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 7951–8000 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
7951	Babyfood, dinner, jarred or frozen, chicken with vegetables, all stages	Babyfoods	7.00 mcg	2%	CNF
7952	Babyfood, fruit, jarred, apple and other fruit (plum, mango, kiwi, pear, banana, apricot and/or pineapple), all stages	Babyfoods	7.00 mcg	2%	CNF
7953	Beverage mix, chocolate flavour, powder, no added sugar	Beverages	7.00 mcg	2%	CNF
7954	Quinoa burger patty, frozen	Mixed Dishes	7.00 mcg	2%	CNF
7955	Soup, cream, chicken, canned, condensed, reduced fat, water added	Soups, Sauces and Gravies	7.00 mcg	2%	CNF
7956	Beef, chuck, short ribs, boneless, lean, 0mm trim, braised	Beef Products	7.00 mcg	2%	CNF
7957	Pear, bosc, raw	Fruits and fruit juices	7.00 mcg	2%	CNF
7958	Pear, red anjou, raw	Fruits and fruit juices	7.00 mcg	2%	CNF
7959	Vitamin water, all flavours, sweetened	Beverages	7.00 mcg	2%	CNF
7960	Salad, grape and apple with yogourt and candied walnuts	Fast Foods	7.00 mcg	2%	CNF
7961	Macaroni and cheese, frozen	Mixed Dishes	7.00 mcg	2%	CNF
7962	Soup, clam chowder, New England, ready-to-serve	Soups, Sauces and Gravies	7.00 mcg	2%	CNF
7963	Dessert, frozen, ice cream bar or stick, chocolate covered	Sweets	7.00 mcg	2%	CNF
7964	Cheese, processed product, cheddar, reduced fat, spread	Dairy and Egg Products	7.00 mcg	2%	CNF
7965	Cheese, processed product, cheddar, spread	Dairy and Egg Products	7.00 mcg	2%	CNF
7966	Cheese, processed product, cheddar, loaf	Dairy and Egg Products	7.00 mcg	2%	CNF
7967	Pork, composite cuts, leg, loin and shoulder, lean, raw	Pork Products	7.00 mcg	2%	CNF
7968	Turkey, all classes, wing, meat only, raw	Poultry Products	7.00 mcg	2%	CNF
7969	Turkey, hen, wing, meat only, raw	Poultry Products	7.00 mcg	2%	CNF
7970	Turkey, hen, breast, meat only, raw	Poultry Products	7.00 mcg	2%	CNF
7971	Turkey, hen, wing, meat only, roasted	Poultry Products	7.00 mcg	2%	CNF
7972	Chinese dish, soup, egg drop, restaurant prepared	Soups, Sauces and Gravies	7.00 mcg	2%	CNF
7973	Chicken, broiler, wing, meat, cooked, rotisserie, with seasoning	Poultry Products	7.00 mcg	2%	CNF
7974	Taro, tahitian, cooked, with salt	Vegetables and Vegetable Products	7.00 mcg	2%	CNF
7975	Potato, mashed, prepared from flakes without milk, whole milk and margarine added	Vegetables and Vegetable Products	7.00 mcg	2%	CNF
7976	Chicken patty, frozen, cooked	Poultry Products	7.00 mcg	2%	CNF
7977	Agave, dried	Vegetables and Vegetable Products	7.00 mcg	2%	CNF
7978	Agave, raw	Vegetables and Vegetable Products	7.00 mcg	2%	CNF
7979	Mango, nectar, canned	Fruits and fruit juices	7.00 mcg	2%	CNF
7980	Grains, rice, white, glutinous, flour	Cereals, Grains and Pasta	7.00 mcg	2%	CNF
7981	Pork, loin, rib roast, boneless, lean, raw	Pork Products	7.00 mcg	2%	CNF
7982	Beef, loin, tenderloin, steak, lean, cooked, broiled	Beef Products	7.00 mcg	2%	CNF
7983	Beef, loin, tenderloin, steak, lean and fat, 0mm (0") trim, cooked, broiled	Beef Products	7.00 mcg	2%	CNF
7984	Beef, loin, tenderloin, roast, lean, cooked, roasted	Beef Products	7.00 mcg	2%	CNF
7985	Beef, loin, tenderloin, roast, lean and fat, 0mm (0") trim, cooked, roasted	Beef Products	7.00 mcg	2%	CNF
7986	Beef, loin, t-bone steak (porterhouse), lean, cooked, broiled	Beef Products	7.00 mcg	2%	CNF
7987	Beef, loin, strip loin (new york) steak, boneless, lean, cooked, broiled	Beef Products	7.00 mcg	2%	CNF
7988	Beef, loin, strip loin (new york) steak, boneless, lean and fat, 0mm (0") trim, cooked, broiled	Beef Products	7.00 mcg	2%	CNF
7989	Beef, chuck, cross rib roast, boneless, lean and fat, 3mm (1/8") trim, raw	Beef Products	7.00 mcg	2%	CNF
7990	Beef, chuck, cross rib roast, boneless, lean and fat, 0mm (0") trim, raw	Beef Products	7.00 mcg	2%	CNF
7991	Game meat, native, polar bear, raw	Lamb, Veal and Game	7.00 mcg	2%	CNF
7992	Game meat, native, caribou (reindeer), brain, boiled	Lamb, Veal and Game	7.00 mcg	2%	CNF
7993	Game meat, native, ringed seal, meat, raw	Lamb, Veal and Game	7.00 mcg	2%	CNF
7994	Dessert, frozen, ice cream, vanilla, light, no sugar added, chocolate coated	Sweets	7.00 mcg	2%	CNF
7995	Game meat, elk, ground, raw	Lamb, Veal and Game	7.00 mcg	2%	CNF
7996	Deli-meat, pastrami, beef, extra lean, sliced	Sausages and Luncheon meats	7.00 mcg	2%	CNF
7997	Ostrich, ground, raw	Poultry Products	7.00 mcg	2%	CNF
7998	Emu, outside drum, raw	Poultry Products	7.00 mcg	2%	CNF
7999	Snacks, corn-based, extruded, chips, unsalted	Snacks	7.00 mcg	2%	CNF
8000	Turkey, light or dark meat, smoked, cooked, skin and bone removed	Poultry Products	7.00 mcg	2%	CNF

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Foods high in Folate

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