Foods high in Folate (USDA Foundation)

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 101–139 of 139 foods

#	Food	Category	Per 100 g	% DV
101	Watermelon, seedless, flesh only, raw	Fruits and Fruit Juices	11.93 mcg	3%
102	Tomatoes, grape, raw	Vegetables and Vegetable Products	10.00 mcg	2%
103	Cheese, cottage, lowfat, 2% milkfat	Dairy and Egg Products	10.00 mcg	2%
104	Sausage, pork, chorizo, link or ground, cooked, pan-fried	Sausages and Luncheon Meats	10.00 mcg	2%
105	Sausage, pork, chorizo, link or ground, cooked, pan-fried	Sausages and Luncheon Meats	10.00 mcg	2%
106	Tomato, roma	Vegetables and Vegetable Products	9.99 mcg	2%
107	Tomato, roma	Vegetables and Vegetable Products	9.99 mcg	2%
108	Cheese, swiss	Dairy and Egg Products	9.00 mcg	2%
109	Figs, dried, uncooked	Fruits and Fruit Juices	9.00 mcg	2%
110	Cheese, swiss	Dairy and Egg Products	9.00 mcg	2%
111	Figs, dried, uncooked	Fruits and Fruit Juices	9.00 mcg	2%
112	Cranberry juice, not fortified, from concentrate, shelf stable	Fruits and Fruit Juices	8.97 mcg	2%
113	Pickles, cucumber, dill or kosher dill	Vegetables and Vegetable Products	8.00 mcg	2%
114	Strawberries, raw	Fruits and Fruit Juices	8.00 mcg	2%
115	Strawberries, raw	Fruits and Fruit Juices	8.00 mcg	2%
116	Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	7.00 mcg	2%
117	Mustard, prepared, yellow	Spices and Herbs	7.00 mcg	2%
118	Carrots, frozen, unprepared	Vegetables and Vegetable Products	7.00 mcg	2%
119	Cheese, parmesan, grated	Dairy and Egg Products	6.00 mcg	2%
120	Peaches, yellow, raw	Fruits and Fruit Juices	6.00 mcg	2%
121	Nectarines, raw	Fruits and Fruit Juices	6.00 mcg	2%
122	Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	6.00 mcg	2%
123	Pears, raw, bartlett	Fruits and Fruit Juices	6.00 mcg	2%
124	Juice, pomegranate, from concentrate, shelf-stable	Fruits and Fruit Juices	5.87 mcg	1%
125	Juice, prune, shelf-stable	Fruits and Fruit Juices	5.29 mcg	1%
126	Butter, stick, salted	Dairy and Egg Products	5.00 mcg	1%
127	Juice, tart cherry, from concentrate, shelf-stable	Fruits and Fruit Juices	4.67 mcg	1%
128	Cheese, ricotta, whole milk	Dairy and Egg Products	4.00 mcg	1%
129	Cheese, ricotta, whole milk	Dairy and Egg Products	4.00 mcg	1%
130	Apple juice, with added vitamin C, from concentrate, shelf stable	Fruits and Fruit Juices	3.09 mcg	1%
131	Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D	Dairy and Egg Products	2.00 mcg	0%
132	Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D	Dairy and Egg Products	2.00 mcg	0%
133	Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)	Dairy and Egg Products	2.00 mcg	0%
134	Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D	Dairy and Egg Products	2.00 mcg	0%
135	Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)	Dairy and Egg Products	2.00 mcg	0%
136	Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D	Dairy and Egg Products	2.00 mcg	0%
137	Grape juice, white, with added vitamin C, from concentrate, shelf stable	Fruits and Fruit Juices	1.73 mcg	0%
138	Apples, gala, with skin, raw	Fruits and Fruit Juices	0.81 mcg	0%
139	Grape juice, purple, with added vitamin C, from concentrate, shelf stable	Fruits and Fruit Juices	0.66 mcg	0%

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Foods high in Folate (USDA Foundation)

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