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 1501–1550 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
1501	Egg, duck, whole, fresh, raw	Dairy and Egg Products	80.00 mcg	20%	USDA_SR
1502	Egg rolls, pork, refrigerated, heated	Meals, Entrees, and Side Dishes	80.00 mcg	20%	USDA_SR
1503	Chicken, heart, all classes, cooked, simmered	Poultry Products	80.00 mcg	20%	USDA_SR
1504	Fast foods, hamburger; single, regular patty; plain	Fast Foods	80.00 mcg	20%	USDA_SR
1505	Cabbage, savoy, raw	Vegetables and Vegetable Products	80.00 mcg	20%	USDA_SR
1506	Soybeans, mature seeds, sprouted, cooked, steamed, with salt	Vegetables and Vegetable Products	80.00 mcg	20%	USDA_SR
1507	Beets, cooked, boiled, drained	Vegetables and Vegetable Products	80.00 mcg	20%	USDA_SR
1508	Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, PurAmino, powder, not reconstituted	Baby Foods	80.00 mcg	20%	USDA_SR
1509	Infant formula, GERBER, GOOD START 2 SOY, with iron, powder	Baby Foods	80.00 mcg	20%	USDA_SR
1510	Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, GENTLEASE, Toddler transitions, with ARA and DHA, powder	Baby Foods	80.00 mcg	20%	USDA_SR
1511	Beets, cooked, boiled. drained, with salt	Vegetables and Vegetable Products	80.00 mcg	20%	USDA_SR
1512	Soybeans, mature seeds, sprouted, cooked, steamed	Vegetables and Vegetable Products	80.00 mcg	20%	USDA_SR
1513	Cress, garden, raw	Vegetables and Vegetable Products	80.00 mcg	20%	USDA_SR
1514	Snacks, corn-based, extruded, puffs or twists, cheese-flavor	Snacks	80.00 mcg	20%	USDA_SR
1515	Cookie, graham cracker, plain or honey, low fat	Baked Products	80.00 mcg	20%	CNF
1516	Beets, boiled, drained, with salt	Vegetables and Vegetable Products	80.00 mcg	20%	CNF
1517	Burrito, beef and bean, frozen	Mixed Dishes	80.00 mcg	20%	CNF
1518	Toaster pastry, fruit (strawberry, cherry, apple), low fat	Baked Products	80.00 mcg	20%	CNF
1519	Fast foods, sandwiches and burgers, hamburger, regular, single patty, plain	Fast Foods	80.00 mcg	20%	CNF
1520	English muffin, multigrain (also granola)	Baked Products	80.00 mcg	20%	CNF
1521	Fish, roe, mixed species, raw	Finfish and Shellfish Products	80.00 mcg	20%	CNF
1522	Beets, boiled, drained	Vegetables and Vegetable Products	80.00 mcg	20%	CNF
1523	Soybeans, mature seeds, sprouted, bean sprouts, steamed	Vegetables and Vegetable Products	80.00 mcg	20%	CNF
1524	Cress, garden, raw	Vegetables and Vegetable Products	80.00 mcg	20%	CNF
1525	Cabbage, savoy, raw	Vegetables and Vegetable Products	80.00 mcg	20%	CNF
1526	Chicken, broiler, heart, simmered	Poultry Products	80.00 mcg	20%	CNF
1527	Egg, duck, whole, fresh, raw	Dairy and Egg Products	80.00 mcg	20%	CNF
1528	Bread, rice bran, toasted	Baked Products	79.00 mcg	20%	USDA_SR
1529	Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, powder, not reconstituted	Baby Foods	79.00 mcg	20%	USDA_SR
1530	Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, powder, not reconstituted	Baby Foods	79.00 mcg	20%	USDA_SR
1531	McDONALD'S, Egg McMUFFIN	Fast Foods	79.00 mcg	20%	USDA_SR
1532	Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN WITH LGG, with iron, powder, not reconstituted, with ARA and DHA	Baby Foods	79.00 mcg	20%	USDA_SR
1533	Toddler formula, MEAD JOHNSON, ENFAGROW, Toddler Transitions, with ARA and DHA, powder	Baby Foods	79.00 mcg	20%	USDA_SR
1534	Fast foods, submarine sandwich, meatball marinara on white bread	Fast Foods	79.00 mcg	20%	USDA_SR
1535	SUBWAY, meatball marinara sub on white bread (no toppings)	Fast Foods	79.00 mcg	20%	USDA_SR
1536	Cabbage, chinese (pe-tsai), raw	Vegetables and Vegetable Products	79.00 mcg	20%	USDA_SR
1537	Wheat bran, crude	Cereal Grains and Pasta	79.00 mcg	20%	USDA_SR
1538	Millet, puffed	Breakfast Cereals	79.00 mcg	20%	USDA_SR
1539	Cereal, millet, puffed	Breakfast cereals	79.00 mcg	20%	CNF
1540	Cereal, ready to eat, Bran Flakes, too good to be true, President's Choice	Breakfast cereals	79.00 mcg	20%	CNF
1541	Cereal, ready to eat, Frosted Flakes: lightly toasted, President' Choice	Breakfast cereals	79.00 mcg	20%	CNF
1542	Cereal, ready to eat, Corn Dunks, President's Choice	Breakfast cereals	79.00 mcg	20%	CNF
1543	Cereal, ready to eat, Chex: honey nut, General Mills	Breakfast cereals	79.00 mcg	20%	CNF
1544	Grains, wheat bran, crude	Cereals, Grains and Pasta	79.00 mcg	20%	CNF
1545	Candies, bars, Nestle Crunch	Sweets	79.00 mcg	20%	CNF
1546	Bread, rice bran, gluten free, toasted	Baked Products	79.00 mcg	20%	CNF
1547	Cabbage, Chinese (pe-tsai), raw	Vegetables and Vegetable Products	79.00 mcg	20%	CNF
1548	Cereal, ready to eat, Raisin Bran, Post	Breakfast cereals	79.00 mcg	20%	CNF
1549	Cereal, ready to eat, Toasted Oat O's, President's Choice	Breakfast cereals	79.00 mcg	20%	CNF
1550	Cereal, ready to eat, Toasted O's, President's Choice	Breakfast cereals	79.00 mcg	20%	CNF

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Foods high in Folate

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