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 8501–8550 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
8501	Wiener (frankfurter), beef, pork, and turkey, fat free	Sausages and Luncheon meats	6.00 mcg	2%	CNF
8502	Soup, cream, mushroom, canned, condensed, reduced sodium	Soups, Sauces and Gravies	6.00 mcg	2%	CNF
8503	Salad dressing, ranch dressing, fat free	Fats and Oils	6.00 mcg	2%	CNF
8504	Turkey, tom, wing, meat, roasted	Poultry Products	6.00 mcg	2%	CNF
8505	Turkey, tom, breast, meat, roasted	Poultry Products	6.00 mcg	2%	CNF
8506	Beef, brisket, whole, lean and fat, 3mm (1/8") trim, raw	Beef Products	6.00 mcg	2%	CNF
8507	Sauce, plum, ready-to-serve	Soups, Sauces and Gravies	6.00 mcg	2%	CNF
8508	Fast foods, dessert, sundae, hot fudge	Fast Foods	6.00 mcg	2%	CNF
8509	Grains, oat bran, cooked	Cereals, Grains and Pasta	6.00 mcg	2%	CNF
8510	Grains, rice, white, short-grain, dry	Cereals, Grains and Pasta	6.00 mcg	2%	CNF
8511	Pasta, corn, cooked	Cereals, Grains and Pasta	6.00 mcg	2%	CNF
8512	Dessert, frozen yogourt, vanilla, soft-serve	Sweets	6.00 mcg	2%	CNF
8513	Dessert, rennin, chocolate, dry mix, unprepared	Sweets	6.00 mcg	2%	CNF
8514	Candies, bars, Mounds	Sweets	6.00 mcg	2%	CNF
8515	Sweets, topping, strawberry	Sweets	6.00 mcg	2%	CNF
8516	Candies, bars, Krackel	Sweets	6.00 mcg	2%	CNF
8517	Dessert, frozen, ice cream, light, vanilla	Sweets	6.00 mcg	2%	CNF
8518	Veal, brain, pan-fried	Lamb, Veal and Game	6.00 mcg	2%	CNF
8519	Game meat, boar, wild, roasted	Lamb, Veal and Game	6.00 mcg	2%	CNF
8520	Game meat, native, bear, simmered	Lamb, Veal and Game	6.00 mcg	2%	CNF
8521	Lamb, Canadian, fat, cooked	Lamb, Veal and Game	6.00 mcg	2%	CNF
8522	Lamb, Canadian, fat, raw	Lamb, Veal and Game	6.00 mcg	2%	CNF
8523	Fish, pickerel, walleye-pickerel (yellow pike), raw	Finfish and Shellfish Products	6.00 mcg	2%	CNF
8524	Fish, catfish (wolffish), atlantic, baked or broiled	Finfish and Shellfish Products	6.00 mcg	2%	CNF
8525	Fish, spot, baked or broiled	Finfish and Shellfish Products	6.00 mcg	2%	CNF
8526	Fish, seatrout (weakfish), mixed species, baked or broiled	Finfish and Shellfish Products	6.00 mcg	2%	CNF
8527	Fish, herring, pacific, baked or broiled	Finfish and Shellfish Products	6.00 mcg	2%	CNF
8528	Fish, dolphinfish (mahimahi), baked or broiled	Finfish and Shellfish Products	6.00 mcg	2%	CNF
8529	Mollusks, whelk, unspecified, raw	Finfish and Shellfish Products	6.00 mcg	2%	CNF
8530	Fish, snapper, mixed species, baked or broiled	Finfish and Shellfish Products	6.00 mcg	2%	CNF
8531	Fish, sea bass, mixed species, baked or broiled	Finfish and Shellfish Products	6.00 mcg	2%	CNF
8532	Fish, perch, mixed species, baked or broiled	Finfish and Shellfish Products	6.00 mcg	2%	CNF
8533	Fish, flatfish (flounder or sole or plaice), baked or broiled	Finfish and Shellfish Products	6.00 mcg	2%	CNF
8534	Alcohol, beer, regular, (5% alcohol by volume)	Beverages	6.00 mcg	2%	CNF
8535	Hot chocolate, mix, powder	Beverages	6.00 mcg	2%	CNF
8536	Alcohol, beer, light (4% alcohol by volume)	Beverages	6.00 mcg	2%	CNF
8537	Beef, cured, corned beef, outside and eye of round, cooked	Beef Products	6.00 mcg	2%	CNF
8538	Deli-meat, pastrami, beef, sliced	Sausages and Luncheon meats	6.00 mcg	2%	CNF
8539	Beef, cured, corned beef, brisket, cooked	Beef Products	6.00 mcg	2%	CNF
8540	Beef, ground, medium, raw	Beef Products	6.00 mcg	2%	CNF
8541	Beef, ground, lean, loaf, baked	Beef Products	6.00 mcg	2%	CNF
8542	Beef, brain, pan-fried	Beef Products	6.00 mcg	2%	CNF
8543	Pimento, canned	Vegetables and Vegetable Products	6.00 mcg	2%	CNF
8544	Potato, canned, drained solids	Vegetables and Vegetable Products	6.00 mcg	2%	CNF
8545	Sweet potato, cooked, candied, homemade	Vegetables and Vegetable Products	6.00 mcg	2%	CNF
8546	Waterchestnuts, Chinese, canned, solids and liquid	Vegetables and Vegetable Products	6.00 mcg	2%	CNF
8547	Sweet potato, boiled without skin	Vegetables and Vegetable Products	6.00 mcg	2%	CNF
8548	Sweet potato, baked, skin removed after baking	Vegetables and Vegetable Products	6.00 mcg	2%	CNF
8549	Gourd, white flowered (calabash gourd), raw	Vegetables and Vegetable Products	6.00 mcg	2%	CNF
8550	Pork, loin, tenderloin, lean, broiled	Pork Products	6.00 mcg	2%	CNF

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Foods high in Folate

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