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 151–200 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
151	Beans, kidney, light red, raw	Legumes and Legume Products	394.00 mcg	98%	CNF
152	Chicken, capon, giblets, raw	Poultry Products	394.00 mcg	98%	CNF
153	Beans, kidney, royal red, mature seeds, raw	Legumes and Legume Products	393.00 mcg	98%	USDA_SR
154	Beans, yellow, mature seeds, raw	Legumes and Legume Products	389.00 mcg	97%	USDA_SR
155	Beans, yellow, raw	Legumes and Legume Products	389.00 mcg	97%	CNF
156	Beans, white, mature seeds, raw	Legumes and Legume Products	388.00 mcg	97%	USDA_SR
157	Beans, white, raw	Legumes and Legume Products	388.00 mcg	97%	CNF
158	Beans, small white, mature seeds, raw	Legumes and Legume Products	386.00 mcg	96%	USDA_SR
159	Beans, small white, raw	Legumes and Legume Products	386.00 mcg	96%	CNF
160	Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan,	Beverages	385.00 mcg	96%	USDA_SR
161	Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan	Beverages	385.00 mcg	96%	USDA_SR
162	Chicken, broilers or fryers, giblets, cooked, fried	Poultry Products	379.00 mcg	95%	USDA_SR
163	Chicken, broiler, giblets, flour coated, fried	Poultry Products	379.00 mcg	95%	CNF
164	Soybeans, mature seeds, raw	Legumes and Legume Products	375.00 mcg	94%	USDA_SR
165	Soybeans, dry, raw	Legumes and Legume Products	375.00 mcg	94%	CNF
166	Game meat, native, caribou (reindeer), liver, raw	Lamb, Veal and Game	374.00 mcg	94%	CNF
167	Peanut butter, smooth, vitamin and mineral fortified	Legumes and Legume Products	373.00 mcg	93%	USDA_SR
168	Cereals ready-to-eat, POST, GOLDEN CRISP	Breakfast Cereals	370.00 mcg	92%	USDA_SR
169	Cereals ready-to-eat, POST, FRUITY PEBBLES	Breakfast Cereals	370.00 mcg	92%	USDA_SR
170	Chicken, stewing, giblets, cooked, simmered	Poultry Products	367.00 mcg	92%	USDA_SR
171	Chicken, stewing, giblets, simmered	Poultry Products	367.00 mcg	92%	CNF
172	Leeks, (bulb and lower-leaf portion), freeze-dried	Vegetables and Vegetable Products	366.00 mcg	92%	USDA_SR
173	Leeks (bulb and lower-leaf portion), freeze-dried	Vegetables and Vegetable Products	366.00 mcg	92%	CNF
174	Beans, navy, mature seeds, raw	Legumes and Legume Products	364.00 mcg	91%	USDA_SR
175	Beans, navy, raw	Legumes and Legume Products	364.00 mcg	91%	CNF
176	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches	Breakfast Cereals	357.00 mcg	89%	USDA_SR
177	Cereals, CREAM OF WHEAT, instant, dry	Breakfast Cereals	357.00 mcg	89%	USDA_SR
178	Lupins, mature seeds, raw	Legumes and Legume Products	355.00 mcg	89%	USDA_SR
179	Lupins, raw	Legumes and Legume Products	355.00 mcg	89%	CNF
180	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Breakfast Cereals	353.00 mcg	88%	USDA_SR
181	Cereals ready-to-eat, frosted oat cereal with marshmallows	Breakfast Cereals	353.00 mcg	88%	USDA_SR
182	Cereals ready-to-eat, wheat germ, toasted, plain	Breakfast Cereals	352.00 mcg	88%	USDA_SR
183	Grains, wheat germ, toasted, plain	Cereals, Grains and Pasta	352.00 mcg	88%	CNF
184	Veal, variety meats and by-products, liver, cooked, pan-fried	Lamb, Veal, and Game Products	350.00 mcg	88%	USDA_SR
185	Chicken, stewing, giblets, raw	Poultry Products	350.00 mcg	88%	USDA_SR
186	Veal, liver, pan-fried	Lamb, Veal and Game	350.00 mcg	88%	CNF
187	Chicken, stewing, giblets, raw	Poultry Products	350.00 mcg	88%	CNF
188	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Breakfast Cereals	345.00 mcg	86%	USDA_SR
189	Soy flour, full-fat, raw	Legumes and Legume Products	345.00 mcg	86%	USDA_SR
190	Cereals ready-to-eat, POST, COCOA PEBBLES	Breakfast Cereals	345.00 mcg	86%	USDA_SR
191	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Breakfast Cereals	345.00 mcg	86%	USDA_SR
192	Chicken, broilers or fryers, giblets, raw	Poultry Products	345.00 mcg	86%	USDA_SR
193	Soy flour, full-fat, raw	Legumes and Legume Products	345.00 mcg	86%	CNF
194	Chicken, broiler, giblets, raw	Poultry Products	345.00 mcg	86%	CNF
195	Soy protein concentrate, produced by acid wash	Legumes and Legume Products	340.00 mcg	85%	USDA_SR
196	Soy protein concentrate, produced by alcohol extraction	Legumes and Legume Products	340.00 mcg	85%	USDA_SR
197	Soy protein concentrate (prepared with acid and water wash)	Legumes and Legume Products	340.00 mcg	85%	CNF
198	Soy protein concentrate (prepared with alcohol)	Legumes and Legume Products	340.00 mcg	85%	CNF
199	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Breakfast Cereals	339.00 mcg	85%	USDA_SR
200	Cereals ready-to-eat, POST Raisin Bran Cereal	Breakfast Cereals	339.00 mcg	85%	USDA_SR

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Foods high in Folate

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