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 1401–1450 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
1401	Lima beans, large, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	83.00 mcg	21%	USDA_SR
1402	Lima beans, large, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	83.00 mcg	21%	USDA_SR
1403	Biscuits, mixed grain, refrigerated dough	Baked Products	83.00 mcg	21%	USDA_SR
1404	Infant formula, MEAD JOHNSON, ENFAMIL, Infant, with iron, powder, with ARA and DHA	Baby Foods	83.00 mcg	21%	USDA_SR
1405	Infant formula, MEAD JOHNSON, ENFAMIL, with iron, powder	Baby Foods	83.00 mcg	21%	USDA_SR
1406	Cookies, peanut butter, commercially prepared, sugar free	Baked Products	83.00 mcg	21%	USDA_SR
1407	Snacks, pretzels, hard, plain, made with unenriched flour, unsalted	Snacks	83.00 mcg	21%	USDA_SR
1408	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Snacks	83.00 mcg	21%	USDA_SR
1409	Nuts, mixed nuts, oil roasted, with peanuts, without salt added	Nut and Seed Products	83.00 mcg	21%	USDA_SR
1410	Broccoli raab, raw	Vegetables and Vegetable Products	83.00 mcg	21%	USDA_SR
1411	Snacks, potato chips, fat-free, made with olestra	Snacks	83.00 mcg	21%	USDA_SR
1412	Beef, variety meats and by-products, kidneys, cooked, simmered	Beef Products	83.00 mcg	21%	USDA_SR
1413	Nuts, mixed nuts, oil roasted, with peanuts, lightly salted	Nut and Seed Products	83.00 mcg	21%	USDA_SR
1414	Nuts, mixed nuts, oil roasted, with peanuts, with salt added	Nut and Seed Products	83.00 mcg	21%	USDA_SR
1415	Grape leaves, raw	Vegetables and Vegetable Products	83.00 mcg	21%	USDA_SR
1416	Nuts, mixed nuts, oil roasted with peanuts, lightly salted	Nuts and Seeds	83.00 mcg	21%	CNF
1417	Cabbage, napa, raw	Vegetables and Vegetable Products	83.00 mcg	21%	CNF
1418	Broccoli raab (rapini), raw	Vegetables and Vegetable Products	83.00 mcg	21%	CNF
1419	Hummus, commercial	Legumes and Legume Products	83.00 mcg	21%	CNF
1420	Grape leaves (vine leaves), raw	Vegetables and Vegetable Products	83.00 mcg	21%	CNF
1421	Danish pastry, nut (almond, raisin nut, cinnamon nut)	Baked Products	83.00 mcg	21%	CNF
1422	Biscuit, multigrain, refrigerated dough	Baked Products	83.00 mcg	21%	CNF
1423	Biscuit, plain/buttermilk, refrigerated dough, lower fat, baked	Baked Products	83.00 mcg	21%	CNF
1424	Beans, lima, dry, large, boiled, salted	Legumes and Legume Products	83.00 mcg	21%	CNF
1425	Beans, lima, dry, large, boiled	Legumes and Legume Products	83.00 mcg	21%	CNF
1426	Beef, kidney, simmered	Beef Products	83.00 mcg	21%	CNF
1427	Nuts, mixed nuts, oil roasted with peanuts, salted	Nuts and Seeds	83.00 mcg	21%	CNF
1428	Nuts, mixed nuts, oil roasted with peanuts	Nuts and Seeds	83.00 mcg	21%	CNF
1429	Cereal, ready to eat, Rice Krispies, Kellogg's	Breakfast cereals	83.00 mcg	21%	CNF
1430	Cereal, ready to eat, granola, homemade	Breakfast cereals	83.00 mcg	21%	CNF
1431	Grains, barley, malt extract, dried	Cereals, Grains and Pasta	83.00 mcg	21%	CNF
1432	Archway Home Style Cookies, Old Fashioned Windmill Cookies	Baked Products	82.00 mcg	20%	USDA_SR
1433	Pancakes, whole-wheat, dry mix, incomplete	Baked Products	82.00 mcg	20%	USDA_SR
1434	Bread, reduced-calorie, oat bran, toasted	Baked Products	82.00 mcg	20%	USDA_SR
1435	Infant formula, MEAD JOHNSON, Enfamil for Supplementing, powder, with ARA and DHA, not reconstituted	Baby Foods	82.00 mcg	20%	USDA_SR
1436	Gravy, turkey, dry	Soups, Sauces, and Gravies	82.00 mcg	20%	USDA_SR
1437	Infant Formula, MEAD JOHNSON, ENFAMIL, GENTLEASE, with ARA and DHA powder not reconstituted	Baby Foods	82.00 mcg	20%	USDA_SR
1438	Spices, poppy seed	Spices and Herbs	82.00 mcg	20%	USDA_SR
1439	Amaranth grain, uncooked	Cereal Grains and Pasta	82.00 mcg	20%	USDA_SR
1440	Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with ARA and DHA, powder	Baby Foods	82.00 mcg	20%	USDA_SR
1441	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Cereal Grains and Pasta	82.00 mcg	20%	USDA_SR
1442	Crackers, saltines, whole wheat (includes multi-grain)	Baked Products	82.00 mcg	20%	USDA_SR
1443	Crackers, cheese, sandwich-type with cheese filling	Baked Products	82.00 mcg	20%	USDA_SR
1444	Babyfood, cereal, soya, with fruit, dry	Babyfoods	82.00 mcg	20%	CNF
1445	Cracker, saltine (also oyster, soda, soup), whole wheat (includes multigrain)	Baked Products	82.00 mcg	20%	CNF
1446	Cracker, wheat, low fat	Baked Products	82.00 mcg	20%	CNF
1447	Cracker, cheese, sandwich, with cheese filling	Baked Products	82.00 mcg	20%	CNF
1448	Pasta, spaghetti, protein-fortified, enriched, cooked	Cereals, Grains and Pasta	82.00 mcg	20%	CNF
1449	Grains, amaranth, raw	Cereals, Grains and Pasta	82.00 mcg	20%	CNF
1450	Pancake, whole-wheat, dry mix, incomplete, unprepared	Baked Products	82.00 mcg	20%	CNF

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Foods high in Folate

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