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 2251–2300 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
2251	Croissant, apple, commercial	Baked Products	57.00 mcg	14%	CNF
2252	Cookie, peanut butter, refrigerated dough	Baked Products	57.00 mcg	14%	CNF
2253	Cookie, peanut butter, commercial	Baked Products	57.00 mcg	14%	CNF
2254	Cookie, chocolate chip, refrigerated dough	Baked Products	57.00 mcg	14%	CNF
2255	Biscuit, plain/buttermilk, refrigerated dough, higher fat	Baked Products	57.00 mcg	14%	CNF
2256	Nuts, almond meal, partially defatted, salted	Nuts and Seeds	57.00 mcg	14%	CNF
2257	Seeds, pumpkin and squash seed kernels, roasted, salted	Nuts and Seeds	57.00 mcg	14%	CNF
2258	Nuts, almond meal, partially defatted	Nuts and Seeds	57.00 mcg	14%	CNF
2259	Seeds, pumpkin and squash seed kernels, roasted	Nuts and Seeds	57.00 mcg	14%	CNF
2260	Cauliflower, raw	Vegetables and Vegetable Products	57.00 mcg	14%	CNF
2261	Cauliflower, green, raw	Vegetables and Vegetable Products	57.00 mcg	14%	CNF
2262	Swamp cabbage (skunk cabbage, water convulvolus), raw	Vegetables and Vegetable Products	57.00 mcg	14%	CNF
2263	Sesbania flowers, steamed	Vegetables and Vegetable Products	57.00 mcg	14%	CNF
2264	Amaranth leaves, boiled, drained	Vegetables and Vegetable Products	57.00 mcg	14%	CNF
2265	Spices, fenugreek seed	Spices and Herbs	57.00 mcg	14%	CNF
2266	Cookies, chocolate chip sandwich, with creme filling	Baked Products	56.00 mcg	14%	USDA_SR
2267	Archway Home Style Cookies, Date Filled Oatmeal	Baked Products	56.00 mcg	14%	USDA_SR
2268	Bread, cinnamon	Baked Products	56.00 mcg	14%	USDA_SR
2269	Spices, curry powder	Spices and Herbs	56.00 mcg	14%	USDA_SR
2270	Nuts, mixed nuts, oil roasted, without peanuts, without salt added	Nut and Seed Products	56.00 mcg	14%	USDA_SR
2271	McDONALD'S, QUARTER POUNDER	Fast Foods	56.00 mcg	14%	USDA_SR
2272	Broccoli, frozen, chopped, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	56.00 mcg	14%	USDA_SR
2273	Oats (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	56.00 mcg	14%	USDA_SR
2274	Candies, REESE'S NUTRAGEOUS Candy Bar	Sweets	56.00 mcg	14%	USDA_SR
2275	Nuts, mixed nuts, oil roasted, without peanuts, with salt added	Nut and Seed Products	56.00 mcg	14%	USDA_SR
2276	Broccoli, frozen, chopped, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	56.00 mcg	14%	USDA_SR
2277	Chicken, meatless, breaded, fried	Legumes and Legume Products	56.00 mcg	14%	USDA_SR
2278	Pasta salad with vegetables, prepared with Italian dressing, homemade	Mixed Dishes	56.00 mcg	14%	CNF
2279	Muffin bar, all flavours	Baked Products	56.00 mcg	14%	CNF
2280	Broccoli, frozen, chopped, boiled, drained, with salt	Vegetables and Vegetable Products	56.00 mcg	14%	CNF
2281	Meatless, chicken, breaded, fried	Legumes and Legume Products	56.00 mcg	14%	CNF
2282	Fast foods, sandwiches and burgers, hamburger, regular, double patty, plain	Fast Foods	56.00 mcg	14%	CNF
2283	Grains, oats	Cereals, Grains and Pasta	56.00 mcg	14%	CNF
2284	Pancake, plain (includes buttermilk), dry mix, incomplete, unprepared	Baked Products	56.00 mcg	14%	CNF
2285	Nuts, mixed nuts, oil roasted without peanuts, salted	Nuts and Seeds	56.00 mcg	14%	CNF
2286	Nuts, mixed nuts, oil roasted without peanuts	Nuts and Seeds	56.00 mcg	14%	CNF
2287	Broccoli, frozen, chopped, boiled, drained	Vegetables and Vegetable Products	56.00 mcg	14%	CNF
2288	Spices, curry powder	Spices and Herbs	56.00 mcg	14%	CNF
2289	Squash, winter, butternut, raw	Vegetables and Vegetable Products	55.00 mcg	14%	USDA_FF
2290	Cookies, peanut butter, prepared from recipe	Baked Products	55.00 mcg	14%	USDA_SR
2291	Bread, reduced-calorie, oatmeal	Baked Products	55.00 mcg	14%	USDA_SR
2292	Bread, cornbread, dry mix, prepared with 2% milk, 80% margarine, and eggs	Baked Products	55.00 mcg	14%	USDA_SR
2293	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Snacks	55.00 mcg	14%	USDA_SR
2294	Babyfood, snack, GERBER, GRADUATES, YOGURT MELTS	Baby Foods	55.00 mcg	14%	USDA_SR
2295	Sweet rolls, cinnamon, refrigerated dough with frosting, baked	Baked Products	55.00 mcg	14%	USDA_SR
2296	Puff pastry, frozen, ready-to-bake, baked	Baked Products	55.00 mcg	14%	USDA_SR
2297	School Lunch, pizza, pepperoni topping, thin crust, whole grain, frozen, cooked	Fast Foods	55.00 mcg	14%	USDA_SR
2298	Carrot, dehydrated	Vegetables and Vegetable Products	55.00 mcg	14%	USDA_SR
2299	Nuts, almonds, dry roasted, without salt added	Nut and Seed Products	55.00 mcg	14%	USDA_SR
2300	Candies, MARS SNACKFOOD US, M&M's Peanut Chocolate Candies	Sweets	55.00 mcg	14%	USDA_SR

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Foods high in Folate

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