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 1451–1500 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
1451	Gravy, turkey, dehydrated	Soups, Sauces and Gravies	82.00 mcg	20%	CNF
1452	Spices, poppy seed	Spices and Herbs	82.00 mcg	20%	CNF
1453	Beans, white, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	81.00 mcg	20%	USDA_SR
1454	Beans, yellow, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	81.00 mcg	20%	USDA_SR
1455	Beans, white, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	81.00 mcg	20%	USDA_SR
1456	Beans, great northern, mature seeds, canned	Legumes and Legume Products	81.00 mcg	20%	USDA_SR
1457	Cookies, shortbread, commercially prepared, plain	Baked Products	81.00 mcg	20%	USDA_SR
1458	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Snacks	81.00 mcg	20%	USDA_SR
1459	Lamb, variety meats and by-products, kidneys, cooked, braised	Lamb, Veal, and Game Products	81.00 mcg	20%	USDA_SR
1460	Cookies, shortbread, reduced fat	Baked Products	81.00 mcg	20%	USDA_SR
1461	Beans, great northern, mature seeds, canned, low sodium	Legumes and Legume Products	81.00 mcg	20%	USDA_SR
1462	Beans, yellow, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	81.00 mcg	20%	USDA_SR
1463	Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, with iron, powder, not reconstituted, with ARA and DHA	Baby Foods	81.00 mcg	20%	USDA_SR
1464	Crackers, rye, sandwich-type with cheese filling	Baked Products	81.00 mcg	20%	USDA_SR
1465	Bread, reduced-calorie, oat bran	Baked Products	81.00 mcg	20%	USDA_SR
1466	Bread, oat bran	Baked Products	81.00 mcg	20%	USDA_SR
1467	Infant formula, MEAD JOHNSON, Enfamil Reguline Powder, with ARA and DHA, not reconstituted	Baby Foods	81.00 mcg	20%	USDA_SR
1468	Bagels, multigrain	Baked Products	81.00 mcg	20%	USDA_SR
1469	Avocados, raw, all commercial varieties	Fruits and Fruit Juices	81.00 mcg	20%	USDA_SR
1470	Gravy, au jus, dry	Soups, Sauces, and Gravies	81.00 mcg	20%	USDA_SR
1471	School Lunch, pizza, sausage topping, thick crust, whole grain, frozen, cooked	Fast Foods	81.00 mcg	20%	USDA_SR
1472	KFC, biscuit	Fast Foods	81.00 mcg	20%	USDA_SR
1473	Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, powder	Baby Foods	81.00 mcg	20%	USDA_SR
1474	Rice, white, long-grain, parboiled, enriched, cooked	Cereal Grains and Pasta	81.00 mcg	20%	USDA_SR
1475	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Snacks	81.00 mcg	20%	USDA_SR
1476	Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, powder	Baby Foods	81.00 mcg	20%	USDA_SR
1477	Beans, great northern, canned, solids and liquid, reduced sodium	Legumes and Legume Products	81.00 mcg	20%	CNF
1478	Pasta, macaroni (spirals), vegetable, enriched, cooked	Cereals, Grains and Pasta	81.00 mcg	20%	CNF
1479	Cracker, rye, sandwich-type with cheese filling	Baked Products	81.00 mcg	20%	CNF
1480	Cookie, shortbread, plain, commercial	Baked Products	81.00 mcg	20%	CNF
1481	Lamb, kidney, braised	Lamb, Veal and Game	81.00 mcg	20%	CNF
1482	Beans, white, boiled, salted	Legumes and Legume Products	81.00 mcg	20%	CNF
1483	Beans, white, boiled	Legumes and Legume Products	81.00 mcg	20%	CNF
1484	Beans, yellow, boiled, salted	Legumes and Legume Products	81.00 mcg	20%	CNF
1485	Beans, yellow, boiled	Legumes and Legume Products	81.00 mcg	20%	CNF
1486	Beans, great northern, canned, solids and liquid, no salt added	Legumes and Legume Products	81.00 mcg	20%	CNF
1487	Avocado, raw, all commercial varieties	Fruits and fruit juices	81.00 mcg	20%	CNF
1488	Gravy, au jus, dehydrated	Soups, Sauces and Gravies	81.00 mcg	20%	CNF
1489	Corn fritter	Baked Products	81.00 mcg	20%	CNF
1490	Fish, roe, mixed species, raw	Finfish and Shellfish Products	80.00 mcg	20%	USDA_SR
1491	Kraft, Stove Top Stuffing Mix Chicken Flavor	Baked Products	80.00 mcg	20%	USDA_SR
1492	Muffins, English, mixed-grain (includes granola)	Baked Products	80.00 mcg	20%	USDA_SR
1493	Cookies, graham crackers, plain or honey, lowfat	Baked Products	80.00 mcg	20%	USDA_SR
1494	Infant formula, NESTLE, GOOD START ESSENTIALS SOY, with iron, powder	Baby Foods	80.00 mcg	20%	USDA_SR
1495	Infant formula, MEAD JOHNSON, PREGESTIMIL, with iron, powder, with ARA and DHA, not reconstituted	Baby Foods	80.00 mcg	20%	USDA_SR
1496	Infant formula, MEAD JOHNSON, Enfamil Enspire Powder, with ARA and DHA, not reconstituted	Baby Foods	80.00 mcg	20%	USDA_SR
1497	Burrito, beef and bean, frozen	Meals, Entrees, and Side Dishes	80.00 mcg	20%	USDA_SR
1498	Infant formula, MEAD JOHNSON, ENFAMIL, AR, powder, with ARA and DHA	Baby Foods	80.00 mcg	20%	USDA_SR
1499	Infant formula, NESTLE, GOOD START SOY, with ARA and DHA, powder	Baby Foods	80.00 mcg	20%	USDA_SR
1500	Toddler drink, MEAD JOHNSON, PurAmino Toddler Powder, with ARA and DHA, not reconstituted	Baby Foods	80.00 mcg	20%	USDA_SR

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Foods high in Folate

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