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 1651–1700 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
1651	Beans, french, mature seeds, boiled, salted	Legumes and Legume Products	75.00 mcg	19%	CNF
1652	Beans, french, mature seeds, boiled	Legumes and Legume Products	75.00 mcg	19%	CNF
1653	Cereal, ready to eat, Golden Grahams, General Mills	Breakfast cereals	75.00 mcg	19%	CNF
1654	Beans, kidney, royal red, mature seeds, cooked, boiled with salt	Legumes and Legume Products	74.00 mcg	18%	USDA_SR
1655	Beans, kidney, royal red, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	74.00 mcg	18%	USDA_SR
1656	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Baked Products	74.00 mcg	18%	USDA_SR
1657	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Baked Products	74.00 mcg	18%	USDA_SR
1658	Croissants, cheese	Baked Products	74.00 mcg	18%	USDA_SR
1659	Beans, kidney, california red, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	74.00 mcg	18%	USDA_SR
1660	Beans, kidney, california red, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	74.00 mcg	18%	USDA_SR
1661	Snack, Pretzel, hard chocolate coated	Snacks	74.00 mcg	18%	USDA_SR
1662	Tortellini, pasta with cheese filling, fresh-refrigerated, as purchased	Meals, Entrees, and Side Dishes	74.00 mcg	18%	USDA_SR
1663	Fast foods, griddle cake sandwich, sausage	Fast Foods	74.00 mcg	18%	USDA_SR
1664	Crackers, whole grain, sandwich-type, with peanut butter filling	Baked Products	74.00 mcg	18%	USDA_SR
1665	Turnip greens, frozen, unprepared	Vegetables and Vegetable Products	74.00 mcg	18%	USDA_SR
1666	Infant Formula, GERBER GOOD START 2, GENTLE PLUS, powder	Baby Foods	74.00 mcg	18%	USDA_SR
1667	Triticale flour, whole-grain	Cereal Grains and Pasta	74.00 mcg	18%	USDA_SR
1668	Snacks, pretzels, hard, chocolate coated	Snacks	74.00 mcg	18%	CNF
1669	Fast foods, egg and sausage griddlecake sandwich	Fast Foods	74.00 mcg	18%	CNF
1670	Burrito, bean and cheese, microwaved	Mixed Dishes	74.00 mcg	18%	CNF
1671	Yam, flour	Vegetables and Vegetable Products	74.00 mcg	18%	CNF
1672	Pasta, fresh-refrigerated, tortellini with cheese filling, as purchased	Mixed Dishes	74.00 mcg	18%	CNF
1673	Pasta, spaghetti, spinach, enriched, cooked	Cereals, Grains and Pasta	74.00 mcg	18%	CNF
1674	Grains, triticale flour, whole-grain	Cereals, Grains and Pasta	74.00 mcg	18%	CNF
1675	English muffin, raisin-cinnamon (apple cinnamon)	Baked Products	74.00 mcg	18%	CNF
1676	Croissant, cheese, commercial	Baked Products	74.00 mcg	18%	CNF
1677	Beans, kidney, light red, boiled, salted	Legumes and Legume Products	74.00 mcg	18%	CNF
1678	Beans, kidney, light red, boiled	Legumes and Legume Products	74.00 mcg	18%	CNF
1679	Turnip greens, frozen, unprepared	Vegetables and Vegetable Products	74.00 mcg	18%	CNF
1680	Cereal, hot, oats, instant: regular, dry	Breakfast cereals	74.00 mcg	18%	CNF
1681	Fast foods, burrito, with beans and beef	Fast Foods	73.00 mcg	18%	USDA_SR
1682	Lamb, variety meats and by-products, liver, cooked, braised	Lamb, Veal, and Game Products	73.00 mcg	18%	USDA_SR
1683	Mustard spinach, (tendergreen), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	73.00 mcg	18%	USDA_SR
1684	Spinach souffle	Vegetables and Vegetable Products	73.00 mcg	18%	USDA_SR
1685	Collards, frozen, chopped, unprepared	Vegetables and Vegetable Products	73.00 mcg	18%	USDA_SR
1686	Nuts, almond paste	Nut and Seed Products	73.00 mcg	18%	USDA_SR
1687	Pasta, cooked, enriched, with added salt	Cereal Grains and Pasta	73.00 mcg	18%	USDA_SR
1688	Pasta, cooked, enriched, without added salt	Cereal Grains and Pasta	73.00 mcg	18%	USDA_SR
1689	Triticale	Cereal Grains and Pasta	73.00 mcg	18%	USDA_SR
1690	Mustard spinach, (tendergreen), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	73.00 mcg	18%	USDA_SR
1691	Lettuce, butterhead (includes boston and bibb types), raw	Vegetables and Vegetable Products	73.00 mcg	18%	USDA_SR
1692	Fast foods, sandwiches and burgers, submarine sandwich on white bread, vegetarian, with vegetables only	Fast Foods	73.00 mcg	18%	CNF
1693	Sandwich, vegetarian burger (veggie burger) + vegetables + mayonnaise	Mixed Dishes	73.00 mcg	18%	CNF
1694	Mustard spinach (tendergreen), boiled, drained, with salt	Vegetables and Vegetable Products	73.00 mcg	18%	CNF
1695	Fast foods, mexican, burrito with beans and beef	Fast Foods	73.00 mcg	18%	CNF
1696	Pasta, spaghetti, enriched, cooked, salted	Cereals, Grains and Pasta	73.00 mcg	18%	CNF
1697	Pasta, spaghetti, enriched, cooked	Cereals, Grains and Pasta	73.00 mcg	18%	CNF
1698	Grains, triticale	Cereals, Grains and Pasta	73.00 mcg	18%	CNF
1699	Lamb, liver, braised	Lamb, Veal and Game	73.00 mcg	18%	CNF
1700	Nuts, almond paste, sweetened	Nuts and Seeds	73.00 mcg	18%	CNF

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Foods high in Folate

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