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 10401–10450 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
10401	Figs, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	2.00 mcg	0%	USDA_SR
10402	Figs, canned, water pack, solids and liquids	Fruits and Fruit Juices	2.00 mcg	0%	USDA_SR
10403	Salami, Italian, pork and beef, dry, sliced, 50% less sodium	Sausages and Luncheon Meats	2.00 mcg	0%	USDA_SR
10404	Sausage, Polish, beef with chicken, hot	Sausages and Luncheon Meats	2.00 mcg	0%	USDA_SR
10405	Thuringer, cervelat, summer sausage, beef, pork	Sausages and Luncheon Meats	2.00 mcg	0%	USDA_SR
10406	Sausage, smoked link sausage, pork and beef (nonfat dry milk added)	Sausages and Luncheon Meats	2.00 mcg	0%	USDA_SR
10407	Salami, dry or hard, pork	Sausages and Luncheon Meats	2.00 mcg	0%	USDA_SR
10408	Salami, cooked, beef	Sausages and Luncheon Meats	2.00 mcg	0%	USDA_SR
10409	Pork sausage, link/patty, unprepared	Sausages and Luncheon Meats	2.00 mcg	0%	USDA_SR
10410	Picnic loaf, pork, beef	Sausages and Luncheon Meats	2.00 mcg	0%	USDA_SR
10411	Luxury loaf, pork	Sausages and Luncheon Meats	2.00 mcg	0%	USDA_SR
10412	Olive loaf, pork	Sausages and Luncheon Meats	2.00 mcg	0%	USDA_SR
10413	Soup, cream of shrimp, canned, prepared with equal volume water	Soups, Sauces, and Gravies	2.00 mcg	0%	USDA_SR
10414	Soup, mushroom barley, canned, prepared with equal volume water	Soups, Sauces, and Gravies	2.00 mcg	0%	USDA_SR
10415	Soup, chicken gumbo, canned, prepared with equal volume water	Soups, Sauces, and Gravies	2.00 mcg	0%	USDA_SR
10416	Soup, beef broth, less/reduced sodium, ready to serve	Soups, Sauces, and Gravies	2.00 mcg	0%	USDA_SR
10417	Soup, stock, fish, home-prepared	Soups, Sauces, and Gravies	2.00 mcg	0%	USDA_SR
10418	Soup, stock, beef, home-prepared	Soups, Sauces, and Gravies	2.00 mcg	0%	USDA_SR
10419	Chicken, skin (drumsticks and thighs), raw	Poultry Products	2.00 mcg	0%	USDA_SR
10420	Veal, variety meats and by-products, heart, cooked, braised	Lamb, Veal, and Game Products	2.00 mcg	0%	USDA_SR
10421	Veal, variety meats and by-products, heart, raw	Lamb, Veal, and Game Products	2.00 mcg	0%	USDA_SR
10422	Lamb, variety meats and by-products, heart, cooked, braised	Lamb, Veal, and Game Products	2.00 mcg	0%	USDA_SR
10423	Lamb, variety meats and by-products, heart, raw	Lamb, Veal, and Game Products	2.00 mcg	0%	USDA_SR
10424	Goose, domesticated, meat and skin, cooked, roasted	Poultry Products	2.00 mcg	0%	USDA_SR
10425	Margarine-like, vegetable oil spread, fat free, liquid, with salt	Fats and Oils	2.00 mcg	0%	USDA_SR
10426	Margarine-like, margarine-butter blend, soybean oil and butter	Fats and Oils	2.00 mcg	0%	USDA_SR
10427	Babyfood, fruit, apricot with tapioca, strained	Baby Foods	2.00 mcg	0%	USDA_SR
10428	Babyfood, fruit, applesauce, junior	Baby Foods	2.00 mcg	0%	USDA_SR
10429	Babyfood, dinner, vegetables and noodles and turkey, strained	Baby Foods	2.00 mcg	0%	USDA_SR
10430	Babyfood, tropical fruit medley	Baby Foods	2.00 mcg	0%	USDA_SR
10431	Babyfood, meat, ham, strained	Baby Foods	2.00 mcg	0%	USDA_SR
10432	Babyfood, meat, pork, strained	Baby Foods	2.00 mcg	0%	USDA_SR
10433	Fish, tuna, yellowfin, fresh, cooked, dry heat	Finfish and Shellfish Products	2.00 mcg	0%	USDA_SR
10434	Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat	Finfish and Shellfish Products	2.00 mcg	0%	USDA_SR
10435	Fish, cusk, cooked, dry heat	Finfish and Shellfish Products	2.00 mcg	0%	USDA_SR
10436	Fish, tuna, white, canned in water, without salt, drained solids	Finfish and Shellfish Products	2.00 mcg	0%	USDA_SR
10437	Fish, salmon, chinook, smoked, (lox), regular	Finfish and Shellfish Products	2.00 mcg	0%	USDA_SR
10438	Mollusks, clam, mixed species, canned, liquid	Finfish and Shellfish Products	2.00 mcg	0%	USDA_SR
10439	Crustaceans, shrimp, mixed species, imitation, made from surimi	Finfish and Shellfish Products	2.00 mcg	0%	USDA_SR
10440	Fish, cusk, raw	Finfish and Shellfish Products	2.00 mcg	0%	USDA_SR
10441	Fish, cisco, smoked	Finfish and Shellfish Products	2.00 mcg	0%	USDA_SR
10442	Fish, bluefish, raw	Finfish and Shellfish Products	2.00 mcg	0%	USDA_SR
10443	Beverages, Fruit flavored drink, reduced sugar, greater than 3% fruit juice, high vitamin C, added calcium	Beverages	2.00 mcg	0%	USDA_SR
10444	Beverages, rice milk, unsweetened	Beverages	2.00 mcg	0%	USDA_SR
10445	Beverages, coffee, brewed, prepared with tap water	Beverages	2.00 mcg	0%	USDA_SR
10446	Sauce, duck, ready-to-serve	Soups, Sauces, and Gravies	2.00 mcg	0%	USDA_SR
10447	Apricots, frozen, sweetened	Fruits and Fruit Juices	2.00 mcg	0%	USDA_SR
10448	Apricots, canned, extra heavy syrup pack, without skin, solids and liquids	Fruits and Fruit Juices	2.00 mcg	0%	USDA_SR
10449	Apricots, canned, heavy syrup pack, without skin, solids and liquids	Fruits and Fruit Juices	2.00 mcg	0%	USDA_SR
10450	Apricots, canned, heavy syrup pack, with skin, solids and liquids	Fruits and Fruit Juices	2.00 mcg	0%	USDA_SR

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Foods high in Folate

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