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 851–900 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
851	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Breakfast Cereals	121.00 mcg	30%	USDA_SR
852	Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	121.00 mcg	30%	USDA_SR
853	Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	121.00 mcg	30%	USDA_SR
854	Bread, garlic, toasted	Baked Products	121.00 mcg	30%	CNF
855	Spinach, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	121.00 mcg	30%	CNF
856	Fast foods, dessert, animal crackers	Fast Foods	121.00 mcg	30%	CNF
857	Beans, adzuki, boiled, salted	Legumes and Legume Products	121.00 mcg	30%	CNF
858	Beans, adzuki, boiled	Legumes and Legume Products	121.00 mcg	30%	CNF
859	Spinach, frozen, boiled, drained	Vegetables and Vegetable Products	121.00 mcg	30%	CNF
860	Cereal, ready to eat, Cheerios: Apple Cinnamon, General Mills	Breakfast cereals	121.00 mcg	30%	CNF
861	Peanuts, all types, oil-roasted, without salt	Legumes and Legume Products	120.00 mcg	30%	USDA_SR
862	Peanuts, all types, oil-roasted, with salt	Legumes and Legume Products	120.00 mcg	30%	USDA_SR
863	Tomato powder	Vegetables and Vegetable Products	120.00 mcg	30%	USDA_SR
864	Snacks, corn-based, extruded, puffs or twists, cheese-flavor, unenriched	Snacks	120.00 mcg	30%	USDA_SR
865	Cereal, ready to eat, Fibre 1: Raisin Bran Clusters, General Mills	Breakfast cereals	120.00 mcg	30%	CNF
866	Peanuts, all types, oil-roasted	Legumes and Legume Products	120.00 mcg	30%	CNF
867	Peanuts, all types, oil-roasted, salted	Legumes and Legume Products	120.00 mcg	30%	CNF
868	Tomato powder	Vegetables and Vegetable Products	120.00 mcg	30%	CNF
869	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Baked Products	119.00 mcg	30%	USDA_SR
870	Bread, crumbs, dry, grated, seasoned	Baked Products	119.00 mcg	30%	USDA_SR
871	Egg, whole, dried	Dairy and Egg Products	119.00 mcg	30%	USDA_SR
872	Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	119.00 mcg	30%	USDA_SR
873	Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	119.00 mcg	30%	USDA_SR
874	Artichoke (Globe, French), frozen, boiled, drained, with salt	Vegetables and Vegetable Products	119.00 mcg	30%	CNF
875	Bread crumbs, dry, grated, seasoned	Baked Products	119.00 mcg	30%	CNF
876	English muffin, plain (also sourdough), toasted	Baked Products	119.00 mcg	30%	CNF
877	Artichoke (Globe, French), frozen, boiled, drained	Vegetables and Vegetable Products	119.00 mcg	30%	CNF
878	Egg, chicken, dried, whole	Dairy and Egg Products	119.00 mcg	30%	CNF
879	Snacks, CLIF BAR, mixed flavors	Snacks	118.00 mcg	30%	USDA_SR
880	Cookies, Marie biscuit	Baked Products	118.00 mcg	30%	USDA_SR
881	Soup, ramen noodle, chicken flavor, dry	Soups, Sauces, and Gravies	118.00 mcg	30%	USDA_SR
882	Turnip greens, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	118.00 mcg	30%	USDA_SR
883	Turnip greens, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	118.00 mcg	30%	USDA_SR
884	Beans, pinto, mature seeds, sprouted, raw	Vegetables and Vegetable Products	118.00 mcg	30%	USDA_SR
885	Tortillas, ready-to-bake or -fry, flour, shelf stable	Baked Products	118.00 mcg	30%	USDA_SR
886	Snacks, Clif bar, all flavours	Snacks	118.00 mcg	30%	CNF
887	Turnip greens, boiled, drained, with salt	Vegetables and Vegetable Products	118.00 mcg	30%	CNF
888	Bread, wheat germ	Baked Products	118.00 mcg	30%	CNF
889	Beans, pinto, mature seeds, sprouted, raw	Vegetables and Vegetable Products	118.00 mcg	30%	CNF
890	Turnip greens, boiled, drained	Vegetables and Vegetable Products	118.00 mcg	30%	CNF
891	Soup, ramen noodles, chicken flavour, dry	Soups, Sauces and Gravies	117.00 mcg	29%	CNF
892	Radicchio, raw	Vegetables and Vegetable Products	116.60 mcg	29%	USDA_FF
893	Spinach, baby	Vegetables and Vegetable Products	116.50 mcg	29%	USDA_FF
894	Spinach, baby	Vegetables and Vegetable Products	116.50 mcg	29%	USDA_FF
895	Pawpaw, peeled, seeded, raw	Fruits and Fruit Juices	116.10 mcg	29%	USDA_FF
896	Bread, protein (includes gluten)	Baked Products	116.00 mcg	29%	USDA_SR
897	Soup, ramen noodle, any flavor, dry	Soups, Sauces, and Gravies	116.00 mcg	29%	USDA_SR
898	Shallots, freeze-dried	Vegetables and Vegetable Products	116.00 mcg	29%	USDA_SR
899	Soup, ramen noodles, any flavour, dry	Soups, Sauces and Gravies	116.00 mcg	29%	CNF
900	Bread, protein (includes gluten)	Baked Products	116.00 mcg	29%	CNF

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Foods high in Folate

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