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 1801–1850 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
1801	Cookie, sugar, refrigerated dough, baked	Baked Products	70.00 mcg	18%	CNF
1802	Cake, white, regular, dry mix, unprepared	Baked Products	70.00 mcg	18%	CNF
1803	Nuts, European chestnuts (sweet), roasted	Nuts and Seeds	70.00 mcg	18%	CNF
1804	Mustard greens, frozen, boiled, drained	Vegetables and Vegetable Products	70.00 mcg	18%	CNF
1805	Beans, mung, mature seeds, sprouted, bean sprouts, stir-fried, no fat added	Vegetables and Vegetable Products	70.00 mcg	18%	CNF
1806	Archway Home Style Cookies, Molasses	Baked Products	69.00 mcg	17%	USDA_SR
1807	Cake, snack cakes, creme-filled, chocolate with frosting, low-fat, with added fiber	Baked Products	69.00 mcg	17%	USDA_SR
1808	McDONALD'S, Sausage McMUFFIN	Fast Foods	69.00 mcg	17%	USDA_SR
1809	Taco shells, baked	Baked Products	69.00 mcg	17%	USDA_SR
1810	Cake, white, dry mix, special dietary (includes lemon-flavored)	Baked Products	69.00 mcg	17%	USDA_SR
1811	Bread, oat bran, toasted	Baked Products	69.00 mcg	17%	USDA_SR
1812	Babyfood, dinner, broccoli and chicken, junior	Baby Foods	69.00 mcg	17%	USDA_SR
1813	Gravy, brown instant, dry	Soups, Sauces, and Gravies	69.00 mcg	17%	USDA_SR
1814	Egg, whole, raw, frozen, salted, pasteurized	Dairy and Egg Products	69.00 mcg	17%	USDA_SR
1815	Nuts, cashew nuts, dry roasted, without salt added	Nut and Seed Products	69.00 mcg	17%	USDA_SR
1816	Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	69.00 mcg	17%	USDA_SR
1817	Nuts, cashew nuts, dry roasted, with salt added	Nut and Seed Products	69.00 mcg	17%	USDA_SR
1818	Peppers, ancho, dried	Vegetables and Vegetable Products	69.00 mcg	17%	USDA_SR
1819	Gravy, brown instant, dry	Soups, Sauces and Gravies	69.00 mcg	17%	CNF
1820	Pepper, ancho, dried	Vegetables and Vegetable Products	69.00 mcg	17%	CNF
1821	Bread, white with raisins, commercial	Baked Products	69.00 mcg	17%	CNF
1822	Nuts, cashew nuts, dry roasted, salted	Nuts and Seeds	69.00 mcg	17%	CNF
1823	Nuts, cashew nuts, dry roasted	Nuts and Seeds	69.00 mcg	17%	CNF
1824	Cereal, hot, oats, instant: maple and brown sugar, dry, Quaker	Breakfast cereals	69.00 mcg	17%	CNF
1825	Cabbage, bok choy, raw	Vegetables and Vegetable Products	68.00 mcg	17%	USDA_FF
1826	Waffles, plain, frozen, ready-to-heat	Baked Products	68.00 mcg	17%	USDA_SR
1827	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Baked Products	68.00 mcg	17%	USDA_SR
1828	Cake, yellow, enriched, dry mix	Baked Products	68.00 mcg	17%	USDA_SR
1829	Doughnuts, yeast-leavened, with jelly filling	Baked Products	68.00 mcg	17%	USDA_SR
1830	Danish pastry, cinnamon, enriched	Baked Products	68.00 mcg	17%	USDA_SR
1831	Basil, fresh	Spices and Herbs	68.00 mcg	17%	USDA_SR
1832	Cookies, chocolate sandwich, with creme filling, reduced fat	Baked Products	68.00 mcg	17%	USDA_SR
1833	SUBWAY, oven roasted chicken sub on white bread with lettuce and tomato	Fast Foods	68.00 mcg	17%	USDA_SR
1834	Fast foods, submarine sandwich, oven roasted chicken on white bread with lettuce and tomato	Fast Foods	68.00 mcg	17%	USDA_SR
1835	Nuts, chestnuts, chinese, raw	Nut and Seed Products	68.00 mcg	17%	USDA_SR
1836	Nuts, cashew butter, plain, without salt added	Nut and Seed Products	68.00 mcg	17%	USDA_SR
1837	Cardoon, raw	Vegetables and Vegetable Products	68.00 mcg	17%	USDA_SR
1838	Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine)	Meals, Entrees, and Side Dishes	68.00 mcg	17%	USDA_SR
1839	Taquitos, frozen, beef and cheese, oven-heated	Meals, Entrees, and Side Dishes	68.00 mcg	17%	USDA_SR
1840	Taquitos, frozen, chicken and cheese, oven-heated	Meals, Entrees, and Side Dishes	68.00 mcg	17%	USDA_SR
1841	Artichokes, (globe or french), raw	Vegetables and Vegetable Products	68.00 mcg	17%	USDA_SR
1842	Mango, dried, sweetened	Fruits and Fruit Juices	68.00 mcg	17%	USDA_SR
1843	Rice mix, white and wild, flavored, unprepared	Meals, Entrees, and Side Dishes	68.00 mcg	17%	USDA_SR
1844	Tomatoes, sun-dried	Vegetables and Vegetable Products	68.00 mcg	17%	USDA_SR
1845	Waffle, buttermilk, frozen, ready-to-heat, toasted	Baked Products	68.00 mcg	17%	USDA_SR
1846	Rice, spanish rice mix, prepared	Mixed Dishes	68.00 mcg	17%	CNF
1847	Taquito, beef and cheese, frozen, heated in oven	Mixed Dishes	68.00 mcg	17%	CNF
1848	Taquito, chicken and cheese, frozen, heated in oven	Mixed Dishes	68.00 mcg	17%	CNF
1849	Cookie, chocolate sandwich, cream filling, reduced fat	Baked Products	68.00 mcg	17%	CNF
1850	Fast foods, breakfast, bagel, with ham, egg and cheese	Fast Foods	68.00 mcg	17%	CNF

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Foods high in Folate

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