Foods high in Folate (USDA SR Legacy)

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 2201–2250 of 6,246 foods

#	Food	Category	Per 100 g	% DV
2201	Babyfood, juice, orange and banana	Baby Foods	24.00 mcg	6%
2202	Squash, winter, all varieties, raw	Vegetables and Vegetable Products	24.00 mcg	6%
2203	Peas, green, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	24.00 mcg	6%
2204	Eppaw, raw	Vegetables and Vegetable Products	24.00 mcg	6%
2205	Vegetables, mixed, canned, drained solids	Vegetables and Vegetable Products	24.00 mcg	6%
2206	Cabbage, red, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	24.00 mcg	6%
2207	Squash, summer, zucchini, includes skin, raw	Vegetables and Vegetable Products	24.00 mcg	6%
2208	Sauerkraut, canned, solids and liquids	Vegetables and Vegetable Products	24.00 mcg	6%
2209	Beans, snap, green, canned, regular pack, drained solids	Vegetables and Vegetable Products	24.00 mcg	6%
2210	Orange juice, canned, unsweetened	Fruits and Fruit Juices	24.00 mcg	6%
2211	Pretzels, soft	Snacks	24.00 mcg	6%
2212	Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron	Baby Foods	24.00 mcg	6%
2213	Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mcg	6%
2214	Cabbage, red, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mcg	6%
2215	Squash, winter, butternut, frozen, unprepared	Vegetables and Vegetable Products	24.00 mcg	6%
2216	Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	24.00 mcg	6%
2217	Clementines, raw	Fruits and Fruit Juices	24.00 mcg	6%
2218	Beans, baked, canned, no salt added	Legumes and Legume Products	24.00 mcg	6%
2219	Snacks, granola bars, soft, uncoated, plain	Snacks	24.00 mcg	6%
2220	Fruit juice smoothie, BOLTHOUSE FARMS, strawberry banana	Fruits and Fruit Juices	24.00 mcg	6%
2221	Pomegranate juice, bottled	Fruits and Fruit Juices	24.00 mcg	6%
2222	Strawberries, raw	Fruits and Fruit Juices	24.00 mcg	6%
2223	Hearts of palm, raw	Vegetables and Vegetable Products	24.00 mcg	6%
2224	Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water	Legumes and Legume Products	23.00 mcg	6%
2225	Hyacinth beans, mature seeds, raw	Legumes and Legume Products	23.00 mcg	6%
2226	Chili with beans, canned	Legumes and Legume Products	23.00 mcg	6%
2227	Beans, kidney, red, mature seeds, canned, solids and liquids	Legumes and Legume Products	23.00 mcg	6%
2228	Pie, mince, prepared from recipe	Baked Products	23.00 mcg	6%
2229	Sausage, turkey, reduced fat, brown and serve, cooked	Sausages and Luncheon Meats	23.00 mcg	6%
2230	Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, raw	Lamb, Veal, and Game Products	23.00 mcg	6%
2231	Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, raw	Lamb, Veal, and Game Products	23.00 mcg	6%
2232	Lamb, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted	Lamb, Veal, and Game Products	23.00 mcg	6%
2233	Lamb, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, raw	Lamb, Veal, and Game Products	23.00 mcg	6%
2234	Lamb, composite of trimmed retail cuts, separable lean only, trimmed to 1/4" fat, choice, cooked	Lamb, Veal, and Game Products	23.00 mcg	6%
2235	Lamb, composite of trimmed retail cuts, separable lean only, trimmed to 1/4" fat, choice, raw	Lamb, Veal, and Game Products	23.00 mcg	6%
2236	Cherimoya, raw	Fruits and Fruit Juices	23.00 mcg	6%
2237	Chicken, roasting, meat and skin and giblets and neck, cooked, roasted	Poultry Products	23.00 mcg	6%
2238	Babyfood, vegetable, butternut squash and corn	Baby Foods	23.00 mcg	6%
2239	Snacks, shrimp cracker	Snacks	23.00 mcg	6%
2240	Sauce, hoisin, ready-to-serve	Soups, Sauces, and Gravies	23.00 mcg	6%
2241	Pie, blueberry, prepared from recipe	Baked Products	23.00 mcg	6%
2242	Cookies, marshmallow, chocolate-coated (includes marshmallow pies)	Baked Products	23.00 mcg	6%
2243	Lamb, leg, shank half, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted	Lamb, Veal, and Game Products	23.00 mcg	6%
2244	Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, broiled	Lamb, Veal, and Game Products	23.00 mcg	6%
2245	Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, raw	Lamb, Veal, and Game Products	23.00 mcg	6%
2246	Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled	Lamb, Veal, and Game Products	23.00 mcg	6%
2247	Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, broiled	Lamb, Veal, and Game Products	23.00 mcg	6%
2248	Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, raw	Lamb, Veal, and Game Products	23.00 mcg	6%
2249	Capers, canned	Spices and Herbs	23.00 mcg	6%
2250	Nuts, coconut cream, raw (liquid expressed from grated meat)	Nut and Seed Products	23.00 mcg	6%

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Foods high in Folate (USDA SR Legacy)

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