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 1701–1750 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
1701	Spinach souffle, homemade	Vegetables and Vegetable Products	73.00 mcg	18%	CNF
1702	Mustard spinach (tendergreen), boiled, drained	Vegetables and Vegetable Products	73.00 mcg	18%	CNF
1703	Lettuce, butterhead (Boston, bibb)	Vegetables and Vegetable Products	73.00 mcg	18%	CNF
1704	Collards, frozen, unprepared	Vegetables and Vegetable Products	73.00 mcg	18%	CNF
1705	Sweet rolls, cinnamon, commercially prepared with raisins	Baked Products	72.00 mcg	18%	USDA_SR
1706	Cookies, sugar, commercially prepared, regular (includes vanilla)	Baked Products	72.00 mcg	18%	USDA_SR
1707	McDONALD'S, McCHICKEN Sandwich (without mayonnaise)	Fast Foods	72.00 mcg	18%	USDA_SR
1708	PAPA JOHN'S 14" Pepperoni Pizza, Original Crust	Fast Foods	72.00 mcg	18%	USDA_SR
1709	Nabisco, Nabisco Ritz Crackers	Baked Products	72.00 mcg	18%	USDA_SR
1710	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Baked Products	72.00 mcg	18%	USDA_SR
1711	Chicken, heart, all classes, raw	Poultry Products	72.00 mcg	18%	USDA_SR
1712	SUBWAY, black forest ham sub on white bread with lettuce and tomato	Fast Foods	72.00 mcg	18%	USDA_SR
1713	Fast foods, submarine sandwich, ham on white bread with lettuce and tomato	Fast Foods	72.00 mcg	18%	USDA_SR
1714	Nuts, chestnuts, chinese, roasted	Nut and Seed Products	72.00 mcg	18%	USDA_SR
1715	Cabbage, mustard, salted	Vegetables and Vegetable Products	72.00 mcg	18%	USDA_SR
1716	Semolina, unenriched	Cereal Grains and Pasta	72.00 mcg	18%	USDA_SR
1717	Balsam-pear (bitter gourd), pods, raw	Vegetables and Vegetable Products	72.00 mcg	18%	USDA_SR
1718	Cinnamon buns, frosted (includes honey buns)	Baked Products	72.00 mcg	18%	USDA_SR
1719	Pie Crust, Cookie-type, Chocolate, Ready Crust	Baked Products	72.00 mcg	18%	USDA_SR
1720	Cinnamon bun, with icing (honey bun)	Baked Products	72.00 mcg	18%	CNF
1721	Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, dry, Quaker	Breakfast cereals	72.00 mcg	18%	CNF
1722	Pie crust, cookie-type, chocolate, ready-to-serve	Baked Products	72.00 mcg	18%	CNF
1723	Cabbage, mustard, with salt	Vegetables and Vegetable Products	72.00 mcg	18%	CNF
1724	Grains, semolina	Cereals, Grains and Pasta	72.00 mcg	18%	CNF
1725	Sweet roll, cinnamon with raisins, commercial	Baked Products	72.00 mcg	18%	CNF
1726	Cookie, sugar, commercial	Baked Products	72.00 mcg	18%	CNF
1727	Cookie, chocolate chip, commercial, regular, higher fat	Baked Products	72.00 mcg	18%	CNF
1728	Nuts, Chinese chestnuts, roasted	Nuts and Seeds	72.00 mcg	18%	CNF
1729	Balsam-pear (bitter gourd, bitter melon), pods, raw	Vegetables and Vegetable Products	72.00 mcg	18%	CNF
1730	Cereal, ready to eat, Raisin Bran, Kellogg's	Breakfast cereals	72.00 mcg	18%	CNF
1731	Chicken, broiler, heart, raw	Poultry Products	72.00 mcg	18%	CNF
1732	Egg, chicken, whole, fresh or frozen, raw	Dairy and Egg Products	72.00 mcg	18%	CNF
1733	Squash, summer, green, zucchini, includes skin, raw	Vegetables and Vegetable Products	71.00 mcg	18%	USDA_FF
1734	Eggs, Grade A, Large, egg whole	Dairy and Egg Products	71.00 mcg	18%	USDA_FF
1735	Cookie, butter or sugar, with chocolate icing or filling	Baked Products	71.00 mcg	18%	USDA_SR
1736	Sausage, chicken or turkey, Italian style, lower sodium	Sausages and Luncheon Meats	71.00 mcg	18%	USDA_SR
1737	Archway Home Style Cookies, Old Fashioned Molasses	Baked Products	71.00 mcg	18%	USDA_SR
1738	Pie crust, standard-type, prepared from recipe, unbaked	Baked Products	71.00 mcg	18%	USDA_SR
1739	Pancakes plain, frozen, ready-to-heat (includes buttermilk)	Baked Products	71.00 mcg	18%	USDA_SR
1740	Egg, turkey, whole, fresh, raw	Dairy and Egg Products	71.00 mcg	18%	USDA_SR
1741	Egg rolls, vegetable, frozen, prepared	Meals, Entrees, and Side Dishes	71.00 mcg	18%	USDA_SR
1742	Fast foods, english muffin, with egg, cheese, and canadian bacon	Fast Foods	71.00 mcg	18%	USDA_SR
1743	Soup, chicken noodle, dry, mix	Soups, Sauces, and Gravies	71.00 mcg	18%	USDA_SR
1744	School Lunch, pizza, sausage topping, thin crust, whole grain, frozen, cooked	Fast Foods	71.00 mcg	18%	USDA_SR
1745	Snacks, trail mix, regular, unsalted	Snacks	71.00 mcg	18%	USDA_SR
1746	Broccoli raab, cooked	Vegetables and Vegetable Products	71.00 mcg	18%	USDA_SR
1747	Broccoli, stalks, raw	Vegetables and Vegetable Products	71.00 mcg	18%	USDA_SR
1748	Broccoli, flower clusters, raw	Vegetables and Vegetable Products	71.00 mcg	18%	USDA_SR
1749	Broccoli, leaves, raw	Vegetables and Vegetable Products	71.00 mcg	18%	USDA_SR
1750	Snacks, trail mix, regular	Snacks	71.00 mcg	18%	USDA_SR

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Foods high in Folate

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