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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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Diet All Vegetarian Vegan
Source All Canadian (CNF) USDA SR Legacy USDA Foundation

Showing 10501–10550 of 11,199 foods

# Food Category Per 100 g % DV Source
10501 Jellies Sweets 2.00 mcg 0% USDA_SR
10502 Honey Sweets 2.00 mcg 0% USDA_SR
10503 Frostings, white, fluffy, dry mix, prepared with water Sweets 2.00 mcg 0% USDA_SR
10504 Frostings, coconut-nut, ready-to-eat Sweets 2.00 mcg 0% USDA_SR
10505 Puddings, vanilla, ready-to-eat Sweets 2.00 mcg 0% USDA_SR
10506 Alcoholic beverage, daiquiri, prepared-from-recipe Beverages 2.00 mcg 0% USDA_SR
10507 Carrots, cooked, boiled, drained, with salt Vegetables and Vegetable Products 2.00 mcg 0% USDA_SR
10508 Bamboo shoots, cooked, boiled, drained, without salt Vegetables and Vegetable Products 2.00 mcg 0% USDA_SR
10509 Pork, ground, 72% lean / 28% fat, cooked, crumbles Pork Products 2.00 mcg 0% USDA_SR
10510 Pork, ground, 96% lean / 4% fat, raw Pork Products 2.00 mcg 0% USDA_SR
10511 Pork, Shoulder breast, boneless, separable lean and fat, cooked, broiled Pork Products 2.00 mcg 0% USDA_SR
10512 Pork, cured, ham and water product, whole, boneless, separable lean and fat, heated, roasted Pork Products 2.00 mcg 0% USDA_SR
10513 Pork, cured, ham and water product, slice, boneless, separable lean and fat, heated, pan-broil Pork Products 2.00 mcg 0% USDA_SR
10514 Pork, cured, ham -- water added, slice, bone-in, separable lean and fat, heated, pan-broil Pork Products 2.00 mcg 0% USDA_SR
10515 Pork, cured, ham, slice, bone-in, separable lean only, heated, pan-broil Pork Products 2.00 mcg 0% USDA_SR
10516 Pork, cured, ham and water product, rump, bone-in, separable lean only, unheated Pork Products 2.00 mcg 0% USDA_SR
10517 Pork, cured, ham and water product, shank, bone-in, separable lean only, heated, roasted Pork Products 2.00 mcg 0% USDA_SR
10518 Pork, cured, ham -- water added, whole, boneless, separable lean only, unheated Pork Products 2.00 mcg 0% USDA_SR
10519 Papaya nectar, canned Fruits and Fruit Juices 2.00 mcg 0% USDA_SR
10520 Pork, oriental style, dehydrated Pork Products 2.00 mcg 0% USDA_SR
10521 Salad dressing, caesar dressing, regular Fats and Oils 2.00 mcg 0% USDA_SR
10522 Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with salt Fats and Oils 2.00 mcg 0% USDA_SR
10523 Margarine-like, butter-margarine blend, 80% fat, stick, without salt Fats and Oils 2.00 mcg 0% USDA_SR
10524 Chokecherries, raw, pitted (Northern Plains Indians) American Indian/Alaska Native Foods 2.00 mcg 0% USDA_SR
10525 Rice, white, short-grain, cooked, unenriched Cereal Grains and Pasta 2.00 mcg 0% USDA_SR
10526 Rice, white, medium-grain, cooked, unenriched Cereal Grains and Pasta 2.00 mcg 0% USDA_SR
10527 Noodles, japanese, somen, cooked Cereal Grains and Pasta 2.00 mcg 0% USDA_SR
10528 Frostings, glaze, chocolate, prepared-from-recipe, with butter, NFSMI Recipe No. C-32 Sweets 2.00 mcg 0% USDA_SR
10529 Frostings, chocolate, creamy, dry mix, prepared with margarine Sweets 2.00 mcg 0% USDA_SR
10530 Toppings, butterscotch or caramel Sweets 2.00 mcg 0% USDA_SR
10531 Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup Sweets 2.00 mcg 0% USDA_SR
10532 Puddings, coconut cream, dry mix, regular Sweets 2.00 mcg 0% USDA_SR
10533 Puddings, coconut cream, dry mix, instant Sweets 2.00 mcg 0% USDA_SR
10534 Puddings, tapioca, ready-to-eat, fat free Sweets 2.00 mcg 0% USDA_SR
10535 Candies, HERSHEY'S SKOR Toffee Bar Sweets 2.00 mcg 0% USDA_SR
10536 Peppers, sweet, red, sauteed Vegetables and Vegetable Products 2.00 mcg 0% USDA_SR
10537 Bamboo shoots, cooked, boiled, drained, with salt Vegetables and Vegetable Products 2.00 mcg 0% USDA_SR
10538 Mushrooms, Chanterelle, raw Vegetables and Vegetable Products 2.00 mcg 0% USDA_SR
10539 Pork, ground, 84% lean / 16% fat, raw Pork Products 2.00 mcg 0% USDA_SR
10540 Pork, Shoulder petite tender, boneless, separable lean and fat, raw Pork Products 2.00 mcg 0% USDA_SR
10541 Pork, cured, ham, slice, bone-in, separable lean and fat, heated, pan-broil Pork Products 2.00 mcg 0% USDA_SR
10542 Pork, cured, ham with natural juices, whole, boneless, separable lean and fat, heated, roasted Pork Products 2.00 mcg 0% USDA_SR
10543 Pork, cured, ham and water product, slice, bone-in, separable lean and fat, heated, pan-broil Pork Products 2.00 mcg 0% USDA_SR
10544 Pork, cured, ham and water product, rump, bone-in, separable lean and fat, heated, roasted Pork Products 2.00 mcg 0% USDA_SR
10545 Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated Pork Products 2.00 mcg 0% USDA_SR
10546 Pork, cured, ham -- water added, whole, boneless, separable lean and fat, unheated Pork Products 2.00 mcg 0% USDA_SR
10547 Pork, cured, ham with natural juices, whole, boneless, separable lean only, heated, roasted Pork Products 2.00 mcg 0% USDA_SR
10548 Pork, cured, ham and water product, rump, bone-in, separable lean only, heated, roasted Pork Products 2.00 mcg 0% USDA_SR
10549 Pork, cured, ham and water product, whole, boneless, separable lean only, heated, roasted Pork Products 2.00 mcg 0% USDA_SR
10550 Pork, cured, ham and water product, slice, bone-in, separable lean only, heated, pan-broil Pork Products 2.00 mcg 0% USDA_SR

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