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 6601–6650 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
6601	Squash, winter, hubbard, boiled, mashed	Vegetables and Vegetable Products	10.00 mcg	2%	CNF
6602	Potato, scalloped, dry mix, prepared with water, whole milk and butter	Vegetables and Vegetable Products	10.00 mcg	2%	CNF
6603	Potato, boiled with skin, flesh	Vegetables and Vegetable Products	10.00 mcg	2%	CNF
6604	Pepper, sweet, green, frozen, chopped, boiled, drained	Vegetables and Vegetable Products	10.00 mcg	2%	CNF
6605	Pepper, sweet, green, raw	Vegetables and Vegetable Products	10.00 mcg	2%	CNF
6606	Carrot, frozen, unprepared	Vegetables and Vegetable Products	10.00 mcg	2%	CNF
6607	Beans, mung, mature seeds, sprouted, bean sprouts, canned, drained	Vegetables and Vegetable Products	10.00 mcg	2%	CNF
6608	Borage, boiled, drained	Vegetables and Vegetable Products	10.00 mcg	2%	CNF
6609	Squash, summer, zucchini, frozen, unprepared	Vegetables and Vegetable Products	10.00 mcg	2%	CNF
6610	Squash, summer, crookneck, canned, drained solids	Vegetables and Vegetable Products	10.00 mcg	2%	CNF
6611	Potato, boiled with skin, skin only	Vegetables and Vegetable Products	10.00 mcg	2%	CNF
6612	Pepper, hot chili, red or green, canned, solids and liquid	Vegetables and Vegetable Products	10.00 mcg	2%	CNF
6613	Onion, canned, solids and liquid	Vegetables and Vegetable Products	10.00 mcg	2%	CNF
6614	Butterbur (fuki), raw	Vegetables and Vegetable Products	10.00 mcg	2%	CNF
6615	Pork, leg, inside, boneless, lean and fat, roasted	Pork Products	10.00 mcg	2%	CNF
6616	Pork, feet, raw	Pork Products	10.00 mcg	2%	CNF
6617	Pork, leg, whole, lean and fat, roasted	Pork Products	10.00 mcg	2%	CNF
6618	Grapefruit juice, canned, no added sugar	Fruits and fruit juices	10.00 mcg	2%	CNF
6619	Grapefruit, white, all areas, raw	Fruits and fruit juices	10.00 mcg	2%	CNF
6620	Grapefruit, pink, red or white, all areas, raw	Fruits and fruit juices	10.00 mcg	2%	CNF
6621	Lime juice, raw	Fruits and fruit juices	10.00 mcg	2%	CNF
6622	Lemon juice, frozen	Fruits and fruit juices	10.00 mcg	2%	CNF
6623	Lemon juice, canned or bottled	Fruits and fruit juices	10.00 mcg	2%	CNF
6624	Grapefruit juice, white, raw	Fruits and fruit juices	10.00 mcg	2%	CNF
6625	Grapefruit juice, canned, sweetened	Fruits and fruit juices	10.00 mcg	2%	CNF
6626	Currant, zante, dried	Fruits and fruit juices	10.00 mcg	2%	CNF
6627	Apricot, dried, sulphured, uncooked	Fruits and fruit juices	10.00 mcg	2%	CNF
6628	Deli-meat, salami, cooked, turkey	Sausages and Luncheon meats	10.00 mcg	2%	CNF
6629	Wiener (frankfurter), beef	Sausages and Luncheon meats	10.00 mcg	2%	CNF
6630	Soup, chicken chowder (a la king), ready-to-serve	Soups, Sauces and Gravies	10.00 mcg	2%	CNF
6631	Turkey, tom, leg, meat and skin, raw	Poultry Products	10.00 mcg	2%	CNF
6632	Turkey, tom, dark meat only, roasted	Poultry Products	10.00 mcg	2%	CNF
6633	Turkey, tom, dark meat and skin, raw	Poultry Products	10.00 mcg	2%	CNF
6634	Turkey, hen, leg, meat and skin, raw	Poultry Products	10.00 mcg	2%	CNF
6635	Turkey, hen, dark meat and skin, raw	Poultry Products	10.00 mcg	2%	CNF
6636	Turkey, broiler, leg, meat only, roasted	Poultry Products	10.00 mcg	2%	CNF
6637	Turkey, broiler, leg, meat and skin, raw	Poultry Products	10.00 mcg	2%	CNF
6638	Turkey, broiler, dark meat only, roasted	Poultry Products	10.00 mcg	2%	CNF
6639	Turkey, broiler, dark meat and skin, raw	Poultry Products	10.00 mcg	2%	CNF
6640	Turkey, all classes, leg, meat and skin, raw	Poultry Products	10.00 mcg	2%	CNF
6641	Turkey, all classes, dark meat and skin, raw	Poultry Products	10.00 mcg	2%	CNF
6642	Pheasant, leg, meat only, raw	Poultry Products	10.00 mcg	2%	CNF
6643	Duck, domesticated, meat only, roasted	Poultry Products	10.00 mcg	2%	CNF
6644	Chicken, stewing, dark meat only, raw	Poultry Products	10.00 mcg	2%	CNF
6645	Chicken, broiler, drumstick, meat and skin, flour coated, fried	Poultry Products	10.00 mcg	2%	CNF
6646	Chicken, broiler, dark meat, raw	Poultry Products	10.00 mcg	2%	CNF
6647	spices, pepper, white	Spices and Herbs	10.00 mcg	2%	CNF
6648	Spices, dill seed	Spices and Herbs	10.00 mcg	2%	CNF
6649	Spices, cumin seed	Spices and Herbs	10.00 mcg	2%	CNF
6650	Spices, celery seed	Spices and Herbs	10.00 mcg	2%	CNF

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Foods high in Folate

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