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 101–150 of 4,811 foods

#	Food	Category	Per 100 g	% DV
101	Beef, liver, pan-fried	Beef Products	260.00 mcg	65%
102	Chicken, broiler, giblets, simmered	Poultry Products	257.00 mcg	64%
103	Beef, liver, braised	Beef Products	253.00 mcg	63%
104	Pasta, macaroni (elbow), enriched, dry	Cereals, Grains and Pasta	253.00 mcg	63%
105	Pasta, spaghetti, enriched, dry	Cereals, Grains and Pasta	253.00 mcg	63%
106	Peanut flour, defatted, salted	Legumes and Legume Products	248.00 mcg	62%
107	Peanuts, Valencia, raw	Legumes and Legume Products	246.00 mcg	62%
108	Seeds, cottonseed meal, partially defatted	Nuts and Seeds	242.00 mcg	60%
109	Snacks, RICE KRISPIES SQUARES	Snacks	241.00 mcg	60%
110	Snacks, soy chips or crisps, salted	Snacks	240.00 mcg	60%
111	Peanuts, Spanish, raw	Legumes and Legume Products	240.00 mcg	60%
112	Peanuts, all types, raw	Legumes and Legume Products	240.00 mcg	60%
113	Peanuts, Virginia, raw	Legumes and Legume Products	239.00 mcg	60%
114	Meal replacement (cereal), ready to eat, Force Active, President's Choice	Breakfast cereals	239.00 mcg	60%
115	Seeds, sunflower seed kernels, toasted	Nuts and Seeds	238.00 mcg	60%
116	Seeds, sunflower seed kernels, toasted, salted	Nuts and Seeds	238.00 mcg	60%
117	Seeds, sunflower seed kernels, dry roasted	Nuts and Seeds	237.00 mcg	59%
118	Seeds, sunflower seed butter	Nuts and Seeds	237.00 mcg	59%
119	Seeds, sunflower seed kernels, dry roasted, salted	Nuts and Seeds	237.00 mcg	59%
120	Seeds, sunflower seed butter, salted	Nuts and Seeds	237.00 mcg	59%
121	Spices, oregano, ground	Spices and Herbs	237.00 mcg	59%
122	Egg, chicken, yolk, fresh or frozen, raw	Dairy and Egg Products	236.00 mcg	59%
123	Seeds, sunflower seed kernels, oil roasted, salted	Nuts and Seeds	234.00 mcg	58%
124	Seeds, sunflower seed kernels, oil roasted	Nuts and Seeds	234.00 mcg	58%
125	Seeds, cottonseed kernels, roasted	Nuts and Seeds	233.00 mcg	58%
126	Beverage, whey protein isolate, powder	Beverages	233.00 mcg	58%
127	Chocolate syrup, thin type, less sugar, with added vitamins and minerals	Beverages	232.00 mcg	58%
128	Lamb, liver, raw	Lamb, Veal and Game	230.00 mcg	57%
129	Pepper, sweet, green, freeze-dried	Vegetables and Vegetable Products	229.00 mcg	57%
130	Seeds, cottonseed flour, partially defatted	Nuts and Seeds	229.00 mcg	57%
131	Pepper, sweet, red, freeze-dried	Vegetables and Vegetable Products	229.00 mcg	57%
132	Cracker, cheese, reduced fat	Baked Products	228.00 mcg	57%
133	Seeds, cottonseed flour, low fat	Nuts and Seeds	228.00 mcg	57%
134	Seeds, sunflower seed kernels, dried	Nuts and Seeds	227.00 mcg	57%
135	Soy flour, full-fat, roasted	Legumes and Legume Products	227.00 mcg	57%
136	Seeds, sunflower seed flour, partially defatted	Nuts and Seeds	222.00 mcg	56%
137	Grains, wheat flour, white, cake flour	Cereals, Grains and Pasta	222.00 mcg	56%
138	Indian, papad (papadum)	Legumes and Legume Products	219.00 mcg	55%
139	Grains, wheat flour, white, bread flour	Cereals, Grains and Pasta	218.00 mcg	55%
140	Beans, mungo, raw	Legumes and Legume Products	216.00 mcg	54%
141	Epazote, raw	Vegetables and Vegetable Products	215.00 mcg	54%
142	Grains, wheat flour, white, all purpose, unbleached	Cereals, Grains and Pasta	214.00 mcg	54%
143	Grains, rice and vermicelli mix, pilaf flavour, unprepared	Cereals, Grains and Pasta	212.00 mcg	53%
144	Pork, liver, raw	Pork Products	212.00 mcg	53%
145	Soybean kernels, roasted, unsalted	Legumes and Legume Products	211.00 mcg	53%
146	Soybean kernels, roasted, salted	Legumes and Legume Products	211.00 mcg	53%
147	Egg, chicken, yolk, dried	Dairy and Egg Products	209.00 mcg	52%
148	Grains, corn flour, masa, yellow, U.S. enriched	Cereals, Grains and Pasta	209.00 mcg	52%
149	Grains, wheat flour, white, all purpose, bleached	Cereals, Grains and Pasta	209.00 mcg	52%
150	Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted	Legumes and Legume Products	208.00 mcg	52%

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Foods high in Folate (Canadian (CNF))

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