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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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Diet All Vegetarian Vegan
Source All Canadian (CNF) USDA SR Legacy USDA Foundation

Showing 8201–8250 of 11,199 foods

# Food Category Per 100 g % DV Source
8201 Gooseberries, raw Fruits and Fruit Juices 6.00 mcg 2% USDA_SR
8202 Figs, raw Fruits and Fruit Juices 6.00 mcg 2% USDA_SR
8203 Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS flakes Breakfast Cereals 6.00 mcg 2% USDA_SR
8204 Frankfurter, meat Sausages and Luncheon Meats 6.00 mcg 2% USDA_SR
8205 Bratwurst, chicken, cooked Sausages and Luncheon Meats 6.00 mcg 2% USDA_SR
8206 Frankfurter, beef, pork, and turkey, fat free Sausages and Luncheon Meats 6.00 mcg 2% USDA_SR
8207 Sausage, turkey, pork, and beef, low fat, smoked Sausages and Luncheon Meats 6.00 mcg 2% USDA_SR
8208 Soup, tomato rice, canned, prepared with equal volume water Soups, Sauces, and Gravies 6.00 mcg 2% USDA_SR
8209 Sauce, plum, ready-to-serve Soups, Sauces, and Gravies 6.00 mcg 2% USDA_SR
8210 Turkey, retail parts, drumstick, meat only, raw Poultry Products 6.00 mcg 2% USDA_SR
8211 Turkey, whole, meat and skin, with added solution, raw Poultry Products 6.00 mcg 2% USDA_SR
8212 Cookies, butter, commercially prepared, unenriched Baked Products 6.00 mcg 2% USDA_SR
8213 Veal, shoulder, blade chop, separable lean and fat, cooked, grilled Lamb, Veal, and Game Products 6.00 mcg 2% USDA_SR
8214 Veal, loin, chop, separable lean and fat, cooked, grilled Lamb, Veal, and Game Products 6.00 mcg 2% USDA_SR
8215 Duck, domesticated, meat and skin, cooked, roasted Poultry Products 6.00 mcg 2% USDA_SR
8216 Chicken, stewing, meat only, cooked, stewed Poultry Products 6.00 mcg 2% USDA_SR
8217 Chicken, stewing, meat and skin, raw Poultry Products 6.00 mcg 2% USDA_SR
8218 Chicken, broilers or fryers, neck, meat only, cooked, simmered Poultry Products 6.00 mcg 2% USDA_SR
8219 Babyfood, cereal, rice, prepared with whole milk Baby Foods 6.00 mcg 2% USDA_SR
8220 Babyfood, cereal, oatmeal, with bananas, prepared with whole milk Baby Foods 6.00 mcg 2% USDA_SR
8221 Babyfood, plums, bananas and rice, strained Baby Foods 6.00 mcg 2% USDA_SR
8222 Babyfood, fruit, bananas with tapioca, junior Baby Foods 6.00 mcg 2% USDA_SR
8223 Babyfood, dinner, beef and rice, toddler Baby Foods 6.00 mcg 2% USDA_SR
8224 Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, select, cooked, braised Beef Products 6.00 mcg 2% USDA_SR
8225 Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, choice, cooked, braised Beef Products 6.00 mcg 2% USDA_SR
8226 Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised Beef Products 6.00 mcg 2% USDA_SR
8227 Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled Beef Products 6.00 mcg 2% USDA_SR
8228 Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled Beef Products 6.00 mcg 2% USDA_SR
8229 Beef, rib eye roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted Beef Products 6.00 mcg 2% USDA_SR
8230 Beef, rib eye roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted Beef Products 6.00 mcg 2% USDA_SR
8231 Beef, rib eye roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted Beef Products 6.00 mcg 2% USDA_SR
8232 Beef, rib eye roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted Beef Products 6.00 mcg 2% USDA_SR
8233 Beef, rib eye roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted Beef Products 6.00 mcg 2% USDA_SR
8234 Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, raw Beef Products 6.00 mcg 2% USDA_SR
8235 Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw Beef Products 6.00 mcg 2% USDA_SR
8236 Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled Beef Products 6.00 mcg 2% USDA_SR
8237 Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled Beef Products 6.00 mcg 2% USDA_SR
8238 Bologna, beef and pork Sausages and Luncheon Meats 6.00 mcg 2% USDA_SR
8239 Fish, mahimahi, cooked, dry heat Finfish and Shellfish Products 6.00 mcg 2% USDA_SR
8240 Mollusks, whelk, unspecified, raw Finfish and Shellfish Products 6.00 mcg 2% USDA_SR
8241 Beef, ground, 85% lean meat / 15% fat, raw (Includes foods for USDA's Food Distribution Program) Beef Products 6.00 mcg 2% USDA_SR
8242 Beef, ground, 90% lean meat / 10% fat, loaf, cooked, baked Beef Products 6.00 mcg 2% USDA_SR
8243 Elderberries, raw Fruits and Fruit Juices 6.00 mcg 2% USDA_SR
8244 Blueberries, raw Fruits and Fruit Juices 6.00 mcg 2% USDA_SR
8245 Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt Breakfast Cereals 6.00 mcg 2% USDA_SR
8246 Bacon, turkey, low sodium Sausages and Luncheon Meats 6.00 mcg 2% USDA_SR
8247 Frankfurter, meat and poultry, cooked, boiled Sausages and Luncheon Meats 6.00 mcg 2% USDA_SR
8248 Soup, vegetable soup, condensed, low sodium, prepared with equal volume water Soups, Sauces, and Gravies 6.00 mcg 2% USDA_SR
8249 Soup, tomato bisque, canned, prepared with equal volume water Soups, Sauces, and Gravies 6.00 mcg 2% USDA_SR
8250 Soup, cream of onion, canned, condensed Soups, Sauces, and Gravies 6.00 mcg 2% USDA_SR

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Related Vitamin A Vitamin C Vitamin D Vitamin E Vitamin K Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid (B5) Vitamin B6 Vitamin B12 Choline
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