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 2151–2200 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
2151	Cookies, animal, with frosting or icing	Baked Products	59.00 mcg	15%	USDA_SR
2152	Cereals, WHEATENA, dry	Breakfast Cereals	59.00 mcg	15%	USDA_SR
2153	School Lunch, pizza, pepperoni topping, thick crust, whole grain, frozen, cooked	Fast Foods	59.00 mcg	15%	USDA_SR
2154	Seeds, breadfruit seeds, roasted	Nut and Seed Products	59.00 mcg	15%	USDA_SR
2155	McDONALD'S, Cheeseburger	Fast Foods	59.00 mcg	15%	USDA_SR
2156	Peas, green, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	59.00 mcg	15%	USDA_SR
2157	Peas, green, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	59.00 mcg	15%	USDA_SR
2158	Pumpkin flowers, raw	Vegetables and Vegetable Products	59.00 mcg	15%	USDA_SR
2159	Beans, kidney, mature seeds, sprouted, raw	Vegetables and Vegetable Products	59.00 mcg	15%	USDA_SR
2160	Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry	Cereal Grains and Pasta	59.00 mcg	15%	USDA_SR
2161	Rice, white, short-grain, enriched, cooked	Cereal Grains and Pasta	59.00 mcg	15%	USDA_SR
2162	Nuts, chestnuts, japanese, roasted	Nut and Seed Products	59.00 mcg	15%	USDA_SR
2163	Peas, green, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	59.00 mcg	15%	CNF
2164	Cassava (manioc), flour	Vegetables and Vegetable Products	59.00 mcg	15%	CNF
2165	Fast foods, corn dog, wiener/sausage with cornflour coating	Fast Foods	59.00 mcg	15%	CNF
2166	Fast foods, mexican, burrito with beef	Fast Foods	59.00 mcg	15%	CNF
2167	Muffin, blueberry, toaster-type, toasted	Baked Products	59.00 mcg	15%	CNF
2168	English muffin, wheat, toasted	Baked Products	59.00 mcg	15%	CNF
2169	Cookie, oatmeal (with or without raisins), commercial	Baked Products	59.00 mcg	15%	CNF
2170	Lupins, boiled, salted	Legumes and Legume Products	59.00 mcg	15%	CNF
2171	Hummus, homemade	Legumes and Legume Products	59.00 mcg	15%	CNF
2172	Lupins, boiled	Legumes and Legume Products	59.00 mcg	15%	CNF
2173	Nuts, Japanese chestnuts, roasted	Nuts and Seeds	59.00 mcg	15%	CNF
2174	Seeds, breadfruit seeds, roasted	Nuts and Seeds	59.00 mcg	15%	CNF
2175	Peas, green, frozen, boiled, drained	Vegetables and Vegetable Products	59.00 mcg	15%	CNF
2176	Pumpkin flowers, raw	Vegetables and Vegetable Products	59.00 mcg	15%	CNF
2177	Beans, kidney, sprouted, raw	Vegetables and Vegetable Products	59.00 mcg	15%	CNF
2178	Babyfood, cereal, mixed grain, dry	Babyfoods	59.00 mcg	15%	CNF
2179	Egg, chicken, whole, cooked, fried	Dairy and Egg Products	59.00 mcg	15%	CNF
2180	Archway Home Style Cookies, Sugar Free Oatmeal	Baked Products	58.00 mcg	14%	USDA_SR
2181	Bread, reduced-calorie, rye	Baked Products	58.00 mcg	14%	USDA_SR
2182	Snacks, potato chips, lightly salted	Snacks	58.00 mcg	14%	USDA_SR
2183	Cookie, chocolate, with icing or coating	Baked Products	58.00 mcg	14%	USDA_SR
2184	Crackers, standard snack-type, with whole wheat	Baked Products	58.00 mcg	14%	USDA_SR
2185	Cheese, limburger	Dairy and Egg Products	58.00 mcg	14%	USDA_SR
2186	SUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato and sweet onion sauce	Fast Foods	58.00 mcg	14%	USDA_SR
2187	Nuts, pine nuts, pinyon, dried	Nut and Seed Products	58.00 mcg	14%	USDA_SR
2188	Nuts, chestnuts, european, raw, peeled	Nut and Seed Products	58.00 mcg	14%	USDA_SR
2189	Seeds, pumpkin and squash seed kernels, dried	Nut and Seed Products	58.00 mcg	14%	USDA_SR
2190	Parsnips, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	58.00 mcg	14%	USDA_SR
2191	Broadbeans, immature seeds, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	58.00 mcg	14%	USDA_SR
2192	Fast foods, submarine sandwich, sweet onion chicken teriyaki on white bread with lettuce, tomato and sweet onion sauce	Fast Foods	58.00 mcg	14%	USDA_SR
2193	Spinach, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	58.00 mcg	14%	USDA_SR
2194	Parsnips, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	58.00 mcg	14%	USDA_SR
2195	Rice, white, long-grain, regular, cooked, enriched, with salt	Cereal Grains and Pasta	58.00 mcg	14%	USDA_SR
2196	Seeds, watermelon seed kernels, dried	Nut and Seed Products	58.00 mcg	14%	USDA_SR
2197	Broadbeans, immature seeds, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	58.00 mcg	14%	USDA_SR
2198	Spinach, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	58.00 mcg	14%	USDA_SR
2199	Turnover, meat- and cheese-filled, tomato-based sauce, reduced fat, frozen	Meals, Entrees, and Side Dishes	58.00 mcg	14%	USDA_SR
2200	Rice, white, medium-grain, enriched, cooked	Cereal Grains and Pasta	58.00 mcg	14%	USDA_SR

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Foods high in Folate

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