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 201–250 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
201	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Breakfast Cereals	339.00 mcg	85%	USDA_SR
202	Arrowroot, raw	Vegetables and Vegetable Products	338.00 mcg	84%	USDA_SR
203	Arrowroot, raw	Vegetables and Vegetable Products	338.00 mcg	84%	CNF
204	Cereals ready-to-eat, Post, Waffle Crisp	Breakfast Cereals	333.00 mcg	83%	USDA_SR
205	Veal, variety meats and by-products, liver, cooked, braised	Lamb, Veal, and Game Products	331.00 mcg	83%	USDA_SR
206	Turkey, whole, giblets, raw	Poultry Products	331.00 mcg	83%	USDA_SR
207	Veal, liver, braised	Lamb, Veal and Game	331.00 mcg	83%	CNF
208	Turkey, all classes, giblets, raw	Poultry Products	331.00 mcg	83%	CNF
209	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Breakfast Cereals	323.00 mcg	81%	USDA_SR
210	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with real strawberries	Breakfast Cereals	323.00 mcg	81%	USDA_SR
211	Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes	Breakfast Cereals	323.00 mcg	81%	USDA_SR
212	Pasta, egg noodles, spinach, enriched, dry	Cereals, Grains and Pasta	323.00 mcg	81%	CNF
213	Pate, chicken liver, canned	Sausages and Luncheon Meats	321.00 mcg	80%	USDA_SR
214	Cereal, ready to eat, Honey Nut O's, Selection	Breakfast cereals	321.00 mcg	80%	CNF
215	Pâté, chicken liver, canned	Sausages and Luncheon meats	321.00 mcg	80%	CNF
216	Snacks, granola bar, fruit-filled, nonfat	Snacks	316.00 mcg	79%	USDA_SR
217	Cereals ready-to-eat, POST, Honeycomb Cereal	Breakfast Cereals	313.00 mcg	78%	USDA_SR
218	Peanut butter, chunky, vitamin and mineral fortified	Legumes and Legume Products	313.00 mcg	78%	USDA_SR
219	Edamame, frozen, prepared	Vegetables and Vegetable Products	311.00 mcg	78%	USDA_SR
220	Soybeans, green (edamame), frozen, prepared	Vegetables and Vegetable Products	311.00 mcg	78%	CNF
221	Spices, basil, dried	Spices and Herbs	310.00 mcg	78%	USDA_SR
222	Spices, basil, dried	Spices and Herbs	310.00 mcg	78%	CNF
223	Spices, rosemary, dried	Spices and Herbs	307.00 mcg	77%	USDA_SR
224	Spices, rosemary, dried	Spices and Herbs	307.00 mcg	77%	CNF
225	Soy flour, defatted	Legumes and Legume Products	305.00 mcg	76%	USDA_SR
226	Soy flour, defatted	Legumes and Legume Products	305.00 mcg	76%	CNF
227	Soy meal, defatted, raw	Legumes and Legume Products	303.00 mcg	76%	USDA_SR
228	Chicken, roasting, giblets, cooked, simmered	Poultry Products	303.00 mcg	76%	USDA_SR
229	Turkey, whole, giblets, cooked, simmered	Poultry Products	303.00 mcg	76%	USDA_SR
230	Edamame, frozen, unprepared	Vegetables and Vegetable Products	303.00 mcg	76%	USDA_SR
231	Soybeans, green (edamame), frozen, unprepared	Vegetables and Vegetable Products	303.00 mcg	76%	CNF
232	Soy meal, defatted, raw	Legumes and Legume Products	303.00 mcg	76%	CNF
233	Turkey, all classes, giblets, simmered	Poultry Products	303.00 mcg	76%	CNF
234	Chicken, roasting, giblets, simmered	Poultry Products	303.00 mcg	76%	CNF
235	Radishes, oriental, dried	Vegetables and Vegetable Products	295.00 mcg	74%	USDA_SR
236	Radish, oriental (daikon), dried	Vegetables and Vegetable Products	295.00 mcg	74%	CNF
237	Beef, variety meats and by-products, liver, raw	Beef Products	290.00 mcg	72%	USDA_SR
238	Beef, liver, raw	Beef Products	290.00 mcg	72%	CNF
239	Beverages, Protein powder soy based	Beverages	289.00 mcg	72%	USDA_SR
240	Soy flour, low-fat	Legumes and Legume Products	289.00 mcg	72%	USDA_SR
241	Plant-based beverage, protein powder, soy based, powder	Beverages	289.00 mcg	72%	CNF
242	Soy flour, low fat	Legumes and Legume Products	289.00 mcg	72%	CNF
243	Beverage, instant breakfast powder, chocolate, not reconstituted	Dairy and Egg Products	285.00 mcg	71%	USDA_SR
244	Instant breakfast, powder, chocolate	Beverages	285.00 mcg	71%	CNF
245	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Breakfast Cereals	284.00 mcg	71%	USDA_SR
246	Pasta, spaghetti, spinach, enriched, dry	Cereals, Grains and Pasta	283.00 mcg	71%	CNF
247	Wheat germ, crude	Cereal Grains and Pasta	281.00 mcg	70%	USDA_SR
248	Grains, wheat germ, crude	Cereals, Grains and Pasta	281.00 mcg	70%	CNF
249	Protein supplement, milk based, Muscle Milk Light, powder	Dairy and Egg Products	280.00 mcg	70%	USDA_SR
250	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Cereal Grains and Pasta	278.00 mcg	70%	USDA_SR

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Foods high in Folate

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