Foods high in Folate (Canadian (CNF))

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 701–750 of 4,811 foods

#	Food	Category	Per 100 g	% DV
701	Salad, caesar with chicken, homemade	Mixed Dishes	75.00 mcg	19%
702	Muffin, blueberry, dry mix, prepared	Baked Products	75.00 mcg	19%
703	Lemon grass (citronella), raw	Vegetables and Vegetable Products	75.00 mcg	19%
704	Snacks, pretzels, hard, chocolate coated	Snacks	74.00 mcg	18%
705	Pasta, spaghetti, spinach, enriched, cooked	Cereals, Grains and Pasta	74.00 mcg	18%
706	Fast foods, egg and sausage griddlecake sandwich	Fast Foods	74.00 mcg	18%
707	Burrito, bean and cheese, microwaved	Mixed Dishes	74.00 mcg	18%
708	Yam, flour	Vegetables and Vegetable Products	74.00 mcg	18%
709	Pasta, fresh-refrigerated, tortellini with cheese filling, as purchased	Mixed Dishes	74.00 mcg	18%
710	Beans, kidney, light red, boiled	Legumes and Legume Products	74.00 mcg	18%
711	Croissant, cheese, commercial	Baked Products	74.00 mcg	18%
712	English muffin, raisin-cinnamon (apple cinnamon)	Baked Products	74.00 mcg	18%
713	Grains, triticale flour, whole-grain	Cereals, Grains and Pasta	74.00 mcg	18%
714	Beans, kidney, light red, boiled, salted	Legumes and Legume Products	74.00 mcg	18%
715	Turnip greens, frozen, unprepared	Vegetables and Vegetable Products	74.00 mcg	18%
716	Cereal, hot, oats, instant: regular, dry	Breakfast cereals	74.00 mcg	18%
717	Grains, triticale	Cereals, Grains and Pasta	73.00 mcg	18%
718	Lamb, liver, braised	Lamb, Veal and Game	73.00 mcg	18%
719	Nuts, almond paste, sweetened	Nuts and Seeds	73.00 mcg	18%
720	Spinach souffle, homemade	Vegetables and Vegetable Products	73.00 mcg	18%
721	Mustard spinach (tendergreen), boiled, drained	Vegetables and Vegetable Products	73.00 mcg	18%
722	Lettuce, butterhead (Boston, bibb)	Vegetables and Vegetable Products	73.00 mcg	18%
723	Collards, frozen, unprepared	Vegetables and Vegetable Products	73.00 mcg	18%
724	Pasta, spaghetti, enriched, cooked	Cereals, Grains and Pasta	73.00 mcg	18%
725	Pasta, spaghetti, enriched, cooked, salted	Cereals, Grains and Pasta	73.00 mcg	18%
726	Fast foods, sandwiches and burgers, submarine sandwich on white bread, vegetarian, with vegetables only	Fast Foods	73.00 mcg	18%
727	Sandwich, vegetarian burger (veggie burger) + vegetables + mayonnaise	Mixed Dishes	73.00 mcg	18%
728	Fast foods, mexican, burrito with beans and beef	Fast Foods	73.00 mcg	18%
729	Mustard spinach (tendergreen), boiled, drained, with salt	Vegetables and Vegetable Products	73.00 mcg	18%
730	Grains, semolina	Cereals, Grains and Pasta	72.00 mcg	18%
731	Cinnamon bun, with icing (honey bun)	Baked Products	72.00 mcg	18%
732	Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, dry, Quaker	Breakfast cereals	72.00 mcg	18%
733	Pie crust, cookie-type, chocolate, ready-to-serve	Baked Products	72.00 mcg	18%
734	Cabbage, mustard, with salt	Vegetables and Vegetable Products	72.00 mcg	18%
735	Egg, chicken, whole, fresh or frozen, raw	Dairy and Egg Products	72.00 mcg	18%
736	Chicken, broiler, heart, raw	Poultry Products	72.00 mcg	18%
737	Nuts, Chinese chestnuts, roasted	Nuts and Seeds	72.00 mcg	18%
738	Cookie, sugar, commercial	Baked Products	72.00 mcg	18%
739	Balsam-pear (bitter gourd, bitter melon), pods, raw	Vegetables and Vegetable Products	72.00 mcg	18%
740	Sweet roll, cinnamon with raisins, commercial	Baked Products	72.00 mcg	18%
741	Cookie, chocolate chip, commercial, regular, higher fat	Baked Products	72.00 mcg	18%
742	Cereal, ready to eat, Raisin Bran, Kellogg's	Breakfast cereals	72.00 mcg	18%
743	Snacks, trail mix, regular, unsalted	Snacks	71.00 mcg	18%
744	Lamb, Canadian, foreshank, lean, raw	Lamb, Veal and Game	71.00 mcg	18%
745	Lamb, Canadian, foreshank, lean, cooked	Lamb, Veal and Game	71.00 mcg	18%
746	Egg, turkey, whole, fresh, raw	Dairy and Egg Products	71.00 mcg	18%
747	Pancake, plain (includes buttermilk), frozen, ready-to-heat	Baked Products	71.00 mcg	18%
748	Snacks, trail mix, regular	Snacks	71.00 mcg	18%
749	Soup, chicken noodle, dehydrated	Soups, Sauces and Gravies	71.00 mcg	18%
750	Pie crust, standard type, homemade, unbaked	Baked Products	71.00 mcg	18%

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Foods high in Folate (Canadian (CNF))

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