Foods high in Folate (Canadian (CNF))

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 4,811 foods

#	Food	Category	Per 100 g	% DV
1801	Pasta, corn, dry	Cereals, Grains and Pasta	25.00 mcg	6%
1802	Fast foods, side dish, potato salad	Fast Foods	25.00 mcg	6%
1803	Mushroom, brown, Italian (crimini), raw	Vegetables and Vegetable Products	25.00 mcg	6%
1804	Gravy, meat or poultry, prepared, low sodium	Soups, Sauces and Gravies	25.00 mcg	6%
1805	Nuts, cashew nuts, raw	Nuts and Seeds	25.00 mcg	6%
1806	Grains, sorghum, flour	Cereals, Grains and Pasta	25.00 mcg	6%
1807	Snacks, multigrain chips, plain	Snacks	25.00 mcg	6%
1808	Pumpkin leaves, boiled, drained, with salt	Vegetables and Vegetable Products	25.00 mcg	6%
1809	Sugar pie, 1 crust, homemade	Baked Products	25.00 mcg	6%
1810	Egg, chicken, Spanish omelet, with onion, peppers, tomatoes and mushrooms	Dairy and Egg Products	25.00 mcg	6%
1811	Stir fry with beef	Mixed Dishes	25.00 mcg	6%
1812	Fast foods, entree, chicken, breaded and fried, thigh, meat and skin with breading	Fast Foods	25.00 mcg	6%
1813	Fast foods, entree, chicken, breaded and fried, wing, meat and skin with breading	Fast Foods	25.00 mcg	6%
1814	Bread, whole grain (whole-wheat), commercial	Baked Products	25.00 mcg	6%
1815	Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid, reduced sodium	Legumes and Legume Products	25.00 mcg	6%
1816	Bread, sprouted wheat, commercial, toasted	Baked Products	25.00 mcg	6%
1817	Soup, chicken noodle, canned, condensed, reduced sodium	Soups, Sauces and Gravies	25.00 mcg	6%
1818	Snacks, pretzels, soft	Snacks	24.00 mcg	6%
1819	Sauerkraut, canned, low sodium	Vegetables and Vegetable Products	24.00 mcg	6%
1820	Hearts of palm, raw	Vegetables and Vegetable Products	24.00 mcg	6%
1821	Beans, baked, canned, no salt added	Legumes and Legume Products	24.00 mcg	6%
1822	Deli-meat, macaroni and cheese loaf, chicken/pork/beef	Sausages and Luncheon meats	24.00 mcg	6%
1823	Clementine, raw	Fruits and fruit juices	24.00 mcg	6%
1824	Fish, tilapia, raw	Finfish and Shellfish Products	24.00 mcg	6%
1825	Snacks, popcorn, unpopped kernels	Snacks	24.00 mcg	6%
1826	Snacks, pretzels, soft, unsalted	Snacks	24.00 mcg	6%
1827	Cabbage, red, boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mcg	6%
1828	Leeks (bulb and lower-leaf portion), boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mcg	6%
1829	Bread pudding, with raisins, homemade	Baked Products	24.00 mcg	6%
1830	Pomegranate juice, ready-to-drink	Fruits and fruit juices	24.00 mcg	6%
1831	Zucchini, battered and fried	Mixed Dishes	24.00 mcg	6%
1832	Pancake, plain, homemade with butter and maple syrup	Baked Products	24.00 mcg	6%
1833	Dessert, frozen, ice cream cone, chocolate covered, with nuts, flavours other than chocolate	Sweets	24.00 mcg	6%
1834	Cracker, roasted vegetable	Baked Products	24.00 mcg	6%
1835	Beans, pinto, canned, drained solids	Legumes and Legume Products	24.00 mcg	6%
1836	Beans, pinto, canned, solids and liquid, reduced sodium	Legumes and Legume Products	24.00 mcg	6%
1837	Chop suey, with meat, canned	Mixed Dishes	24.00 mcg	6%
1838	Spices, pumpkin pie spice	Spices and Herbs	24.00 mcg	6%
1839	Soup, tomato, dehydrated	Soups, Sauces and Gravies	24.00 mcg	6%
1840	Jackfruit, raw	Fruits and fruit juices	24.00 mcg	6%
1841	Orange juice, canned	Fruits and fruit juices	24.00 mcg	6%
1842	Strawberry, raw	Fruits and fruit juices	24.00 mcg	6%
1843	Cabbage, red, boiled, drained	Vegetables and Vegetable Products	24.00 mcg	6%
1844	Peas, green, canned, solids and liquid	Vegetables and Vegetable Products	24.00 mcg	6%
1845	Sauerkraut, canned, solids and liquid	Vegetables and Vegetable Products	24.00 mcg	6%
1846	Squash, summer, zucchini, raw	Vegetables and Vegetable Products	24.00 mcg	6%
1847	Eppaw, raw	Vegetables and Vegetable Products	24.00 mcg	6%
1848	Squash, winter, all varieties, raw	Vegetables and Vegetable Products	24.00 mcg	6%
1849	Leeks (bulb and lower-leaf portion), boiled, drained	Vegetables and Vegetable Products	24.00 mcg	6%
1850	Squash, winter, butternut, frozen, unprepared	Vegetables and Vegetable Products	24.00 mcg	6%

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Foods high in Folate (Canadian (CNF))

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