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 2401–2450 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
2401	Oat bran, raw	Cereal Grains and Pasta	52.00 mcg	13%	USDA_SR
2402	Asparagus, raw	Vegetables and Vegetable Products	52.00 mcg	13%	USDA_SR
2403	Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds	Snacks	52.00 mcg	13%	USDA_SR
2404	Quesadilla with cheese	Mixed Dishes	52.00 mcg	13%	CNF
2405	Fast food, quesadilla, chicken	Fast Foods	52.00 mcg	13%	CNF
2406	Dip, spinach, sour cream base	Soups, Sauces and Gravies	52.00 mcg	13%	CNF
2407	Fast foods, egg, cheese and sausage griddlecake sandwich	Fast Foods	52.00 mcg	13%	CNF
2408	Biscuit, plain/buttermilk, dry mix, prepared	Baked Products	52.00 mcg	13%	CNF
2409	Fast foods, sandwiches and burgers, ham and cheese sandwich	Fast Foods	52.00 mcg	13%	CNF
2410	Grains, oat bran, dry	Cereals, Grains and Pasta	52.00 mcg	13%	CNF
2411	Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds	Snacks	52.00 mcg	13%	CNF
2412	French toast, frozen, ready to heat	Baked Products	52.00 mcg	13%	CNF
2413	Cracker, rye, wafers, seasoned	Baked Products	52.00 mcg	13%	CNF
2414	Coffee substitute, cereal grain beverage, powder	Beverages	52.00 mcg	13%	CNF
2415	Asparagus, raw	Vegetables and Vegetable Products	52.00 mcg	13%	CNF
2416	Cookies, chocolate chip, dry mix	Baked Products	51.00 mcg	13%	USDA_SR
2417	Sauce, fish, ready-to-serve	Soups, Sauces, and Gravies	51.00 mcg	13%	USDA_SR
2418	Crustaceans, crab, blue, cooked, moist heat	Finfish and Shellfish Products	51.00 mcg	13%	USDA_SR
2419	Crustaceans, crab, alaska king, cooked, moist heat	Finfish and Shellfish Products	51.00 mcg	13%	USDA_SR
2420	Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork	Legumes and Legume Products	51.00 mcg	13%	USDA_SR
2421	Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain	Legumes and Legume Products	51.00 mcg	13%	USDA_SR
2422	Egg, whole, cooked, fried	Dairy and Egg Products	51.00 mcg	13%	USDA_SR
2423	Fast foods, croissant, with egg, cheese, and bacon	Fast Foods	51.00 mcg	13%	USDA_SR
2424	Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal	Breakfast Cereals	51.00 mcg	13%	USDA_SR
2425	Muffins, plain, prepared from recipe, made with low fat (2%) milk	Baked Products	51.00 mcg	13%	USDA_SR
2426	Cake, gingerbread, dry mix	Baked Products	51.00 mcg	13%	USDA_SR
2427	Fast foods, cheeseburger; single, large patty; with condiments, vegetables and mayonnaise	Fast Foods	51.00 mcg	13%	USDA_SR
2428	Fast foods, english muffin, with cheese and sausage	Fast Foods	51.00 mcg	13%	USDA_SR
2429	Crustaceans, crab, blue, canned	Finfish and Shellfish Products	51.00 mcg	13%	USDA_SR
2430	ARBY'S, roast beef sandwich, classic	Fast Foods	51.00 mcg	13%	USDA_SR
2431	BURGER KING, WHOPPER, with cheese	Fast Foods	51.00 mcg	13%	USDA_SR
2432	McDONALD'S, QUARTER POUNDER with Cheese	Fast Foods	51.00 mcg	13%	USDA_SR
2433	Fast foods, roast beef sandwich, plain	Fast Foods	51.00 mcg	13%	USDA_SR
2434	Candies, HERSHEYS, PAYDAY Bar	Sweets	51.00 mcg	13%	USDA_SR
2435	Yogurt parfait, lowfat, with fruit and granola	Fast Foods	51.00 mcg	13%	USDA_SR
2436	SUBWAY, tuna sub on white bread with lettuce and tomato	Fast Foods	51.00 mcg	13%	USDA_SR
2437	Fast foods, submarine sandwich, tuna on white bread with lettuce and tomato	Fast Foods	51.00 mcg	13%	USDA_SR
2438	Nuts, pistachio nuts, dry roasted, without salt added	Nut and Seed Products	51.00 mcg	13%	USDA_SR
2439	Nuts, pistachio nuts, raw	Nut and Seed Products	51.00 mcg	13%	USDA_SR
2440	Candies, sesame crunch	Sweets	51.00 mcg	13%	USDA_SR
2441	Nuts, pistachio nuts, dry roasted, with salt added	Nut and Seed Products	51.00 mcg	13%	USDA_SR
2442	Peppers, hot chile, sun-dried	Vegetables and Vegetable Products	51.00 mcg	13%	USDA_SR
2443	Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	51.00 mcg	13%	USDA_SR
2444	Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	51.00 mcg	13%	USDA_SR
2445	Candies, milk chocolate coated peanuts	Sweets	51.00 mcg	13%	USDA_SR
2446	Yogourt parfait, with fruit and granola, reduced fat yogourt	Dairy and Egg Products	51.00 mcg	13%	CNF
2447	Sandwich, ham, homemade	Mixed Dishes	51.00 mcg	13%	CNF
2448	Artichoke, canned	Vegetables and Vegetable Products	51.00 mcg	13%	CNF
2449	Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained, with salt	Vegetables and Vegetable Products	51.00 mcg	13%	CNF
2450	Sauce, fish, ready-to-serve	Soups, Sauces and Gravies	51.00 mcg	13%	CNF

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Foods high in Folate

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