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 651–700 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
651	Peanut butter, natural	Legumes and Legume Products	145.00 mcg	36%	CNF
652	Popover, dry mix, unprepared	Baked Products	145.00 mcg	36%	CNF
653	Spinach, frozen, unprepared	Vegetables and Vegetable Products	145.00 mcg	36%	CNF
654	Cereal, ready to eat, All Bran Buds, Kellogg's	Breakfast cereals	145.00 mcg	36%	CNF
655	Peanut spread, reduced sugar	Legumes and Legume Products	144.00 mcg	36%	USDA_SR
656	Peas, mature seeds, sprouted, raw	Vegetables and Vegetable Products	144.00 mcg	36%	USDA_SR
657	Peanut butter, lower sugar	Legumes and Legume Products	144.00 mcg	36%	CNF
658	Peas, mature seeds, sprouted, raw	Vegetables and Vegetable Products	144.00 mcg	36%	CNF
659	Cereal, ready to eat, Fibre 1, General Mills	Breakfast cereals	144.00 mcg	36%	CNF
660	Mothbeans, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	143.00 mcg	36%	USDA_SR
661	Mothbeans, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	143.00 mcg	36%	USDA_SR
662	Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Covered Almonds	Sweets	143.00 mcg	36%	USDA_SR
663	Fast foods, hush puppies	Fast Foods	143.00 mcg	36%	USDA_SR
664	Fast foods, side dish, hush puppies	Fast Foods	143.00 mcg	36%	CNF
665	Moth beans, boiled, salted	Legumes and Legume Products	143.00 mcg	36%	CNF
666	Moth beans, boiled	Legumes and Legume Products	143.00 mcg	36%	CNF
667	Cowpeas, catjang, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	142.00 mcg	36%	USDA_SR
668	Cowpeas, catjang, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	142.00 mcg	36%	USDA_SR
669	Snacks, bagel chips, plain	Snacks	142.00 mcg	36%	USDA_SR
670	Nuts, formulated, wheat-based, unflavored, with salt added	Nut and Seed Products	142.00 mcg	36%	USDA_SR
671	Endive, raw	Vegetables and Vegetable Products	142.00 mcg	36%	USDA_SR
672	Snacks, bagel chips	Snacks	142.00 mcg	36%	CNF
673	Black-eyed peas (cowpeas), catjang, boiled, salted	Legumes and Legume Products	142.00 mcg	36%	CNF
674	Black-eyed peas (cowpeas), catjang, boiled	Legumes and Legume Products	142.00 mcg	36%	CNF
675	Nuts, simulated product, wheat-based, unflavoured, with salt	Nuts and Seeds	142.00 mcg	36%	CNF
676	Escarole or endive (cichorium endivia), raw	Vegetables and Vegetable Products	142.00 mcg	36%	CNF
677	Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes	Breakfast Cereals	141.00 mcg	35%	USDA_SR
678	Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	141.00 mcg	35%	USDA_SR
679	Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	141.00 mcg	35%	USDA_SR
680	Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	141.00 mcg	35%	CNF
681	Cereal, ready to eat, Selects, Cranberry Almond Crunch, Post	Breakfast cereals	141.00 mcg	35%	CNF
682	Kale, raw	Vegetables and Vegetable Products	141.00 mcg	35%	CNF
683	Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained	Vegetables and Vegetable Products	141.00 mcg	35%	CNF
684	Crackers, saltines, low salt (includes oyster, soda, soup)	Baked Products	140.00 mcg	35%	USDA_SR
685	Ice cream cones, sugar, rolled-type	Baked Products	140.00 mcg	35%	USDA_SR
686	Bread, french or vienna, toasted (includes sourdough)	Baked Products	140.00 mcg	35%	USDA_SR
687	Rolls, hamburger, whole grain white, calcium-fortified	Baked Products	140.00 mcg	35%	USDA_SR
688	Bagels, whole grain white	Baked Products	140.00 mcg	35%	USDA_SR
689	Beans, navy, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	140.00 mcg	35%	USDA_SR
690	Beans, navy, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	140.00 mcg	35%	USDA_SR
691	Vinespinach, (basella), raw	Vegetables and Vegetable Products	140.00 mcg	35%	USDA_SR
692	Pasta mix, Italian four cheese lasagna, unprepared	Meals, Entrees, and Side Dishes	140.00 mcg	35%	USDA_SR
693	Yellow rice with seasoning, dry packet mix, unprepared	Meals, Entrees, and Side Dishes	140.00 mcg	35%	USDA_SR
694	Snacks, crisped rice bar, chocolate chip	Snacks	140.00 mcg	35%	USDA_SR
695	Snacks, crisped rice bar, chocolate chip	Snacks	140.00 mcg	35%	CNF
696	Cracker, saltine (also oyster, soda, soup), low sodium	Baked Products	140.00 mcg	35%	CNF
697	Ice cream cone, sugar, rolled-type	Baked Products	140.00 mcg	35%	CNF
698	Bread, French or Vienna, (also sourdough), toasted	Baked Products	140.00 mcg	35%	CNF
699	Beans, navy, boiled, salted	Legumes and Legume Products	140.00 mcg	35%	CNF
700	Beans, navy, boiled	Legumes and Legume Products	140.00 mcg	35%	CNF

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Foods high in Folate

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