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 7051–7100 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
7051	Potato, mashed, homemade, prepared with whole milk and margarine	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
7052	Pokeberry shoots, boiled, drained	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
7053	Mustard greens, boiled, drained	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
7054	Chard, swiss, boiled, drained	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
7055	Arrowhead, boiled, drained	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
7056	Pork, leg, inside, boneless, lean, raw	Pork Products	9.00 mcg	2%	CNF
7057	Pork, loin, rib steak (rib end), boneless, lean, roasted	Pork Products	9.00 mcg	2%	CNF
7058	Pork, loin, rib steak (rib end), boneless, lean, broiled	Pork Products	9.00 mcg	2%	CNF
7059	Pork, leg, whole, lean, raw	Pork Products	9.00 mcg	2%	CNF
7060	Fruit salad, tropical (pineapple, red and yellow papaya), canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	9.00 mcg	2%	CNF
7061	Grapefruit, canned, light syrup pack, solids and liquid	Fruits and fruit juices	9.00 mcg	2%	CNF
7062	Grapefruit, canned, juice pack, solids and liquid	Fruits and fruit juices	9.00 mcg	2%	CNF
7063	Grapefruit, canned, waterpack, solids and liquid	Fruits and fruit juices	9.00 mcg	2%	CNF
7064	Grapefruit, white, florida, raw	Fruits and fruit juices	9.00 mcg	2%	CNF
7065	Grapefruit, pink or red, florida, raw	Fruits and fruit juices	9.00 mcg	2%	CNF
7066	Fig, dried, uncooked	Fruits and fruit juices	9.00 mcg	2%	CNF
7067	Apricot, raw	Fruits and fruit juices	9.00 mcg	2%	CNF
7068	Deli-meat, bologna (baloney), chicken	Sausages and Luncheon meats	9.00 mcg	2%	CNF
7069	Soup, cream, asparagus, canned, condensed, water added	Soups, Sauces and Gravies	9.00 mcg	2%	CNF
7070	Sauce, white, thin, 2% milk, homemade	Soups, Sauces and Gravies	9.00 mcg	2%	CNF
7071	Soup, cream, celery, canned, condensed	Soups, Sauces and Gravies	9.00 mcg	2%	CNF
7072	Chicken, broiler, breast, skinless, boneless, meat, raw	Poultry Products	9.00 mcg	2%	CNF
7073	Chicken, broiler, back, meat, raw	Poultry Products	9.00 mcg	2%	CNF
7074	Poultry, mechanically deboned, from backs and necks only, raw	Poultry Products	9.00 mcg	2%	CNF
7075	Turkey, tom, leg, meat and skin, roasted	Poultry Products	9.00 mcg	2%	CNF
7076	Turkey, tom, dark meat and skin, roasted	Poultry Products	9.00 mcg	2%	CNF
7077	Turkey, tom, meat only, raw	Poultry Products	9.00 mcg	2%	CNF
7078	Turkey, hen, leg, meat and skin, roasted	Poultry Products	9.00 mcg	2%	CNF
7079	Turkey, hen, dark meat only, roasted	Poultry Products	9.00 mcg	2%	CNF
7080	Turkey, hen, meat only, raw	Poultry Products	9.00 mcg	2%	CNF
7081	Turkey, broiler, leg, meat and skin, roasted	Poultry Products	9.00 mcg	2%	CNF
7082	Turkey, broiler, breast, meat and skin, roasted	Poultry Products	9.00 mcg	2%	CNF
7083	Turkey, broiler, dark meat and skin, roasted	Poultry Products	9.00 mcg	2%	CNF
7084	Turkey, broiler, meat only, raw	Poultry Products	9.00 mcg	2%	CNF
7085	Turkey, broiler, meat and skin, raw	Poultry Products	9.00 mcg	2%	CNF
7086	Turkey, all classes, leg, meat and skin, roasted	Poultry Products	9.00 mcg	2%	CNF
7087	Turkey, all classes, back, meat and skin, raw	Poultry Products	9.00 mcg	2%	CNF
7088	Turkey, all classes, dark meat only, roasted	Poultry Products	9.00 mcg	2%	CNF
7089	Turkey, all classes, dark meat and skin, roasted	Poultry Products	9.00 mcg	2%	CNF
7090	Turkey, all classes, meat only, raw	Poultry Products	9.00 mcg	2%	CNF
7091	Chicken, broiler, wing, meat and skin, roasted	Poultry Products	9.00 mcg	2%	CNF
7092	Chicken, broiler, thigh, meat, fried	Poultry Products	9.00 mcg	2%	CNF
7093	Chicken, broiler, leg, meat, fried	Poultry Products	9.00 mcg	2%	CNF
7094	Chicken, broiler, drumstick, meat, fried	Poultry Products	9.00 mcg	2%	CNF
7095	Chicken, broiler, back, meat, fried	Poultry Products	9.00 mcg	2%	CNF
7096	Chicken, broiler, dark meat, fried	Poultry Products	9.00 mcg	2%	CNF
7097	Chicken, broiler, meat and skin, flour coated, fried	Poultry Products	9.00 mcg	2%	CNF
7098	Milk, evaporated, partly skimmed, canned, undiluted, 2% M.F.	Dairy and Egg Products	9.00 mcg	2%	CNF
7099	Cheese, cottage, uncreamed, dry, large or small curd, nonfat	Dairy and Egg Products	9.00 mcg	2%	CNF
7100	Milk, evaporated, skim, canned, undiluted, 0.2% M.F.	Dairy and Egg Products	9.00 mcg	2%	CNF

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Foods high in Folate

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