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 5451–5500 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
5451	Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, choice, raw	Beef Products	14.00 mcg	4%	USDA_SR
5452	Breadfruit, raw	Fruits and Fruit Juices	14.00 mcg	4%	USDA_SR
5453	Acerola juice, raw	Fruits and Fruit Juices	14.00 mcg	4%	USDA_SR
5454	Acerola, (west indian cherry), raw	Fruits and Fruit Juices	14.00 mcg	4%	USDA_SR
5455	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Breakfast Cereals	14.00 mcg	4%	USDA_SR
5456	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Breakfast Cereals	14.00 mcg	4%	USDA_SR
5457	Soup, clam chowder, new england, canned, condensed	Soups, Sauces, and Gravies	14.00 mcg	4%	USDA_SR
5458	Soup, chicken noodle, canned, condensed	Soups, Sauces, and Gravies	14.00 mcg	4%	USDA_SR
5459	Salad dressing, french dressing, fat-free	Fats and Oils	14.00 mcg	4%	USDA_SR
5460	Ice cream bar, covered with chocolate and nuts	Dairy and Egg Products	14.00 mcg	4%	USDA_SR
5461	Cheese, neufchatel	Dairy and Egg Products	14.00 mcg	4%	USDA_SR
5462	Babyfood, Baby MUM MUM Rice Biscuits	Baby Foods	14.00 mcg	4%	USDA_SR
5463	Buckwheat groats, roasted, cooked	Cereal Grains and Pasta	14.00 mcg	4%	USDA_SR
5464	Tomato products, canned, sauce, with onions, green peppers, and celery	Vegetables and Vegetable Products	14.00 mcg	4%	USDA_SR
5465	Carrots, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	14.00 mcg	4%	USDA_SR
5466	Beet greens, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	14.00 mcg	4%	USDA_SR
5467	TACO BELL, Nachos Supreme	Fast Foods	14.00 mcg	4%	USDA_SR
5468	Fast foods, nachos, with cheese, beans, ground beef, and tomatoes	Fast Foods	14.00 mcg	4%	USDA_SR
5469	Nuts, coconut milk, canned (liquid expressed from grated meat and water)	Nut and Seed Products	14.00 mcg	4%	USDA_SR
5470	Nuts, coconut cream, canned, sweetened	Nut and Seed Products	14.00 mcg	4%	USDA_SR
5471	Tomato products, canned, sauce, spanish style	Vegetables and Vegetable Products	14.00 mcg	4%	USDA_SR
5472	Radishes, white icicle, raw	Vegetables and Vegetable Products	14.00 mcg	4%	USDA_SR
5473	Peppers, jalapeno, canned, solids and liquids	Vegetables and Vegetable Products	14.00 mcg	4%	USDA_SR
5474	Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	14.00 mcg	4%	USDA_SR
5475	Peppers, sweet, green, frozen, chopped, unprepared	Vegetables and Vegetable Products	14.00 mcg	4%	USDA_SR
5476	Chard, swiss, raw	Vegetables and Vegetable Products	14.00 mcg	4%	USDA_SR
5477	Mammy-apple, (mamey), raw	Fruits and Fruit Juices	14.00 mcg	4%	USDA_SR
5478	Loquats, raw	Fruits and Fruit Juices	14.00 mcg	4%	USDA_SR
5479	ON THE BORDER, cheese enchilada	Restaurant Foods	14.00 mcg	4%	USDA_SR
5480	Stinging Nettles, blanched (Northern Plains Indians)	American Indian/Alaska Native Foods	14.00 mcg	4%	USDA_SR
5481	Gelatin desserts, dry mix, reduced calorie, with aspartame, no added sodium	Sweets	14.00 mcg	4%	USDA_SR
5482	Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin C	Sweets	14.00 mcg	4%	USDA_SR
5483	Snacks, fruit leather, pieces, with vitamin C	Snacks	14.00 mcg	4%	USDA_SR
5484	Nuts, coconut milk, frozen (liquid expressed from grated meat and water)	Nut and Seed Products	14.00 mcg	4%	USDA_SR
5485	Eggplant, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	14.00 mcg	4%	USDA_SR
5486	Lambsquarters, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	14.00 mcg	4%	USDA_SR
5487	Eggplant, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	14.00 mcg	4%	USDA_SR
5488	Cucumber, peeled, raw	Vegetables and Vegetable Products	14.00 mcg	4%	USDA_SR
5489	Cornsalad, raw	Vegetables and Vegetable Products	14.00 mcg	4%	USDA_SR
5490	Arrowhead, raw	Vegetables and Vegetable Products	14.00 mcg	4%	USDA_SR
5491	Passion-fruit, (granadilla), purple, raw	Fruits and Fruit Juices	14.00 mcg	4%	USDA_SR
5492	Orange-grapefruit juice, canned or bottled, unsweetened	Fruits and Fruit Juices	14.00 mcg	4%	USDA_SR
5493	Litchis, raw	Fruits and Fruit Juices	14.00 mcg	4%	USDA_SR
5494	Restaurant, family style, onion rings	Restaurant Foods	14.00 mcg	4%	USDA_SR
5495	DENNY'S, chicken strips	Restaurant Foods	14.00 mcg	4%	USDA_SR
5496	CRACKER BARREL, onion rings, thick-cut	Restaurant Foods	14.00 mcg	4%	USDA_SR
5497	APPLEBEE'S, Double Crunch Shrimp	Restaurant Foods	14.00 mcg	4%	USDA_SR
5498	Noodles, japanese, somen, dry	Cereal Grains and Pasta	14.00 mcg	4%	USDA_SR
5499	Rice, brown, parboiled, dry, UNCLE BEN'S	Cereal Grains and Pasta	14.00 mcg	4%	USDA_SR
5500	Snacks, KELLOGG, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit	Snacks	14.00 mcg	4%	USDA_SR

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Foods high in Folate

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