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 1151–1200 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
1151	Bread, egg, (challah), toasted	Baked Products	98.00 mcg	24%	CNF
1152	Bagel, oat bran	Baked Products	98.00 mcg	24%	CNF
1153	Beef, kidneys, raw	Beef Products	98.00 mcg	24%	CNF
1154	Seeds, sesame butter, tahini, from raw and stone ground kernels	Nuts and Seeds	98.00 mcg	24%	CNF
1155	Seeds, sesame butter, tahini, unroasted kernels	Nuts and Seeds	98.00 mcg	24%	CNF
1156	Seeds, sesame butter, tahini, roasted and toasted kernels	Nuts and Seeds	98.00 mcg	24%	CNF
1157	Nuts, walnuts, English or Persian, dried	Nuts and Seeds	98.00 mcg	24%	CNF
1158	Seeds, sesame seeds, whole, roasted and toasted	Nuts and Seeds	98.00 mcg	24%	CNF
1159	Spinach, canned, drained solids	Vegetables and Vegetable Products	98.00 mcg	24%	CNF
1160	Cereal, ready to eat, Honey Bunches of Oats with almonds, Post	Breakfast cereals	98.00 mcg	24%	CNF
1161	Cereal, ready to eat, Froot Loops, Kellogg's	Breakfast cereals	98.00 mcg	24%	CNF
1162	Peanut butter, creamy	Legumes and Legume Products	97.29 mcg	24%	USDA_FF
1163	Cauliflower, raw	Vegetables and Vegetable Products	97.00 mcg	24%	USDA_FF
1164	Peanuts, all types, dry-roasted, with salt	Legumes and Legume Products	97.00 mcg	24%	USDA_SR
1165	Peanuts, all types, dry-roasted, without salt	Legumes and Legume Products	97.00 mcg	24%	USDA_SR
1166	Bread, stuffing, cornbread, dry mix, prepared	Baked Products	97.00 mcg	24%	USDA_SR
1167	Seeds, sesame seeds, whole, dried	Nut and Seed Products	97.00 mcg	24%	USDA_SR
1168	Arugula, raw	Vegetables and Vegetable Products	97.00 mcg	24%	USDA_SR
1169	Cheese puffs and twists, corn based, baked, low fat	Snacks	97.00 mcg	24%	USDA_SR
1170	Bread, italian, toasted	Baked Products	97.00 mcg	24%	CNF
1171	Snacks, corn-based, extruded, puffs or twists, cheese, baked, low fat	Snacks	97.00 mcg	24%	CNF
1172	Pasta, macaroni, protein-fortified, enriched, cooked	Cereals, Grains and Pasta	97.00 mcg	24%	CNF
1173	Bread stuffing, cornbread, dry mix, prepared	Baked Products	97.00 mcg	24%	CNF
1174	Peanuts, all types, dry roasted	Legumes and Legume Products	97.00 mcg	24%	CNF
1175	Peanuts, all types, dry-roasted, salted	Legumes and Legume Products	97.00 mcg	24%	CNF
1176	Arugula, raw	Vegetables and Vegetable Products	97.00 mcg	24%	CNF
1177	Bread, french or vienna, whole wheat	Baked Products	96.00 mcg	24%	USDA_SR
1178	Egg, white, dried, powder, stabilized, glucose reduced	Dairy and Egg Products	96.00 mcg	24%	USDA_SR
1179	McDONALD'S, Hotcakes (plain)	Fast Foods	96.00 mcg	24%	USDA_SR
1180	Fast Food, Pizza Chain, 14" pizza, cheese topping, thin crust	Fast Foods	96.00 mcg	24%	USDA_SR
1181	PIZZA HUT 14" Cheese Pizza, THIN 'N CRISPY Crust	Fast Foods	96.00 mcg	24%	USDA_SR
1182	Broadbeans, immature seeds, raw	Vegetables and Vegetable Products	96.00 mcg	24%	USDA_SR
1183	Seeds, sesame seed kernels, toasted, without salt added (decorticated)	Nut and Seed Products	96.00 mcg	24%	USDA_SR
1184	Seeds, sesame seed kernels, toasted, with salt added (decorticated)	Nut and Seed Products	96.00 mcg	24%	USDA_SR
1185	Asparagus, canned, drained solids	Vegetables and Vegetable Products	96.00 mcg	24%	USDA_SR
1186	Indian, bread, naan, whole-wheat	Baked Products	96.00 mcg	24%	CNF
1187	Seeds, sesame seed kernels, toasted, shelled, with salt	Nuts and Seeds	96.00 mcg	24%	CNF
1188	Fast foods, pizza, cheese, thin crust	Fast Foods	96.00 mcg	24%	CNF
1189	Seeds, sesame seed kernels, toasted, shelled	Nuts and Seeds	96.00 mcg	24%	CNF
1190	Asparagus, canned, drained solids	Vegetables and Vegetable Products	96.00 mcg	24%	CNF
1191	Broadbeans (fava beans), fresh, raw	Vegetables and Vegetable Products	96.00 mcg	24%	CNF
1192	Cereal, ready to eat, Lucky Charms, General Mills	Breakfast cereals	96.00 mcg	24%	CNF
1193	Egg, chicken, white, dried, powder, glucose reduced	Dairy and Egg Products	96.00 mcg	24%	CNF
1194	Rolls, hard (includes kaiser)	Baked Products	95.00 mcg	24%	USDA_SR
1195	Rolls, dinner, oat bran	Baked Products	95.00 mcg	24%	USDA_SR
1196	Bread, reduced-calorie, white	Baked Products	95.00 mcg	24%	USDA_SR
1197	Bread, white, commercially prepared, toasted, low sodium no salt	Baked Products	95.00 mcg	24%	USDA_SR
1198	Radish seeds, sprouted, raw	Vegetables and Vegetable Products	95.00 mcg	24%	USDA_SR
1199	Wild rice, raw	Cereal Grains and Pasta	95.00 mcg	24%	USDA_SR
1200	Seeds, sisymbrium sp. seeds, whole, dried	Nut and Seed Products	95.00 mcg	24%	USDA_SR

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Foods high in Folate

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