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 1751–1800 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
1751	Cookie, butter or sugar, with chocolate icing or filling	Baked Products	71.00 mcg	18%	CNF
1752	Cereal, ready to eat, Maximum Raisin Bran Flakes, Compliments	Breakfast cereals	71.00 mcg	18%	CNF
1753	Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, dry, Quaker	Breakfast cereals	71.00 mcg	18%	CNF
1754	Egg roll, vegetable, refrigerated, heated	Mixed Dishes	71.00 mcg	18%	CNF
1755	Broccoli, leaves, raw	Vegetables and Vegetable Products	71.00 mcg	18%	CNF
1756	Broccoli, stalks, raw	Vegetables and Vegetable Products	71.00 mcg	18%	CNF
1757	Broccoli, flower clusters, raw	Vegetables and Vegetable Products	71.00 mcg	18%	CNF
1758	Broccoli raab (rapini), cooked	Vegetables and Vegetable Products	71.00 mcg	18%	CNF
1759	Pizza, pepperoni, frozen, cooked	Mixed Dishes	71.00 mcg	18%	CNF
1760	Fast foods, breakfast, english muffin with egg, cheese and bacon	Fast Foods	71.00 mcg	18%	CNF
1761	Snacks, trail mix, regular, unsalted	Snacks	71.00 mcg	18%	CNF
1762	Snacks, trail mix, regular	Snacks	71.00 mcg	18%	CNF
1763	Pie crust, standard type, homemade, unbaked	Baked Products	71.00 mcg	18%	CNF
1764	Pie crust, standard type, frozen, ready-to-bake	Baked Products	71.00 mcg	18%	CNF
1765	Pancake, plain (includes buttermilk), frozen, ready-to-heat	Baked Products	71.00 mcg	18%	CNF
1766	Lamb, Canadian, foreshank, lean, cooked	Lamb, Veal and Game	71.00 mcg	18%	CNF
1767	Lamb, Canadian, foreshank, lean, raw	Lamb, Veal and Game	71.00 mcg	18%	CNF
1768	Cereal, ready to eat, Muslix: various flavours, Kellogg's	Breakfast cereals	71.00 mcg	18%	CNF
1769	Soup, chicken noodle, dehydrated	Soups, Sauces and Gravies	71.00 mcg	18%	CNF
1770	Egg, turkey, whole, fresh, raw	Dairy and Egg Products	71.00 mcg	18%	CNF
1771	Pie crust, standard-type, frozen, ready-to-bake, enriched	Baked Products	70.00 mcg	18%	USDA_SR
1772	Pie crust, standard-type, dry mix, prepared, baked	Baked Products	70.00 mcg	18%	USDA_SR
1773	Bread, multi-grain, toasted (includes whole-grain)	Baked Products	70.00 mcg	18%	USDA_SR
1774	English muffins, whole grain white	Baked Products	70.00 mcg	18%	USDA_SR
1775	Macaroni and cheese, dry mix, prepared with 2% milk and 80% stick margarine from dry mix	Meals, Entrees, and Side Dishes	70.00 mcg	18%	USDA_SR
1776	Doughnuts, yeast-leavened, with creme filling	Baked Products	70.00 mcg	18%	USDA_SR
1777	Crackers, wheat, sandwich, with peanut butter filling	Baked Products	70.00 mcg	18%	USDA_SR
1778	Cookies, sugar, refrigerated dough, baked	Baked Products	70.00 mcg	18%	USDA_SR
1779	Biscuits, plain or buttermilk, frozen, baked	Baked Products	70.00 mcg	18%	USDA_SR
1780	Pizza, meat and vegetable topping, rising crust, frozen, cooked	Fast Foods	70.00 mcg	18%	USDA_SR
1781	Fast foods, cheeseburger; single, regular patty; plain	Fast Foods	70.00 mcg	18%	USDA_SR
1782	Mustard greens, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	70.00 mcg	18%	USDA_SR
1783	Nuts, chestnuts, european, roasted	Nut and Seed Products	70.00 mcg	18%	USDA_SR
1784	Rice, white, long-grain, precooked or instant, enriched, prepared	Cereal Grains and Pasta	70.00 mcg	18%	USDA_SR
1785	Mustard greens, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	70.00 mcg	18%	USDA_SR
1786	Mung beans, mature seeds, sprouted, cooked, stir-fried	Vegetables and Vegetable Products	70.00 mcg	18%	USDA_SR
1787	Corned beef and potatoes in tortilla (Apache)	American Indian/Alaska Native Foods	70.00 mcg	18%	USDA_SR
1788	Bread, 60% whole wheat, commercial	Baked Products	70.00 mcg	18%	CNF
1789	Fast foods, sandwiches and burgers, submarine sandwich on white bread with turkey	Fast Foods	70.00 mcg	18%	CNF
1790	Cereal, ready to eat, Oatmeal Squares, Maple & Brown Sugar, Quaker	Breakfast cereals	70.00 mcg	18%	CNF
1791	Pie crust, standard-type, dry mix, prepared, baked	Baked Products	70.00 mcg	18%	CNF
1792	Mustard greens, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	70.00 mcg	18%	CNF
1793	Fast foods, pizza, cheese, meat and vegetable, rising crust, frozen, cooked	Fast Foods	70.00 mcg	18%	CNF
1794	Cereal, hot, oats, instant: golden honey with bran, dry, Quaker	Breakfast cereals	70.00 mcg	18%	CNF
1795	Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, plain	Fast Foods	70.00 mcg	18%	CNF
1796	Grains, rice, white, long-grain, pre-cooked or instant, enriched, prepared	Cereals, Grains and Pasta	70.00 mcg	18%	CNF
1797	Biscuit, plain/buttermilk, frozen, baked	Baked Products	70.00 mcg	18%	CNF
1798	Taco shell, baked	Baked Products	70.00 mcg	18%	CNF
1799	Doughnut (donut), yeast-leavened, with cream filling	Baked Products	70.00 mcg	18%	CNF
1800	Cracker, wheat, sandwich, with peanut butter filling	Baked Products	70.00 mcg	18%	CNF

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Foods high in Folate

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