Foods high in Folate (Canadian (CNF))

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 4,811 foods

#	Food	Category	Per 100 g	% DV
51	Chicken, broiler, giblets, flour coated, fried	Poultry Products	379.00 mcg	95%
52	Soybeans, dry, raw	Legumes and Legume Products	375.00 mcg	94%
53	Game meat, native, caribou (reindeer), liver, raw	Lamb, Veal and Game	374.00 mcg	94%
54	Chicken, stewing, giblets, simmered	Poultry Products	367.00 mcg	92%
55	Leeks (bulb and lower-leaf portion), freeze-dried	Vegetables and Vegetable Products	366.00 mcg	92%
56	Beans, navy, raw	Legumes and Legume Products	364.00 mcg	91%
57	Lupins, raw	Legumes and Legume Products	355.00 mcg	89%
58	Grains, wheat germ, toasted, plain	Cereals, Grains and Pasta	352.00 mcg	88%
59	Chicken, stewing, giblets, raw	Poultry Products	350.00 mcg	88%
60	Veal, liver, pan-fried	Lamb, Veal and Game	350.00 mcg	88%
61	Soy flour, full-fat, raw	Legumes and Legume Products	345.00 mcg	86%
62	Chicken, broiler, giblets, raw	Poultry Products	345.00 mcg	86%
63	Soy protein concentrate (prepared with acid and water wash)	Legumes and Legume Products	340.00 mcg	85%
64	Soy protein concentrate (prepared with alcohol)	Legumes and Legume Products	340.00 mcg	85%
65	Arrowroot, raw	Vegetables and Vegetable Products	338.00 mcg	84%
66	Turkey, all classes, giblets, raw	Poultry Products	331.00 mcg	83%
67	Veal, liver, braised	Lamb, Veal and Game	331.00 mcg	83%
68	Pasta, egg noodles, spinach, enriched, dry	Cereals, Grains and Pasta	323.00 mcg	81%
69	Cereal, ready to eat, Honey Nut O's, Selection	Breakfast cereals	321.00 mcg	80%
70	Pâté, chicken liver, canned	Sausages and Luncheon meats	321.00 mcg	80%
71	Soybeans, green (edamame), frozen, prepared	Vegetables and Vegetable Products	311.00 mcg	78%
72	Spices, basil, dried	Spices and Herbs	310.00 mcg	78%
73	Spices, rosemary, dried	Spices and Herbs	307.00 mcg	77%
74	Soy flour, defatted	Legumes and Legume Products	305.00 mcg	76%
75	Turkey, all classes, giblets, simmered	Poultry Products	303.00 mcg	76%
76	Soy meal, defatted, raw	Legumes and Legume Products	303.00 mcg	76%
77	Chicken, roasting, giblets, simmered	Poultry Products	303.00 mcg	76%
78	Soybeans, green (edamame), frozen, unprepared	Vegetables and Vegetable Products	303.00 mcg	76%
79	Radish, oriental (daikon), dried	Vegetables and Vegetable Products	295.00 mcg	74%
80	Beef, liver, raw	Beef Products	290.00 mcg	72%
81	Soy flour, low fat	Legumes and Legume Products	289.00 mcg	72%
82	Plant-based beverage, protein powder, soy based, powder	Beverages	289.00 mcg	72%
83	Instant breakfast, powder, chocolate	Beverages	285.00 mcg	71%
84	Pasta, spaghetti, spinach, enriched, dry	Cereals, Grains and Pasta	283.00 mcg	71%
85	Grains, wheat germ, crude	Cereals, Grains and Pasta	281.00 mcg	70%
86	Pasta, spaghetti, protein-fortified, enriched, dry	Cereals, Grains and Pasta	278.00 mcg	70%
87	Pasta, macaroni (spirals), vegetable, enriched, dry	Cereals, Grains and Pasta	278.00 mcg	70%
88	Pasta, macaroni, protein-fortified, enriched, dry	Cereals, Grains and Pasta	278.00 mcg	70%
89	Chicken, roasting, giblets, raw	Poultry Products	276.00 mcg	69%
90	Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry	Cereals, Grains and Pasta	275.00 mcg	69%
91	Spices, coriander leaf (cilantro), dried	Spices and Herbs	274.00 mcg	68%
92	Spices, marjoram, dried	Spices and Herbs	274.00 mcg	68%
93	Spices, chervil, dried	Spices and Herbs	274.00 mcg	68%
94	Spices, sage, ground	Spices and Herbs	274.00 mcg	68%
95	Spices, tarragon, dried	Spices and Herbs	274.00 mcg	68%
96	Spices, thyme, dried	Spices and Herbs	274.00 mcg	68%
97	Peas, split, raw	Legumes and Legume Products	274.00 mcg	68%
98	Game meat, native, moose, liver, raw	Lamb, Veal and Game	268.00 mcg	67%
99	Pasta, egg noodles, enriched, dry	Cereals, Grains and Pasta	264.00 mcg	66%
100	Cereal, ready to eat, Toasted Oats, Selection	Breakfast cereals	262.00 mcg	66%

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Foods high in Folate (Canadian (CNF))

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