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 6951–7000 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
6951	Stir fry with chicken	Mixed Dishes	9.00 mcg	2%	CNF
6952	Meatballs, sweet and sour	Mixed Dishes	9.00 mcg	2%	CNF
6953	Soup, chicken noodle, homemade	Soups, Sauces and Gravies	9.00 mcg	2%	CNF
6954	Chicken, broiler, back, meat and skin, cooked, rotisserie, with seasoning	Poultry Products	9.00 mcg	2%	CNF
6955	Potato, mashed, prepared from flakes without milk, 2% milk and margarine added	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
6956	Turnip, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
6957	Purslane, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
6958	Pumpkin, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
6959	Potato, boiled without skin, flesh, with salt	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
6960	Potato, flesh, baked, with salt	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
6961	Pokeberry shoots, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
6962	Mustard greens, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
6963	Carrot, canned, drained solids, unsalted	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
6964	Candies, bars, Twix, chocolate fudge cookie	Sweets	9.00 mcg	2%	CNF
6965	Arrowhead, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
6966	Candies, truffles, homemade	Sweets	9.00 mcg	2%	CNF
6967	Candies, fudge, peanut butter, homemade	Sweets	9.00 mcg	2%	CNF
6968	Dessert, flan, caramel custard, homemade	Sweets	9.00 mcg	2%	CNF
6969	Game meat, deer (venison), tenderloin, roast, lean, broiled	Lamb, Veal and Game	9.00 mcg	2%	CNF
6970	Game meat, deer (venison), loin, separable lean only, 1" steak, cooked, broiled	Lamb, Veal and Game	9.00 mcg	2%	CNF
6971	Game meat, elk, tenderloin, separable lean only, cooked, broiled	Lamb, Veal and Game	9.00 mcg	2%	CNF
6972	Game meat, elk, round, separable lean only, cooked, broiled	Lamb, Veal and Game	9.00 mcg	2%	CNF
6973	Game meat, elk, loin, separable lean only, cooked, broiled	Lamb, Veal and Game	9.00 mcg	2%	CNF
6974	Ostrich, inside strip, raw	Poultry Products	9.00 mcg	2%	CNF
6975	Emu, top loin, cooked, broiled	Poultry Products	9.00 mcg	2%	CNF
6976	Emu, fan fillet, cooked, broiled	Poultry Products	9.00 mcg	2%	CNF
6977	Emu, ground, cooked, pan-broiled	Poultry Products	9.00 mcg	2%	CNF
6978	Cheese, mozzarella, low sodium	Dairy and Egg Products	9.00 mcg	2%	CNF
6979	Cheese, processed product, swiss, slices, low fat	Dairy and Egg Products	9.00 mcg	2%	CNF
6980	Turkey, drumstick, smoked, cooked, with skin, bone removed	Poultry Products	9.00 mcg	2%	CNF
6981	Tomato sauce, unsalted	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
6982	Radish, hawaiian style, pickled	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
6983	Sweets, jams and preserves, dietetic (with sodium saccharin), any flavour	Sweets	9.00 mcg	2%	CNF
6984	Peach, canned, heavy syrup, drained	Fruits and fruit juices	9.00 mcg	2%	CNF
6985	Sauce, adobo fresco	Soups, Sauces and Gravies	9.00 mcg	2%	CNF
6986	Sauce, tomato chili sauce, bottled, salted	Soups, Sauces and Gravies	9.00 mcg	2%	CNF
6987	Soup, cream, chicken, canned, condensed, 2% M.F. milk added	Soups, Sauces and Gravies	9.00 mcg	2%	CNF
6988	Turkey, tom, thigh, meat and skin, roasted	Poultry Products	9.00 mcg	2%	CNF
6989	Turkey, tom, drumstick, meat and skin, roasted	Poultry Products	9.00 mcg	2%	CNF
6990	Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi	Breakfast cereals	9.00 mcg	2%	CNF
6991	Beef, hip, rump roast, lean and fat, 3mm (1/8") trim, broiled	Beef Products	9.00 mcg	2%	CNF
6992	Fast foods, side dish, potato, mashed	Fast Foods	9.00 mcg	2%	CNF
6993	Fast foods, side dish, potato, baked, topped with cheese sauce	Fast Foods	9.00 mcg	2%	CNF
6994	Grains, rice, white, medium-grain, dry	Cereals, Grains and Pasta	9.00 mcg	2%	CNF
6995	Sweets, marmalade, orange	Sweets	9.00 mcg	2%	CNF
6996	Dessert, egg custard, dry mix prepared with whole milk	Sweets	9.00 mcg	2%	CNF
6997	Candies, bars, Mars almond	Sweets	9.00 mcg	2%	CNF
6998	Dessert, frozen, ice cream, French vanilla, soft serve	Sweets	9.00 mcg	2%	CNF
6999	Candies, caramels, chocolate flavour roll	Sweets	9.00 mcg	2%	CNF
7000	Veal, tongue, braised	Lamb, Veal and Game	9.00 mcg	2%	CNF

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Foods high in Folate

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