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 1901–1950 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
1901	Egg, quail, whole, fresh, raw	Dairy and Egg Products	66.00 mcg	16%	USDA_SR
1902	Soup, black bean, canned, condensed	Soups, Sauces, and Gravies	66.00 mcg	16%	USDA_SR
1903	SUBWAY, turkey breast sub on white bread with lettuce and tomato	Fast Foods	66.00 mcg	16%	USDA_SR
1904	Fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato	Fast Foods	66.00 mcg	16%	USDA_SR
1905	Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato	Fast Foods	66.00 mcg	16%	USDA_SR
1906	Nuts, butternuts, dried	Nut and Seed Products	66.00 mcg	16%	USDA_SR
1907	Seeds, breadnut tree seeds, raw	Nut and Seed Products	66.00 mcg	16%	USDA_SR
1908	Winged beans, immature seeds, raw	Vegetables and Vegetable Products	66.00 mcg	16%	USDA_SR
1909	Cabbage, chinese (pak-choi), raw	Vegetables and Vegetable Products	66.00 mcg	16%	USDA_SR
1910	SUBWAY, cold cut sub on white bread with lettuce and tomato	Fast Foods	66.00 mcg	16%	USDA_SR
1911	Cream puff, eclair, custard or cream filled, iced	Baked Products	66.00 mcg	16%	USDA_SR
1912	Bread, 60% whole wheat, commercial, toasted	Baked Products	66.00 mcg	16%	CNF
1913	Cream puff, eclair, custard or cream filled, with icing (frosting)	Baked Products	66.00 mcg	16%	CNF
1914	Fast foods, sandwiches and burgers, submarine sandwich on white bread with coldcuts, lettuce and tomatoes	Fast Foods	66.00 mcg	16%	CNF
1915	Grains, wheat flour, whole-wheat	Cereals, Grains and Pasta	66.00 mcg	16%	CNF
1916	Cookie, fortune	Baked Products	66.00 mcg	16%	CNF
1917	Cake mix, german chocolate, pudding-type mix, dry, unprepared	Baked Products	66.00 mcg	16%	CNF
1918	Nuts, butternuts (long walnuts), dried	Nuts and Seeds	66.00 mcg	16%	CNF
1919	Seeds, breadnuttree seeds, raw	Nuts and Seeds	66.00 mcg	16%	CNF
1920	Winged beans (goa bean), green, raw	Vegetables and Vegetable Products	66.00 mcg	16%	CNF
1921	Bok choy, pak-choi, raw	Vegetables and Vegetable Products	66.00 mcg	16%	CNF
1922	Cereal, hot, oats, instant: raisins and spice, dry, Quaker	Breakfast cereals	66.00 mcg	16%	CNF
1923	Egg, quail, whole, fresh, raw	Dairy and Egg Products	66.00 mcg	16%	CNF
1924	Broccoli, raw	Vegetables and Vegetable Products	65.00 mcg	16%	USDA_FF
1925	Kale, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	65.00 mcg	16%	USDA_FF
1926	Broccoli, raw	Vegetables and Vegetable Products	65.00 mcg	16%	USDA_FF
1927	Peas, split, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	65.00 mcg	16%	USDA_SR
1928	Beans, white, mature seeds, canned	Legumes and Legume Products	65.00 mcg	16%	USDA_SR
1929	Doughnuts, cake-type, plain, chocolate-coated or frosted	Baked Products	65.00 mcg	16%	USDA_SR
1930	McDONALD'S, Hotcakes (with 2 pats margarine & syrup)	Fast Foods	65.00 mcg	16%	USDA_SR
1931	PAPA JOHN'S 14" The Works Pizza, Original Crust	Fast Foods	65.00 mcg	16%	USDA_SR
1932	Muffins, blueberry, toaster-type	Baked Products	65.00 mcg	16%	USDA_SR
1933	Bread, whole-wheat, prepared from recipe	Baked Products	65.00 mcg	16%	USDA_SR
1934	Peas, split, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	65.00 mcg	16%	USDA_SR
1935	Cheese, brie	Dairy and Egg Products	65.00 mcg	16%	USDA_SR
1936	Babyfood, fortified cereal bar, fruit filling	Baby Foods	65.00 mcg	16%	USDA_SR
1937	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Snacks	65.00 mcg	16%	USDA_SR
1938	Peas, green, raw	Vegetables and Vegetable Products	65.00 mcg	16%	USDA_SR
1939	Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato	Fast Foods	65.00 mcg	16%	USDA_SR
1940	SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato	Fast Foods	65.00 mcg	16%	USDA_SR
1941	Kale, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	65.00 mcg	16%	USDA_SR
1942	Kale, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	65.00 mcg	16%	USDA_SR
1943	Kale, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	65.00 mcg	16%	USDA_SR
1944	Kale, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	65.00 mcg	16%	USDA_SR
1945	Macaroni, vegetable, enriched, cooked	Cereal Grains and Pasta	65.00 mcg	16%	USDA_SR
1946	Candies, halavah, plain	Sweets	65.00 mcg	16%	USDA_SR
1947	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Baked Products	65.00 mcg	16%	USDA_SR
1948	Sauce, Hollandaise (butter sauce)	Soups, Sauces and Gravies	65.00 mcg	16%	CNF
1949	Pie crust, cookie-type, graham cracker, ready-to-serve	Baked Products	65.00 mcg	16%	CNF
1950	Candies, halavah (halvah), plain	Sweets	65.00 mcg	16%	CNF

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Foods high in Folate

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