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 11151–11199 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
11151	Pork, wholesale cuts, belly, raw	Pork Products	1.00 mcg	0%	CNF
11152	Pork, wholesale cuts, backfat, raw	Pork Products	1.00 mcg	0%	CNF
11153	Apple juice, frozen concentrate, undiluted, added vitamin C	Fruits and fruit juices	1.00 mcg	0%	CNF
11154	Pear, canned halves, light syrup pack, solids and liquid	Fruits and fruit juices	1.00 mcg	0%	CNF
11155	Pear, canned halves, water pack, solids and liquid	Fruits and fruit juices	1.00 mcg	0%	CNF
11156	Grape juice, frozen concentrate, sugar and vitamin C added, diluted	Fruits and fruit juices	1.00 mcg	0%	CNF
11157	Applesauce, canned, sweetened	Fruits and fruit juices	1.00 mcg	0%	CNF
11158	Apple, raw, without skin, sliced, cooked, boiled	Fruits and fruit juices	1.00 mcg	0%	CNF
11159	Apricot nectar, canned	Fruits and fruit juices	1.00 mcg	0%	CNF
11160	Pear nectar, canned	Fruits and fruit juices	1.00 mcg	0%	CNF
11161	Pear, canned halves, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	1.00 mcg	0%	CNF
11162	Pear, canned halves, heavy syrup pack, solids and liquid	Fruits and fruit juices	1.00 mcg	0%	CNF
11163	Pear, canned, halves, extra light syrup pack, solids and liquid	Fruits and fruit juices	1.00 mcg	0%	CNF
11164	Pear, canned halves, juice pack, solids and liquid	Fruits and fruit juices	1.00 mcg	0%	CNF
11165	Peach nectar, canned	Fruits and fruit juices	1.00 mcg	0%	CNF
11166	Fig, dried, cooked	Fruits and fruit juices	1.00 mcg	0%	CNF
11167	Sauce, cranberry, canned, sweetened	Fruits and fruit juices	1.00 mcg	0%	CNF
11168	Cranberry, raw	Fruits and fruit juices	1.00 mcg	0%	CNF
11169	Apple juice, frozen concentrate, undiluted, without vitamin C	Fruits and fruit juices	1.00 mcg	0%	CNF
11170	Apple, frozen, sliced, unsweetened, heated	Fruits and fruit juices	1.00 mcg	0%	CNF
11171	Apple, frozen, sliced, unsweetened, unheated	Fruits and fruit juices	1.00 mcg	0%	CNF
11172	Apple, dehydrated (low moisture), sulphured, uncooked	Fruits and fruit juices	1.00 mcg	0%	CNF
11173	Apple, raw, without skin, sliced, cooked, microwaved	Fruits and fruit juices	1.00 mcg	0%	CNF
11174	Cereal, hot, corn grits (yellow), cooked	Breakfast cereals	1.00 mcg	0%	CNF
11175	Sausage, breakfast links or rounds, pork, cooked	Sausages and Luncheon meats	1.00 mcg	0%	CNF
11176	Sausage, smoked, pork, pre-cooked	Sausages and Luncheon meats	1.00 mcg	0%	CNF
11177	Deli-meat, sandwich spread, ham	Sausages and Luncheon meats	1.00 mcg	0%	CNF
11178	Soup, split pea with ham, canned, condensed, water added	Soups, Sauces and Gravies	1.00 mcg	0%	CNF
11179	Soup, pea, green, canned, condensed, water added	Soups, Sauces and Gravies	1.00 mcg	0%	CNF
11180	Soup, split pea with ham, ready-to-serve	Soups, Sauces and Gravies	1.00 mcg	0%	CNF
11181	Soup, pea, green, canned, condensed	Soups, Sauces and Gravies	1.00 mcg	0%	CNF
11182	Soup, chicken vegetable, dehydrated, water added	Soups, Sauces and Gravies	1.00 mcg	0%	CNF
11183	Soup, broth, chicken, cubed, dehydrated, water added	Soups, Sauces and Gravies	1.00 mcg	0%	CNF
11184	Soup, broth, chicken, dehydrated, water added	Soups, Sauces and Gravies	1.00 mcg	0%	CNF
11185	Soup, cream, celery, dehydrated, water added	Soups, Sauces and Gravies	1.00 mcg	0%	CNF
11186	Soup, cauliflower, dehydrated, water added	Soups, Sauces and Gravies	1.00 mcg	0%	CNF
11187	Soup, cream, potato, canned, condensed, water added	Soups, Sauces and Gravies	1.00 mcg	0%	CNF
11188	Sauce, pepper, TABASCO, ready-to-serve	Soups, Sauces and Gravies	1.00 mcg	0%	CNF
11189	Soup, broth, beef, ready-to-serve	Soups, Sauces and Gravies	1.00 mcg	0%	CNF
11190	Chicken, ground, lean, raw	Poultry Products	1.00 mcg	0%	CNF
11191	Chicken, broiler, separable fat, raw	Poultry Products	1.00 mcg	0%	CNF
11192	Spread, 20% butter / 80% canola oil	Fats and Oils	1.00 mcg	0%	CNF
11193	Babyfood, cereal, oat, dry	Babyfoods	1.00 mcg	0%	CNF
11194	Babyfood, snack, biscuit, mixed grain	Babyfoods	1.00 mcg	0%	CNF
11195	Cheese, Mexican, queso anejo	Dairy and Egg Products	1.00 mcg	0%	CNF
11196	Whey, sweet, fluid	Dairy and Egg Products	1.00 mcg	0%	CNF
11197	Eggnog, 7% M.F., Canadian product, 4% to 8% M.F.	Dairy and Egg Products	1.00 mcg	0%	CNF
11198	Apples, gala, with skin, raw	Fruits and Fruit Juices	0.81 mcg	0%	USDA_FF
11199	Grape juice, purple, with added vitamin C, from concentrate, shelf stable	Fruits and Fruit Juices	0.66 mcg	0%	USDA_FF

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Foods high in Folate

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