Foods high in Folate (Canadian (CNF))

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 4,811 foods

#	Food	Category	Per 100 g	% DV
201	Beans, pink, boiled, salted	Legumes and Legume Products	168.00 mcg	42%
202	Beans, pink, boiled	Legumes and Legume Products	168.00 mcg	42%
203	Bread stuffing, dry mix, unprepared	Baked Products	168.00 mcg	42%
204	Cowpeas (black-eyed peas), immature seeds, raw	Vegetables and Vegetable Products	168.00 mcg	42%
205	Cereal, ready to eat, Sugar Crisp, Post	Breakfast cereals	167.00 mcg	42%
206	Grains, wheat flour, white, high gluten	Cereals, Grains and Pasta	167.00 mcg	42%
207	Snacks, pretzels, hard, plain, salted	Snacks	166.00 mcg	42%
208	Onion, dehydrated flakes	Vegetables and Vegetable Products	166.00 mcg	42%
209	Soybeans, green (edamame), raw	Vegetables and Vegetable Products	165.00 mcg	41%
210	Pork, liver, braised	Pork Products	163.00 mcg	41%
211	Mushroom, shiitake, dried	Vegetables and Vegetable Products	163.00 mcg	41%
212	Meal replacement (cereal), ready to eat, Vector, Kellogg's	Breakfast cereals	163.00 mcg	41%
213	Rice, spanish rice mix, unprepared	Mixed Dishes	162.00 mcg	40%
214	Spices, mustard seed, yellow	Spices and Herbs	162.00 mcg	40%
215	Bread stick, plain	Baked Products	162.00 mcg	40%
216	Cereal, ready to eat, Special K: with Red Berries, Kellogg's	Breakfast cereals	161.00 mcg	40%
217	Seeds, safflower seed kernels, dried	Nuts and Seeds	160.00 mcg	40%
218	Jew's ear (cloud or wood ear, pepeao), dried	Vegetables and Vegetable Products	160.00 mcg	40%
219	Seeds, safflower seed meal, partially defatted	Nuts and Seeds	159.00 mcg	40%
220	Mustard spinach (tendergreen), raw	Vegetables and Vegetable Products	159.00 mcg	40%
221	Beans, legumes, mung (green gram), boiled	Legumes and Legume Products	159.00 mcg	40%
222	Beans, legumes, mung (green gram), boiled, salted	Legumes and Legume Products	159.00 mcg	40%
223	Soup, minestrone, dehydrated	Soups, Sauces and Gravies	159.00 mcg	40%
224	Cracker, matzo, egg and onion	Baked Products	158.00 mcg	40%
225	Parsley, fresh	Vegetables and Vegetable Products	152.00 mcg	38%
226	Cracker, cheese	Baked Products	152.00 mcg	38%
227	Spices, dill weed, fresh	Spices and Herbs	150.00 mcg	38%
228	Beans, lima, dry, baby, boiled, salted	Legumes and Legume Products	150.00 mcg	38%
229	Beans, lima, dry, baby, boiled	Legumes and Legume Products	150.00 mcg	38%
230	Beans, black, mature seeds, boiled, salted	Legumes and Legume Products	149.00 mcg	37%
231	Beans, black, mature seeds, boiled	Legumes and Legume Products	149.00 mcg	37%
232	Asparagus, boiled, drained	Vegetables and Vegetable Products	149.00 mcg	37%
233	Asparagus, boiled, drained, with salt	Vegetables and Vegetable Products	149.00 mcg	37%
234	Broadbeans (fava beans), in pod, raw	Vegetables and Vegetable Products	148.00 mcg	37%
235	Okra (gumbo), frozen, unprepared	Vegetables and Vegetable Products	148.00 mcg	37%
236	Cereal, ready to eat, Cheerios: Oat Clusters Crunch, General Mills	Breakfast cereals	147.00 mcg	37%
237	Cereal, ready to eat, Special K: Almond Vanilla, Kellogg's	Breakfast cereals	146.00 mcg	36%
238	Spinach, boiled, drained, with salt	Vegetables and Vegetable Products	146.00 mcg	36%
239	Beans, yardlong, mature seeds, boiled, salted	Legumes and Legume Products	146.00 mcg	36%
240	Beans, yardlong, mature seeds, boiled	Legumes and Legume Products	146.00 mcg	36%
241	Seaweed, dulse (laver, nori), raw	Vegetables and Vegetable Products	146.00 mcg	36%
242	Spinach, boiled, drained	Vegetables and Vegetable Products	146.00 mcg	36%
243	Popover, dry mix, unprepared	Baked Products	145.00 mcg	36%
244	Spinach, frozen, unprepared	Vegetables and Vegetable Products	145.00 mcg	36%
245	Cereal, ready to eat, All Bran Buds, Kellogg's	Breakfast cereals	145.00 mcg	36%
246	Peanut butter, natural	Legumes and Legume Products	145.00 mcg	36%
247	Peanut butter, lower sugar	Legumes and Legume Products	144.00 mcg	36%
248	Cereal, ready to eat, Fibre 1, General Mills	Breakfast cereals	144.00 mcg	36%
249	Peas, mature seeds, sprouted, raw	Vegetables and Vegetable Products	144.00 mcg	36%
250	Moth beans, boiled, salted	Legumes and Legume Products	143.00 mcg	36%

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Foods high in Folate (Canadian (CNF))

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