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 101–150 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
101	Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S	Breakfast Cereals	563.00 mcg	141%	USDA_SR
102	Chicken, liver, all classes, cooked, pan-fried	Poultry Products	560.00 mcg	140%	USDA_SR
103	Chicken, liver, all classes, cooked, pan-fried	Poultry Products	560.00 mcg	140%	CNF
104	Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	Legumes and Legume Products	557.00 mcg	139%	USDA_SR
105	Chickpeas (garbanzo beans, bengal gram), raw	Legumes and Legume Products	557.00 mcg	139%	CNF
106	Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS	Breakfast Cereals	533.00 mcg	133%	USDA_SR
107	Spearmint, dried	Spices and Herbs	530.00 mcg	132%	USDA_SR
108	Spices, spearmint, dried	Spices and Herbs	530.00 mcg	132%	CNF
109	Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program)	Legumes and Legume Products	525.00 mcg	131%	USDA_SR
110	Beans, pinto, raw	Legumes and Legume Products	525.00 mcg	131%	CNF
111	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush	Snacks	500.00 mcg	125%	USDA_SR
112	Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted	Dairy and Egg Products	500.00 mcg	125%	USDA_SR
113	Instant breakfast, powder, chocolate, sugar-free, with artificial sweetener	Beverages	500.00 mcg	125%	CNF
114	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Breakfast Cereals	496.00 mcg	124%	USDA_SR
115	Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program)	Legumes and Legume Products	482.00 mcg	120%	USDA_SR
116	Beans, great northern, raw	Legumes and Legume Products	482.00 mcg	120%	CNF
117	Lentils, raw	Legumes and Legume Products	479.00 mcg	120%	USDA_SR
118	Lentils, raw	Legumes and Legume Products	479.00 mcg	120%	CNF
119	Beans, black, flour	Legumes and Legume Products	473.00 mcg	118%	CNF
120	Lentils, flour	Legumes and Legume Products	470.00 mcg	118%	CNF
121	Beans, pink, mature seeds, raw	Legumes and Legume Products	463.00 mcg	116%	USDA_SR
122	Beans, pink, raw	Legumes and Legume Products	463.00 mcg	116%	CNF
123	Pigeon peas (red gram), mature seeds, raw	Legumes and Legume Products	456.00 mcg	114%	USDA_SR
124	Peas, pigeon (red gram), raw	Legumes and Legume Products	456.00 mcg	114%	CNF
125	Beans, black turtle, mature seeds, raw	Legumes and Legume Products	444.00 mcg	111%	USDA_SR
126	Beans, black, mature seeds, raw	Legumes and Legume Products	444.00 mcg	111%	USDA_SR
127	Beans, black, mature seeds, raw	Legumes and Legume Products	444.00 mcg	111%	CNF
128	Beans, black turtle, mature seeds, raw	Legumes and Legume Products	444.00 mcg	111%	CNF
129	Chickpea flour (besan)	Legumes and Legume Products	437.00 mcg	109%	USDA_SR
130	Chickpea flour (besan)	Legumes and Legume Products	437.00 mcg	109%	CNF
131	Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut	Snacks	430.00 mcg	108%	USDA_SR
132	Broadbeans (fava beans), mature seeds, raw	Legumes and Legume Products	423.00 mcg	106%	USDA_SR
133	Broadbeans (fava beans), dry, raw	Legumes and Legume Products	423.00 mcg	106%	CNF
134	Chicken, capons, giblets, cooked, simmered	Poultry Products	414.00 mcg	103%	USDA_SR
135	Beans, white, flour	Legumes and Legume Products	414.00 mcg	103%	CNF
136	Chicken, capon, giblets, simmered	Poultry Products	414.00 mcg	103%	CNF
137	Lima beans, thin seeded (baby), mature seeds, raw	Legumes and Legume Products	400.00 mcg	100%	USDA_SR
138	Lamb, variety meats and by-products, liver, cooked, pan-fried	Lamb, Veal, and Game Products	400.00 mcg	100%	USDA_SR
139	Lamb, liver, pan-fried	Lamb, Veal and Game	400.00 mcg	100%	CNF
140	Beans, lima, dry, baby, raw	Legumes and Legume Products	400.00 mcg	100%	CNF
141	Beans, french, mature seeds, raw	Legumes and Legume Products	399.00 mcg	100%	USDA_SR
142	Beans, french, mature seeds, raw	Legumes and Legume Products	399.00 mcg	100%	CNF
143	Lima beans, large, mature seeds, raw	Legumes and Legume Products	395.00 mcg	99%	USDA_SR
144	Beans, lima, dry, large, raw	Legumes and Legume Products	395.00 mcg	99%	CNF
145	Beans, kidney, all types, mature seeds, raw	Legumes and Legume Products	394.00 mcg	98%	USDA_SR
146	Chicken, capons, giblets, raw	Poultry Products	394.00 mcg	98%	USDA_SR
147	Beans, kidney, red, mature seeds, raw	Legumes and Legume Products	394.00 mcg	98%	USDA_SR
148	Beans, kidney, california red, mature seeds, raw	Legumes and Legume Products	394.00 mcg	98%	USDA_SR
149	Beans, kidney, all types, raw	Legumes and Legume Products	394.00 mcg	98%	CNF
150	Beans, kidney, dark red, raw	Legumes and Legume Products	394.00 mcg	98%	CNF

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Foods high in Folate

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