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 1251–1300 of 4,811 foods

#	Food	Category	Per 100 g	% DV
1251	Pasta, made without egg, homemade, cooked	Cereals, Grains and Pasta	43.00 mcg	11%
1252	Pasta, made with egg, homemade, cooked	Cereals, Grains and Pasta	43.00 mcg	11%
1253	Grains, wheat, durum	Cereals, Grains and Pasta	43.00 mcg	11%
1254	Mango, raw	Fruits and fruit juices	43.00 mcg	11%
1255	Grains, wheat, hard red spring	Cereals, Grains and Pasta	43.00 mcg	11%
1256	French toast, homemade, with 2% milk and margarine	Baked Products	43.00 mcg	11%
1257	Beans, baked, canned, with beef	Legumes and Legume Products	43.00 mcg	11%
1258	Cookie, vanilla wafer, 18 to 21% fat	Baked Products	43.00 mcg	11%
1259	Cookie, fudge, cake-type	Baked Products	43.00 mcg	11%
1260	Cabbage, raw	Vegetables and Vegetable Products	43.00 mcg	11%
1261	Sweet roll, cheese	Baked Products	43.00 mcg	11%
1262	Fast foods, breakfast, biscuit with egg	Fast Foods	43.00 mcg	11%
1263	Fast foods, breakfast, biscuit with egg and sausage	Fast Foods	43.00 mcg	11%
1264	Fast foods, entree, shrimp, breaded and fried	Fast Foods	43.00 mcg	11%
1265	Fast foods, sandwiches and burgers, cheeseburger, regular, double patty and bun, with condiments	Fast Foods	43.00 mcg	11%
1266	Cake, pound, commercial, fat free	Baked Products	43.00 mcg	11%
1267	Cabbage, napa, cooked	Vegetables and Vegetable Products	43.00 mcg	11%
1268	Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments	Fast Foods	43.00 mcg	11%
1269	Fast foods, mexican, taco salad	Fast Foods	42.00 mcg	10%
1270	Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, with condiments and vegetables	Fast Foods	42.00 mcg	10%
1271	Fast foods, side dish, onion rings, breaded and fried	Fast Foods	42.00 mcg	10%
1272	Milk shake, not chocolate, dry mix, unprepared	Beverages	42.00 mcg	10%
1273	Cabbage, japanese style, fresh, pickled	Vegetables and Vegetable Products	42.00 mcg	10%
1274	Candies, REESE'S BITES	Sweets	42.00 mcg	10%
1275	Grains, quinoa, cooked	Cereals, Grains and Pasta	42.00 mcg	10%
1276	Grains, millet, flour	Cereals, Grains and Pasta	42.00 mcg	10%
1277	Butter tart, with raisins, homemade	Baked Products	42.00 mcg	10%
1278	Cookie, brownie, commercial, reduced fat	Baked Products	42.00 mcg	10%
1279	Meatless, bacon	Legumes and Legume Products	42.00 mcg	10%
1280	Doughnut (donut), French cruller, glazed	Baked Products	42.00 mcg	10%
1281	Grains, buckwheat groats, roasted, dry	Cereals, Grains and Pasta	42.00 mcg	10%
1282	Crustaceans, crab, atlantic snow crab (spider, queen), boiled or steamed	Finfish and Shellfish Products	42.00 mcg	10%
1283	Crustaceans, crab, dungeness, boiled or steamed	Finfish and Shellfish Products	42.00 mcg	10%
1284	Mollusks, mussel, blue, raw	Finfish and Shellfish Products	42.00 mcg	10%
1285	Cake, pound, commercial, made with butter (includes fresh and frozen)	Baked Products	42.00 mcg	10%
1286	Cake mix, angel food, dry, unprepared	Baked Products	42.00 mcg	10%
1287	Pork, kidney, raw	Pork Products	42.00 mcg	10%
1288	Peas, edible-podded (snow peas), raw	Vegetables and Vegetable Products	42.00 mcg	10%
1289	Corn, sweet, yellow, raw	Vegetables and Vegetable Products	42.00 mcg	10%
1290	Snacks, trail mix, tropical	Snacks	42.00 mcg	10%
1291	Succotash, frozen, unprepared	Vegetables and Vegetable Products	42.00 mcg	10%
1292	Grains, wheat, soft white	Cereals, Grains and Pasta	41.00 mcg	10%
1293	Grains, wheat, soft red winter	Cereals, Grains and Pasta	41.00 mcg	10%
1294	Pork, kidney, braised	Pork Products	41.00 mcg	10%
1295	Bread, pumpernickel	Baked Products	41.00 mcg	10%
1296	Coffee cake, cream filled, with chocolate icing (frosting)	Baked Products	41.00 mcg	10%
1297	Bok choy, pak-choi, boiled drained	Vegetables and Vegetable Products	41.00 mcg	10%
1298	Cauliflower, green, boiled, with salt	Vegetables and Vegetable Products	41.00 mcg	10%
1299	Cauliflower, frozen, boiled, drained	Vegetables and Vegetable Products	41.00 mcg	10%
1300	Cauliflower, green, boiled	Vegetables and Vegetable Products	41.00 mcg	10%

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Foods high in Folate (Canadian (CNF))

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