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 51–100 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
51	Turkey, all classes, liver, simmered	Poultry Products	691.00 mcg	173%	CNF
52	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches	Breakfast Cereals	690.00 mcg	172%	USDA_SR
53	Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS	Breakfast Cereals	690.00 mcg	172%	USDA_SR
54	Cereals ready-to-eat, POST, GRAPE-NUTS Flakes	Breakfast Cereals	690.00 mcg	172%	USDA_SR
55	Turkey, all classes, liver, raw	Poultry Products	677.00 mcg	169%	USDA_SR
56	Turkey, all classes, liver, raw	Poultry Products	677.00 mcg	169%	CNF
57	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Breakfast Cereals	669.00 mcg	167%	USDA_SR
58	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Breakfast Cereals	667.00 mcg	167%	USDA_SR
59	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Breakfast Cereals	667.00 mcg	167%	USDA_SR
60	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Breakfast Cereals	667.00 mcg	167%	USDA_SR
61	Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS	Breakfast Cereals	667.00 mcg	167%	USDA_SR
62	Cereals ready-to-eat, POST Bran Flakes	Breakfast Cereals	667.00 mcg	167%	USDA_SR
63	Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches	Breakfast Cereals	667.00 mcg	167%	USDA_SR
64	Cereals ready-to-eat, RALSTON Corn Biscuits	Breakfast Cereals	667.00 mcg	167%	USDA_SR
65	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Breakfast Cereals	667.00 mcg	167%	USDA_SR
66	Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES	Breakfast Cereals	667.00 mcg	167%	USDA_SR
67	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Breakfast Cereals	667.00 mcg	167%	USDA_SR
68	Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS	Breakfast Cereals	667.00 mcg	167%	USDA_SR
69	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds	Breakfast Cereals	667.00 mcg	167%	USDA_SR
70	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey	Breakfast Cereals	667.00 mcg	167%	USDA_SR
71	Cereals ready-to-eat, POST, ALPHA-BITS	Breakfast Cereals	667.00 mcg	167%	USDA_SR
72	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted	Breakfast Cereals	667.00 mcg	167%	USDA_SR
73	Yardlong beans, mature seeds, raw	Legumes and Legume Products	658.00 mcg	164%	USDA_SR
74	Beans, yardlong, mature seeds, raw	Legumes and Legume Products	658.00 mcg	164%	CNF
75	Mothbeans, mature seeds, raw	Legumes and Legume Products	649.00 mcg	162%	USDA_SR
76	Moth beans, raw	Legumes and Legume Products	649.00 mcg	162%	CNF
77	Cowpeas, catjang, mature seeds, raw	Legumes and Legume Products	639.00 mcg	160%	USDA_SR
78	Black-eyed peas (cowpeas), catjang, raw	Legumes and Legume Products	639.00 mcg	160%	CNF
79	Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw	Legumes and Legume Products	633.00 mcg	158%	USDA_SR
80	Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, raw	Legumes and Legume Products	633.00 mcg	158%	CNF
81	Mung beans, mature seeds, raw	Legumes and Legume Products	625.00 mcg	156%	USDA_SR
82	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Breakfast Cereals	625.00 mcg	156%	USDA_SR
83	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds	Breakfast Cereals	625.00 mcg	156%	USDA_SR
84	Beans, legumes, mung (green gram), raw	Legumes and Legume Products	625.00 mcg	156%	CNF
85	Beans, adzuki, mature seeds, raw	Legumes and Legume Products	622.00 mcg	156%	USDA_SR
86	Beans, adzuki, raw	Legumes and Legume Products	622.00 mcg	156%	CNF
87	Formulated bar, POWER BAR, chocolate	Snacks	615.00 mcg	154%	USDA_SR
88	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Breakfast Cereals	606.00 mcg	152%	USDA_SR
89	Cereals ready-to-eat, RALSTON CRISP RICE	Breakfast Cereals	606.00 mcg	152%	USDA_SR
90	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ	Breakfast Cereals	606.00 mcg	152%	USDA_SR
91	Beans, cranberry (roman), mature seeds, raw	Legumes and Legume Products	604.00 mcg	151%	USDA_SR
92	Beans, cranberry (roman), raw	Legumes and Legume Products	604.00 mcg	151%	CNF
93	Chicken, liver, all classes, raw	Poultry Products	588.00 mcg	147%	USDA_SR
94	Chicken, broiler, liver, raw	Poultry Products	588.00 mcg	147%	CNF
95	Seaweed, agar, dried	Vegetables and Vegetable Products	580.00 mcg	145%	USDA_SR
96	Seaweed, agar, dried	Vegetables and Vegetable Products	580.00 mcg	145%	CNF
97	Chicken, liver, all classes, cooked, simmered	Poultry Products	578.00 mcg	144%	USDA_SR
98	Chicken, broiler, liver, simmered	Poultry Products	578.00 mcg	144%	CNF
99	Beverages, nutritional shake mix, high protein, powder	Beverages	571.00 mcg	143%	USDA_SR
100	Beverages, high protein powder	Beverages	571.00 mcg	143%	CNF

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Foods high in Folate

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