Foods high in Folate (USDA SR Legacy)

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 6,246 foods

#	Food	Category	Per 100 g	% DV
101	Lima beans, large, mature seeds, raw	Legumes and Legume Products	395.00 mcg	99%
102	Beans, kidney, all types, mature seeds, raw	Legumes and Legume Products	394.00 mcg	98%
103	Chicken, capons, giblets, raw	Poultry Products	394.00 mcg	98%
104	Beans, kidney, red, mature seeds, raw	Legumes and Legume Products	394.00 mcg	98%
105	Beans, kidney, california red, mature seeds, raw	Legumes and Legume Products	394.00 mcg	98%
106	Beans, kidney, royal red, mature seeds, raw	Legumes and Legume Products	393.00 mcg	98%
107	Beans, yellow, mature seeds, raw	Legumes and Legume Products	389.00 mcg	97%
108	Beans, white, mature seeds, raw	Legumes and Legume Products	388.00 mcg	97%
109	Beans, small white, mature seeds, raw	Legumes and Legume Products	386.00 mcg	96%
110	Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan,	Beverages	385.00 mcg	96%
111	Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan	Beverages	385.00 mcg	96%
112	Chicken, broilers or fryers, giblets, cooked, fried	Poultry Products	379.00 mcg	95%
113	Soybeans, mature seeds, raw	Legumes and Legume Products	375.00 mcg	94%
114	Peanut butter, smooth, vitamin and mineral fortified	Legumes and Legume Products	373.00 mcg	93%
115	Cereals ready-to-eat, POST, GOLDEN CRISP	Breakfast Cereals	370.00 mcg	92%
116	Cereals ready-to-eat, POST, FRUITY PEBBLES	Breakfast Cereals	370.00 mcg	92%
117	Chicken, stewing, giblets, cooked, simmered	Poultry Products	367.00 mcg	92%
118	Leeks, (bulb and lower-leaf portion), freeze-dried	Vegetables and Vegetable Products	366.00 mcg	92%
119	Beans, navy, mature seeds, raw	Legumes and Legume Products	364.00 mcg	91%
120	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches	Breakfast Cereals	357.00 mcg	89%
121	Cereals, CREAM OF WHEAT, instant, dry	Breakfast Cereals	357.00 mcg	89%
122	Lupins, mature seeds, raw	Legumes and Legume Products	355.00 mcg	89%
123	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Breakfast Cereals	353.00 mcg	88%
124	Cereals ready-to-eat, frosted oat cereal with marshmallows	Breakfast Cereals	353.00 mcg	88%
125	Cereals ready-to-eat, wheat germ, toasted, plain	Breakfast Cereals	352.00 mcg	88%
126	Veal, variety meats and by-products, liver, cooked, pan-fried	Lamb, Veal, and Game Products	350.00 mcg	88%
127	Chicken, stewing, giblets, raw	Poultry Products	350.00 mcg	88%
128	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Breakfast Cereals	345.00 mcg	86%
129	Soy flour, full-fat, raw	Legumes and Legume Products	345.00 mcg	86%
130	Cereals ready-to-eat, POST, COCOA PEBBLES	Breakfast Cereals	345.00 mcg	86%
131	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Breakfast Cereals	345.00 mcg	86%
132	Chicken, broilers or fryers, giblets, raw	Poultry Products	345.00 mcg	86%
133	Soy protein concentrate, produced by acid wash	Legumes and Legume Products	340.00 mcg	85%
134	Soy protein concentrate, produced by alcohol extraction	Legumes and Legume Products	340.00 mcg	85%
135	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Breakfast Cereals	339.00 mcg	85%
136	Cereals ready-to-eat, POST Raisin Bran Cereal	Breakfast Cereals	339.00 mcg	85%
137	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Breakfast Cereals	339.00 mcg	85%
138	Arrowroot, raw	Vegetables and Vegetable Products	338.00 mcg	84%
139	Cereals ready-to-eat, Post, Waffle Crisp	Breakfast Cereals	333.00 mcg	83%
140	Veal, variety meats and by-products, liver, cooked, braised	Lamb, Veal, and Game Products	331.00 mcg	83%
141	Turkey, whole, giblets, raw	Poultry Products	331.00 mcg	83%
142	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Breakfast Cereals	323.00 mcg	81%
143	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with real strawberries	Breakfast Cereals	323.00 mcg	81%
144	Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes	Breakfast Cereals	323.00 mcg	81%
145	Pate, chicken liver, canned	Sausages and Luncheon Meats	321.00 mcg	80%
146	Snacks, granola bar, fruit-filled, nonfat	Snacks	316.00 mcg	79%
147	Cereals ready-to-eat, POST, Honeycomb Cereal	Breakfast Cereals	313.00 mcg	78%
148	Peanut butter, chunky, vitamin and mineral fortified	Legumes and Legume Products	313.00 mcg	78%
149	Edamame, frozen, prepared	Vegetables and Vegetable Products	311.00 mcg	78%
150	Spices, basil, dried	Spices and Herbs	310.00 mcg	78%

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Foods high in Folate (USDA SR Legacy)

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