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 8001–8050 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
8001	Turkey, light or dark meat, smoked, cooked, with skin, bone removed	Poultry Products	7.00 mcg	2%	CNF
8002	Cheese, cheddar, imitation	Dairy and Egg Products	7.00 mcg	2%	CNF
8003	Candies, bars, MILKY WAY Dark Bar	Sweets	7.00 mcg	2%	CNF
8004	Dessert, frozen, ice cream, vanilla, fat free	Sweets	7.00 mcg	2%	CNF
8005	Cream, sour, light	Dairy and Egg Products	7.00 mcg	2%	CNF
8006	Turkey, tom, drumstick, meat, roasted	Poultry Products	7.00 mcg	2%	CNF
8007	Cereal, ready to eat, Kashi: honey puffed, Kashi	Breakfast cereals	7.00 mcg	2%	CNF
8008	Beef, ground, extra lean, crumbled, pan-fried	Beef Products	7.00 mcg	2%	CNF
8009	Beef, ground, extra lean, patty, pan-fried	Beef Products	7.00 mcg	2%	CNF
8010	Sauce, mustard, yellow, ready-to-serve	Spices and Herbs	7.00 mcg	2%	CNF
8011	Beef, brisket, whole, lean and fat, 3mm (1/8") trim, braised	Beef Products	7.00 mcg	2%	CNF
8012	Pasta, macaroni (elbow), unenriched, cooked	Cereals, Grains and Pasta	7.00 mcg	2%	CNF
8013	Pasta, spaghetti, unenriched, cooked, salted	Cereals, Grains and Pasta	7.00 mcg	2%	CNF
8014	Pasta, egg noodles, unenriched, cooked, salted	Cereals, Grains and Pasta	7.00 mcg	2%	CNF
8015	Pasta, spaghetti, unenriched, cooked	Cereals, Grains and Pasta	7.00 mcg	2%	CNF
8016	Pasta, egg noodles, unenriched, cooked	Cereals, Grains and Pasta	7.00 mcg	2%	CNF
8017	Pasta, Japanese noodles, soba, cooked	Cereals, Grains and Pasta	7.00 mcg	2%	CNF
8018	Grains, rice, white, glutinous, dry	Cereals, Grains and Pasta	7.00 mcg	2%	CNF
8019	Grains, arrowroot flour	Cereals, Grains and Pasta	7.00 mcg	2%	CNF
8020	Dessert, frozen, fruit and juice bar	Sweets	7.00 mcg	2%	CNF
8021	Sweets, confectioner's coating / chips, white chocolate	Sweets	7.00 mcg	2%	CNF
8022	Pie, coconut cream, commercial	Baked Products	7.00 mcg	2%	CNF
8023	Lamb, brain, pan-fried	Lamb, Veal and Game	7.00 mcg	2%	CNF
8024	Fish, monkfish (goosefish, anglerfish), raw	Finfish and Shellfish Products	7.00 mcg	2%	CNF
8025	Fish, cod (gray cod), pacific, raw	Finfish and Shellfish Products	7.00 mcg	2%	CNF
8026	Fish, cod (scrod), atlantic, raw	Finfish and Shellfish Products	7.00 mcg	2%	CNF
8027	Mollusks, oyster, eastern (blue point), wild, raw	Finfish and Shellfish Products	7.00 mcg	2%	CNF
8028	Mollusks, clam, mixed species, canned, drained solids	Finfish and Shellfish Products	7.00 mcg	2%	CNF
8029	Fish, whitefish, lake, mixed species, native, smoked	Finfish and Shellfish Products	7.00 mcg	2%	CNF
8030	Fish, pout, ocean, raw	Finfish and Shellfish Products	7.00 mcg	2%	CNF
8031	Fish, ling, raw	Finfish and Shellfish Products	7.00 mcg	2%	CNF
8032	Juice drink, fruit punch, frozen concentrate	Beverages	7.00 mcg	2%	CNF
8033	Juice drink, orange and apricot, canned	Beverages	7.00 mcg	2%	CNF
8034	Lemonade, white, frozen concentrate	Beverages	7.00 mcg	2%	CNF
8035	Juice drink, citrus fruit, frozen concentrate, water added	Beverages	7.00 mcg	2%	CNF
8036	Beef, ground, regular, raw	Beef Products	7.00 mcg	2%	CNF
8037	Beef, brisket, lean and fat, 0mm (0") trim, braised	Beef Products	7.00 mcg	2%	CNF
8038	Deli meat, beef, cured, jellied	Sausages and Luncheon meats	7.00 mcg	2%	CNF
8039	Beef, ground, regular	Beef Products	7.00 mcg	2%	CNF
8040	Beef, ground, medium, patty, pan-fried	Beef Products	7.00 mcg	2%	CNF
8041	Beef, ground, medium, baked	Beef Products	7.00 mcg	2%	CNF
8042	Beef, brisket, lean, 0mm (0") trim, raw	Beef Products	7.00 mcg	2%	CNF
8043	Beef, tongue, simmered	Beef Products	7.00 mcg	2%	CNF
8044	Beef, tongue, raw	Beef Products	7.00 mcg	2%	CNF
8045	Nuts, coconut meat, desiccated, sweetened, flaked, canned	Nuts and Seeds	7.00 mcg	2%	CNF
8046	Potato, mashed, prepared from flakes without milk, whole milk and butter added	Vegetables and Vegetable Products	7.00 mcg	2%	CNF
8047	Cucumber, raw	Vegetables and Vegetable Products	7.00 mcg	2%	CNF
8048	Tomatillo, raw	Vegetables and Vegetable Products	7.00 mcg	2%	CNF
8049	Potato, mashed, dehydrated, granules without milk, prepared with whole milk and margarine	Vegetables and Vegetable Products	7.00 mcg	2%	CNF
8050	Sweet potato, canned, syrup pack, solids and liquid	Vegetables and Vegetable Products	7.00 mcg	2%	CNF

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Foods high in Folate

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