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 1851–1900 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
1851	Waffle, buttermilk, frozen, ready-to-heat, toasted	Baked Products	68.00 mcg	17%	CNF
1852	Cereal, hot, oats, instant: Wild Berry Medley, dry, Quaker	Breakfast cereals	68.00 mcg	17%	CNF
1853	Lamb, Canadian, foreshank, lean and fat, 3mm (1/8") trim, cooked	Lamb, Veal and Game	68.00 mcg	17%	CNF
1854	Bannock	Baked Products	68.00 mcg	17%	CNF
1855	Waffle, plain, frozen, ready-to-heat	Baked Products	68.00 mcg	17%	CNF
1856	Pie crust, standard type, frozen, ready-to-bake, baked	Baked Products	68.00 mcg	17%	CNF
1857	Doughnut (donut), yeast-leavened, with jelly filling	Baked Products	68.00 mcg	17%	CNF
1858	Danish pastry, cinnamon	Baked Products	68.00 mcg	17%	CNF
1859	Cake, yellow, regular, dry mix, unprepared	Baked Products	68.00 mcg	17%	CNF
1860	Nuts, Chinese chestnuts, raw	Nuts and Seeds	68.00 mcg	17%	CNF
1861	Nuts, cashew butter, plain	Nuts and Seeds	68.00 mcg	17%	CNF
1862	Artichoke (Globe, French), raw	Vegetables and Vegetable Products	68.00 mcg	17%	CNF
1863	Tomato, sun-dried	Vegetables and Vegetable Products	68.00 mcg	17%	CNF
1864	Cardoon, raw	Vegetables and Vegetable Products	68.00 mcg	17%	CNF
1865	Cereal, hot, oats, instant: cinnamon and spice, dry, Quaker	Breakfast cereals	68.00 mcg	17%	CNF
1866	Basil, fresh	Spices and Herbs	68.00 mcg	17%	CNF
1867	Pie crust, standard-type, prepared from recipe, baked	Baked Products	67.00 mcg	17%	USDA_SR
1868	Cake, pudding-type, carrot, dry mix	Baked Products	67.00 mcg	17%	USDA_SR
1869	Cookies, peanut butter, commercially prepared, soft-type	Baked Products	67.00 mcg	17%	USDA_SR
1870	Bread, whole-wheat, prepared from recipe, toasted	Baked Products	67.00 mcg	17%	USDA_SR
1871	Soup, beef stroganoff, canned, chunky style, ready-to-serve	Soups, Sauces, and Gravies	67.00 mcg	17%	USDA_SR
1872	SUBWAY, roast beef sub on white bread with lettuce and tomato	Fast Foods	67.00 mcg	17%	USDA_SR
1873	Parsnips, raw	Vegetables and Vegetable Products	67.00 mcg	17%	USDA_SR
1874	Fast foods, submarine sandwich, roast beef on white bread with lettuce and tomato	Fast Foods	67.00 mcg	17%	USDA_SR
1875	Broccoli, frozen, chopped, unprepared	Vegetables and Vegetable Products	67.00 mcg	17%	USDA_SR
1876	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Snacks	67.00 mcg	17%	USDA_SR
1877	Lentils, sprouted, cooked, stir-fried, with salt	Vegetables and Vegetable Products	67.00 mcg	17%	USDA_SR
1878	Lentils, sprouted, cooked, stir-fried, without salt	Vegetables and Vegetable Products	67.00 mcg	17%	USDA_SR
1879	Waffle, plain, frozen, ready-to-heat, microwave	Baked Products	67.00 mcg	17%	USDA_SR
1880	Babyfood, cereal, mixed grain, with biscuit, milk powder and fruit, dry	Babyfoods	67.00 mcg	17%	CNF
1881	Granola bar, All Bran, bars and snack bites, all flavours, Kellogg's	Baked Products	67.00 mcg	17%	CNF
1882	Lentils, sprouted, stir-fried, with salt, no fat added	Vegetables and Vegetable Products	67.00 mcg	17%	CNF
1883	Waffle, plain, frozen, ready-to-heat, microwaved	Baked Products	67.00 mcg	17%	CNF
1884	Cereal, hot, oats, instant: cookies and cream, dry, Quaker	Breakfast cereals	67.00 mcg	17%	CNF
1885	Cereal, hot, oats, instant: dinosaur eggs, dry, Quaker	Breakfast cereals	67.00 mcg	17%	CNF
1886	Waffle, whole wheat, low fat	Baked Products	67.00 mcg	17%	CNF
1887	Fast foods, sandwiches and burgers, submarine sandwich on white bread with roast beef, lettuce and tomatoes	Fast Foods	67.00 mcg	17%	CNF
1888	Fast foods, sandwiches and burgers, egg and cheese sandwich	Fast Foods	67.00 mcg	17%	CNF
1889	Fast foods, mexican, frijoles (pinto beans) with cheese	Fast Foods	67.00 mcg	17%	CNF
1890	Pie crust, standard type, homemade, baked	Baked Products	67.00 mcg	17%	CNF
1891	English muffin, multigrain (also granola), toasted	Baked Products	67.00 mcg	17%	CNF
1892	Cookie, peanut butter, commercial, soft-type	Baked Products	67.00 mcg	17%	CNF
1893	Cake mix, carrot, pudding-type, dry, unprepared	Baked Products	67.00 mcg	17%	CNF
1894	Bread, whole wheat, homemade (2/3 whole wheat flour), toasted	Baked Products	67.00 mcg	17%	CNF
1895	Parsnip, raw	Vegetables and Vegetable Products	67.00 mcg	17%	CNF
1896	Broccoli, frozen, chopped, unprepared	Vegetables and Vegetable Products	67.00 mcg	17%	CNF
1897	Lentils, sprouted, stir-fried, no fat added	Vegetables and Vegetable Products	67.00 mcg	17%	CNF
1898	Cereal, hot, oats, instant: peaches 'n cream, dry, Quaker	Breakfast cereals	67.00 mcg	17%	CNF
1899	Cereal, hot, oats, instant: apple and cinnamon, dry, Quaker	Breakfast cereals	67.00 mcg	17%	CNF
1900	Cookies, fortune	Baked Products	66.00 mcg	16%	USDA_SR

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Foods high in Folate

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