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 2001–2050 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
2001	Archway Home Style Cookies, Dutch Cocoa	Baked Products	63.00 mcg	16%	USDA_SR
2002	Biscuits, plain or buttermilk, refrigerated dough, higher fat, baked	Baked Products	63.00 mcg	16%	USDA_SR
2003	Egg rolls, chicken, refrigerated, heated	Meals, Entrees, and Side Dishes	63.00 mcg	16%	USDA_SR
2004	McDONALD'S, Sausage Burrito	Fast Foods	63.00 mcg	16%	USDA_SR
2005	Cookie, with peanut butter filling, chocolate-coated	Baked Products	63.00 mcg	16%	USDA_SR
2006	Boysenberries, frozen, unsweetened	Fruits and Fruit Juices	63.00 mcg	16%	USDA_SR
2007	Fast foods, breakfast burrito, with egg, cheese, and sausage	Fast Foods	63.00 mcg	16%	USDA_SR
2008	Fast foods, taco with beef, cheese and lettuce, soft	Fast Foods	63.00 mcg	16%	USDA_SR
2009	Peas, green, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	63.00 mcg	16%	USDA_SR
2010	Broccoli, raw	Vegetables and Vegetable Products	63.00 mcg	16%	USDA_SR
2011	Fast foods, submarine sandwich, steak and cheese on white bread with cheese, lettuce and tomato	Fast Foods	63.00 mcg	16%	USDA_SR
2012	SUBWAY, steak & cheese sub on white bread with American cheese, lettuce and tomato	Fast Foods	63.00 mcg	16%	USDA_SR
2013	Peas, green, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	63.00 mcg	16%	USDA_SR
2014	Turnover, cheese-filled, tomato-based sauce, frozen, unprepared	Meals, Entrees, and Side Dishes	63.00 mcg	16%	USDA_SR
2015	Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS	Vegetables and Vegetable Products	63.00 mcg	16%	USDA_SR
2016	Rice bran, crude	Cereal Grains and Pasta	63.00 mcg	16%	USDA_SR
2017	Waffles, buttermilk, frozen, ready-to-heat	Baked Products	63.00 mcg	16%	USDA_SR
2018	Turnover, cheese-filled, tomato-based sauce, frozen, unprepared	Mixed Dishes	63.00 mcg	16%	CNF
2019	Cookie, sandwich with peanut butter filling, chocolate coated	Baked Products	63.00 mcg	16%	CNF
2020	Fast foods, mexican, taco with beef, cheese and lettuce, soft	Fast Foods	63.00 mcg	16%	CNF
2021	Peas, green, boiled, drained, with salt	Vegetables and Vegetable Products	63.00 mcg	16%	CNF
2022	Waffle, buttermilk, frozen, ready-to-heat	Baked Products	63.00 mcg	16%	CNF
2023	Grains, rice bran, crude	Cereals, Grains and Pasta	63.00 mcg	16%	CNF
2024	Cookie, sugar, refrigerated dough	Baked Products	63.00 mcg	16%	CNF
2025	Cookie, shortbread, pecan, commercial	Baked Products	63.00 mcg	16%	CNF
2026	Biscuit, plain/buttermilk, refrigerated dough, higher fat, baked	Baked Products	63.00 mcg	16%	CNF
2027	Peas, green, boiled, drained	Vegetables and Vegetable Products	63.00 mcg	16%	CNF
2028	Broccoli, raw	Vegetables and Vegetable Products	63.00 mcg	16%	CNF
2029	Boysenberry, frozen, unsweetened	Fruits and fruit juices	63.00 mcg	16%	CNF
2030	Cereal, ready to eat, Alpha-bits, Post	Breakfast cereals	63.00 mcg	16%	CNF
2031	Kale, raw	Vegetables and Vegetable Products	62.00 mcg	16%	USDA_FF
2032	Archway Home Style Cookies, Strawberry Filled	Baked Products	62.00 mcg	16%	USDA_SR
2033	Muffins, corn, commercially prepared	Baked Products	62.00 mcg	16%	USDA_SR
2034	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Breakfast Cereals	62.00 mcg	16%	USDA_SR
2035	Beans, navy, mature seeds, canned	Legumes and Legume Products	62.00 mcg	16%	USDA_SR
2036	Archway Home Style Cookies, Raspberry Filled	Baked Products	62.00 mcg	16%	USDA_SR
2037	Cookies, chocolate sandwich, with creme filling, special dietary	Baked Products	62.00 mcg	16%	USDA_SR
2038	Cookies, chocolate chip, commercially prepared, regular, lower fat	Baked Products	62.00 mcg	16%	USDA_SR
2039	Bread, oatmeal	Baked Products	62.00 mcg	16%	USDA_SR
2040	Cheese, camembert	Dairy and Egg Products	62.00 mcg	16%	USDA_SR
2041	Fast Food, Pizza Chain, 14" pizza, meat and vegetable topping, regular crust	Fast Foods	62.00 mcg	16%	USDA_SR
2042	Nuts, chestnuts, european, raw, unpeeled	Nut and Seed Products	62.00 mcg	16%	USDA_SR
2043	Fast foods, cheeseburger; single, large patty; plain	Fast Foods	62.00 mcg	16%	USDA_SR
2044	Coriander (cilantro) leaves, raw	Vegetables and Vegetable Products	62.00 mcg	16%	USDA_SR
2045	Hyacinth-beans, immature seeds, raw	Vegetables and Vegetable Products	62.00 mcg	16%	USDA_SR
2046	Yardlong bean, raw	Vegetables and Vegetable Products	62.00 mcg	16%	USDA_SR
2047	Kale, raw	Vegetables and Vegetable Products	62.00 mcg	16%	USDA_SR
2048	Snacks, potato chips, sour-cream-and-onion-flavor	Snacks	62.00 mcg	16%	USDA_SR
2049	Cereal, ready to eat, Corn Flakes, Selection	Breakfast cereals	62.00 mcg	16%	CNF
2050	Cookie, shortbread, plain, homemade	Baked Products	62.00 mcg	16%	CNF

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Foods high in Folate

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