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 6901–6950 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
6901	Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled	Beef Products	9.00 mcg	2%	USDA_SR
6902	Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised	Beef Products	9.00 mcg	2%	USDA_SR
6903	Seeds, pumpkin and squash seeds, whole, roasted, with salt added	Nut and Seed Products	9.00 mcg	2%	USDA_SR
6904	Nuts, coconut meat, dried (desiccated), creamed	Nut and Seed Products	9.00 mcg	2%	USDA_SR
6905	Catsup	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
6906	Carrots, canned, no salt added, drained solids	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
6907	Arrowhead, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
6908	Pumpkin, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
6909	Mushrooms, morel, raw	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
6910	Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled	Pork Products	9.00 mcg	2%	USDA_SR
6911	Pork, fresh, leg (ham), whole, separable lean only, raw	Pork Products	9.00 mcg	2%	USDA_SR
6912	Raspberry juice concentrate	Fruits and Fruit Juices	9.00 mcg	2%	USDA_SR
6913	Peaches, canned, heavy syrup, drained	Fruits and Fruit Juices	9.00 mcg	2%	USDA_SR
6914	Candies, MARS SNACKFOOD US, TWIX chocolate fudge cookie bars	Sweets	9.00 mcg	2%	USDA_SR
6915	Candies, MARS SNACKFOOD US, MARS Almond Bar	Sweets	9.00 mcg	2%	USDA_SR
6916	Ice creams, french vanilla, soft-serve	Sweets	9.00 mcg	2%	USDA_SR
6917	Candies, TOOTSIE ROLL, chocolate-flavor roll	Sweets	9.00 mcg	2%	USDA_SR
6918	Candies, TOBLERONE, milk chocolate with honey and almond nougat	Sweets	9.00 mcg	2%	USDA_SR
6919	Pork, fresh, loin, center rib (roasts), boneless, separable lean only, cooked, roasted	Pork Products	9.00 mcg	2%	USDA_SR
6920	Pears, raw, green anjou (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	9.00 mcg	2%	USDA_SR
6921	Fruit salad, (pineapple and papaya and banana and guava), tropical, canned, heavy syrup, solids and liquids	Fruits and Fruit Juices	9.00 mcg	2%	USDA_SR
6922	Lemon juice from concentrate, canned or bottled	Fruits and Fruit Juices	9.00 mcg	2%	USDA_SR
6923	Cheese, mozzarella, low sodium	Dairy and Egg Products	9.00 mcg	2%	USDA_SR
6924	Turkey, drumstick, smoked, cooked, with skin, bone removed	Poultry Products	9.00 mcg	2%	USDA_SR
6925	Babyfood, apple yogurt dessert, strained	Baby Foods	9.00 mcg	2%	USDA_SR
6926	Restaurant, Chinese, lemon chicken	Restaurant Foods	9.00 mcg	2%	USDA_SR
6927	Fish, sheefish, raw (Alaska Native)	American Indian/Alaska Native Foods	9.00 mcg	2%	USDA_SR
6928	Stew, steamed corn (Navajo)	American Indian/Alaska Native Foods	9.00 mcg	2%	USDA_SR
6929	Van's, Gluten Free, Totally Original Pancakes	Baked Products	9.00 mcg	2%	USDA_SR
6930	Candies, fudge, peanut butter, prepared-from-recipe	Sweets	9.00 mcg	2%	USDA_SR
6931	Desserts, flan, caramel custard, prepared-from-recipe	Sweets	9.00 mcg	2%	USDA_SR
6932	Candies, caramels, chocolate-flavor roll	Sweets	9.00 mcg	2%	USDA_SR
6933	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Snacks	9.00 mcg	2%	USDA_SR
6934	Babyfood, cereal, ready to eat, 'O' shaped	Babyfoods	9.00 mcg	2%	CNF
6935	Soup, cream, chicken, canned, condensed, reduced fat, 2% M.F. milk added	Soups, Sauces and Gravies	9.00 mcg	2%	CNF
6936	Pear, green anjou, raw	Fruits and fruit juices	9.00 mcg	2%	CNF
6937	Vitamin water, lemon/orange flavours, low Calorie	Beverages	9.00 mcg	2%	CNF
6938	Yogourt, goat, vanilla flavoured	Dairy and Egg Products	9.00 mcg	2%	CNF
6939	Salad dressing, honey mustard, fat free	Fats and Oils	9.00 mcg	2%	CNF
6940	Dessert, frozen, ice cream, soft serve, chocolate	Sweets	9.00 mcg	2%	CNF
6941	Cheese, processed product, Swiss, fat free, slices	Dairy and Egg Products	9.00 mcg	2%	CNF
6942	Cheese, processed product, cheddar, reduced fat, slices	Dairy and Egg Products	9.00 mcg	2%	CNF
6943	Yogourt, soy, plain	Dairy and Egg Products	9.00 mcg	2%	CNF
6944	Yogourt, goat, vanilla flavoured, with added fibre	Dairy and Egg Products	9.00 mcg	2%	CNF
6945	Fish, salmon, red (sockeye), native, filets with skin, smoked	Finfish and Shellfish Products	9.00 mcg	2%	CNF
6946	Lemon chicken, restaurant prepared	Mixed Dishes	9.00 mcg	2%	CNF
6947	Mushroom, morel, raw	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
6948	Turkey, all classes, back, meat only, roasted	Poultry Products	9.00 mcg	2%	CNF
6949	Turkey, all classes, leg, meat only, roasted	Poultry Products	9.00 mcg	2%	CNF
6950	Beef stew with potatoes and vegetables	Mixed Dishes	9.00 mcg	2%	CNF

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Foods high in Folate

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