and Fruit Juices	17.00 mcg	4%	USDA_SR
4962	Popcorn, microwave, low fat and sodium	Snacks	17.00 mcg	4%	USDA_SR
4963	Salmonberries, raw (Alaska Native)	American Indian/Alaska Native Foods	17.00 mcg	4%	USDA_SR
4964	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Fruits and Fruit Juices	17.00 mcg	4%	USDA_SR
4965	Babyfood, banana no tapioca, strained	Baby Foods	17.00 mcg	4%	USDA_SR
4966	Babyfood, dinner, jarred, pasta with cheese and vegetables	Babyfoods	17.00 mcg	4%	CNF
4967	Soup, cream, broccoli, canned, condensed, reduced fat, 2% M.F. milk added	Soups, Sauces and Gravies	17.00 mcg	4%	CNF
4968	Soup, beef barley, ready-to-serve, reduced sodium	Soups, Sauces and Gravies	17.00 mcg	4%	CNF
4969	Bread, sprouted wheat with added calcium and vitamin D, commercial, toasted	Baked Products	17.00 mcg	4%	CNF
4970	Bread, whole grain (whole-wheat), with added fibre, commercial, toasted	Baked Products	17.00 mcg	4%	CNF
4971	Dessert, frozen, ice cream, soft serve, chocolate, light	Sweets	17.00 mcg	4%	CNF
4972	Sauce, cocktail, ready-to-serve	Soups, Sauces and Gravies	17.00 mcg	4%	CNF
4973	Stir fry with tofu	Mixed Dishes	17.00 mcg	4%	CNF
4974	Restaurant, Chinese, noodles, crunchy	Cereals, Grains and Pasta	17.00 mcg	4%	CNF
4975	Radish, oriental (daikon), boiled, drained, with salt	Vegetables and Vegetable Products	17.00 mcg	4%	CNF
4976	Potato, skin, cooked in skin, microwaved, with salt	Vegetables and Vegetable Products	17.00 mcg	4%	CNF
4977	Potato, french-fried, frozen, partially fried, cottage cut, heated in oven, with salt	Vegetables and Vegetable Products	17.00 mcg	4%	CNF
4978	Salmonberry, raw	Fruits and fruit juices	17.00 mcg	4%	CNF
4979	Snacks, popcorn, microwave, low fat and sodium	Snacks	17.00 mcg	4%	CNF
4980	Egg, chicken, scrambled, frozen mixture	Dairy and Egg Products	17.00 mcg	4%	CNF
4981	Cheese, cottage, with vegetables	Dairy and Egg Products	17.00 mcg	4%	CNF
4982	Snacks, popcorn, oil-popped, unsalted	Snacks	17.00 mcg	4%	CNF
4983	Orange-strawberry-banana juice	Fruits and fruit juices	17.00 mcg	4%	CNF
4984	Dessert topping (non dairy), fat free, Reddi Wip	Dairy and Egg Products	17.00 mcg	4%	CNF
4985	Cereal, hot, oats, instant: Wild Berry Medley, prepared, Quaker	Breakfast cereals	17.00 mcg	4%	CNF
4986	Cereal, hot, oats, instant: golden honey with bran, prepared, Quaker	Breakfast cereals	17.00 mcg	4%	CNF
4987	Cereal, hot, oats, instant: Cookies and Cream, prepared, Quaker	Breakfast cereals	17.00 mcg	4%	CNF
4988	Tofu, regular; soft or firm, prepared with magnesium chloride (nigari)	Legumes and Legume Products	17.00 mcg	4%	CNF
4989	Yautia (tannier), raw	Vegetables and Vegetable Products	17.00 mcg	4%	CNF
4990	Lamb, Canadian, leg, whole, lean and fat, 3mm (1/8") trim, raw	Lamb, Veal and Game	17.00 mcg	4%	CNF
4991	Fast foods, entree, fish fillet, battered or breaded, fried	Fast Foods	17.00 mcg	4%	CNF
4992	Fast foods, entree, chicken, breaded and fried, dark meat (drumstick or thigh)	Fast Foods	17.00 mcg	4%	CNF
4993	Snacks, popcorn, oil-popped, white popcorn, with salt	Snacks	17.00 mcg	4%	CNF
4994	Snacks, tortilla chips, ranch	Snacks	17.00 mcg	4%	CNF
4995	Cracker, matzo, plain	Baked Products	17.00 mcg	4%	CNF
4996	Cake, chocolate, commercial, with chocolate icing (frosting), in-store bakery	Baked Products	17.00 mcg	4%	CNF
4997	Veal, shoulder, shank, lean, roasted	Lamb, Veal and Game	17.00 mcg	4%	CNF
4998	Veal, shoulder, shank, lean and fat, roasted	Lamb, Veal and Game	17.00 mcg	4%	CNF
4999	Lamb, Canadian, leg, whole, lean, cooked	Lamb, Veal and Game	17.00 mcg	4%	CNF
5000	Lamb, Canadian, leg, whole, lean, raw	Lamb, Veal and Game	17.00 mcg	4%	CNF

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Foods high in Folate

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