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 601–650 of 4,811 foods

#	Food	Category	Per 100 g	% DV
601	Nuts, mixed nuts, oil roasted with peanuts	Nuts and Seeds	83.00 mcg	21%
602	Grains, barley, malt extract, dried	Cereals, Grains and Pasta	83.00 mcg	21%
603	Beans, lima, dry, large, boiled	Legumes and Legume Products	83.00 mcg	21%
604	Nuts, mixed nuts, oil roasted with peanuts, salted	Nuts and Seeds	83.00 mcg	21%
605	Biscuit, multigrain, refrigerated dough	Baked Products	83.00 mcg	21%
606	Beef, kidney, simmered	Beef Products	83.00 mcg	21%
607	Biscuit, plain/buttermilk, refrigerated dough, lower fat, baked	Baked Products	83.00 mcg	21%
608	Nuts, mixed nuts, oil roasted with peanuts, lightly salted	Nuts and Seeds	83.00 mcg	21%
609	Cabbage, napa, raw	Vegetables and Vegetable Products	83.00 mcg	21%
610	Broccoli raab (rapini), raw	Vegetables and Vegetable Products	83.00 mcg	21%
611	Hummus, commercial	Legumes and Legume Products	83.00 mcg	21%
612	Grape leaves (vine leaves), raw	Vegetables and Vegetable Products	83.00 mcg	21%
613	Babyfood, cereal, soya, with fruit, dry	Babyfoods	82.00 mcg	20%
614	Cracker, saltine (also oyster, soda, soup), whole wheat (includes multigrain)	Baked Products	82.00 mcg	20%
615	Pasta, spaghetti, protein-fortified, enriched, cooked	Cereals, Grains and Pasta	82.00 mcg	20%
616	Cracker, wheat, low fat	Baked Products	82.00 mcg	20%
617	Cracker, cheese, sandwich, with cheese filling	Baked Products	82.00 mcg	20%
618	Spices, poppy seed	Spices and Herbs	82.00 mcg	20%
619	Pancake, whole-wheat, dry mix, incomplete, unprepared	Baked Products	82.00 mcg	20%
620	Grains, amaranth, raw	Cereals, Grains and Pasta	82.00 mcg	20%
621	Gravy, turkey, dehydrated	Soups, Sauces and Gravies	82.00 mcg	20%
622	Beans, yellow, boiled, salted	Legumes and Legume Products	81.00 mcg	20%
623	Beans, great northern, canned, solids and liquid, no salt added	Legumes and Legume Products	81.00 mcg	20%
624	Avocado, raw, all commercial varieties	Fruits and fruit juices	81.00 mcg	20%
625	Beans, yellow, boiled	Legumes and Legume Products	81.00 mcg	20%
626	Corn fritter	Baked Products	81.00 mcg	20%
627	Cookie, shortbread, plain, commercial	Baked Products	81.00 mcg	20%
628	Beans, white, boiled	Legumes and Legume Products	81.00 mcg	20%
629	Cracker, rye, sandwich-type with cheese filling	Baked Products	81.00 mcg	20%
630	Beans, white, boiled, salted	Legumes and Legume Products	81.00 mcg	20%
631	Lamb, kidney, braised	Lamb, Veal and Game	81.00 mcg	20%
632	Gravy, au jus, dehydrated	Soups, Sauces and Gravies	81.00 mcg	20%
633	Beans, great northern, canned, solids and liquid, reduced sodium	Legumes and Legume Products	81.00 mcg	20%
634	Pasta, macaroni (spirals), vegetable, enriched, cooked	Cereals, Grains and Pasta	81.00 mcg	20%
635	Cookie, graham cracker, plain or honey, low fat	Baked Products	80.00 mcg	20%
636	Beets, boiled, drained, with salt	Vegetables and Vegetable Products	80.00 mcg	20%
637	Fast foods, sandwiches and burgers, hamburger, regular, single patty, plain	Fast Foods	80.00 mcg	20%
638	Burrito, beef and bean, frozen	Mixed Dishes	80.00 mcg	20%
639	Toaster pastry, fruit (strawberry, cherry, apple), low fat	Baked Products	80.00 mcg	20%
640	Beets, boiled, drained	Vegetables and Vegetable Products	80.00 mcg	20%
641	Soybeans, mature seeds, sprouted, bean sprouts, steamed	Vegetables and Vegetable Products	80.00 mcg	20%
642	Egg, duck, whole, fresh, raw	Dairy and Egg Products	80.00 mcg	20%
643	Chicken, broiler, heart, simmered	Poultry Products	80.00 mcg	20%
644	Cress, garden, raw	Vegetables and Vegetable Products	80.00 mcg	20%
645	English muffin, multigrain (also granola)	Baked Products	80.00 mcg	20%
646	Fish, roe, mixed species, raw	Finfish and Shellfish Products	80.00 mcg	20%
647	Cabbage, savoy, raw	Vegetables and Vegetable Products	80.00 mcg	20%
648	Cereal, ready to eat, Toasted Oat O's, President's Choice	Breakfast cereals	79.00 mcg	20%
649	Cereal, ready to eat, Toasted O's, President's Choice	Breakfast cereals	79.00 mcg	20%
650	Cereal, ready to eat, Raisin Bran: Loads of Raisins, President's Choice	Breakfast cereals	79.00 mcg	20%

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Foods high in Folate (Canadian (CNF))

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