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 2451–2500 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
2451	Fast foods, sandwiches and burgers, submarine sandwich on white bread, with tuna salad, lettuce and tomatoes	Fast Foods	51.00 mcg	13%	CNF
2452	Fast foods, breakfast, english muffin with cheese and sausage	Fast Foods	51.00 mcg	13%	CNF
2453	Candies, sesame crunch (crisp)	Sweets	51.00 mcg	13%	CNF
2454	Candies, milk chocolate coated peanuts	Sweets	51.00 mcg	13%	CNF
2455	Muffin, plain, homemade, made with 2% milk	Baked Products	51.00 mcg	13%	CNF
2456	Cookie, chocolate chip, dry mix, unprepared	Baked Products	51.00 mcg	13%	CNF
2457	Cake mix, gingerbread, dry, unprepared	Baked Products	51.00 mcg	13%	CNF
2458	Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned with pork	Legumes and Legume Products	51.00 mcg	13%	CNF
2459	Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid	Legumes and Legume Products	51.00 mcg	13%	CNF
2460	Crustaceans, crab, blue, canned, drained	Finfish and Shellfish Products	51.00 mcg	13%	CNF
2461	Crustaceans, crab, blue, boiled or steamed	Finfish and Shellfish Products	51.00 mcg	13%	CNF
2462	Crustaceans, crab, alaska king, boiled or steamed	Finfish and Shellfish Products	51.00 mcg	13%	CNF
2463	Nuts, pistachio nuts, raw	Nuts and Seeds	51.00 mcg	13%	CNF
2464	Nuts, pistachio nuts, dry roasted, salted	Nuts and Seeds	51.00 mcg	13%	CNF
2465	Nuts, pistachio nuts, dry roasted	Nuts and Seeds	51.00 mcg	13%	CNF
2466	Pepper, hot chili, red, sun-dried	Vegetables and Vegetable Products	51.00 mcg	13%	CNF
2467	Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained	Vegetables and Vegetable Products	51.00 mcg	13%	CNF
2468	Cereal, ready to eat, Muffets, Quaker	Breakfast cereals	51.00 mcg	13%	CNF
2469	Soup, vegetable beef, dehydrated	Soups, Sauces and Gravies	51.00 mcg	13%	CNF
2470	Squash, winter, acorn, raw	Vegetables and Vegetable Products	50.00 mcg	12%	USDA_FF
2471	Lettuce, cos or romaine, raw	Vegetables and Vegetable Products	50.00 mcg	12%	USDA_FF
2472	Lettuce, cos or romaine, raw	Vegetables and Vegetable Products	50.00 mcg	12%	USDA_FF
2473	Archway Home Style Cookies, Iced Oatmeal	Baked Products	50.00 mcg	12%	USDA_SR
2474	Crackers, wheat, low salt	Baked Products	50.00 mcg	12%	USDA_SR
2475	Cookies, oatmeal, dry mix	Baked Products	50.00 mcg	12%	USDA_SR
2476	Cookies, graham crackers, chocolate-coated	Baked Products	50.00 mcg	12%	USDA_SR
2477	Lima beans, large, mature seeds, canned	Legumes and Legume Products	50.00 mcg	12%	USDA_SR
2478	Fish, caviar, black and red, granular	Finfish and Shellfish Products	50.00 mcg	12%	USDA_SR
2479	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Breakfast Cereals	50.00 mcg	12%	USDA_SR
2480	BURGER KING, CROISSAN'WICH with Sausage, Egg and Cheese	Fast Foods	50.00 mcg	12%	USDA_SR
2481	Fast foods, croissant, with egg, cheese, and sausage	Fast Foods	50.00 mcg	12%	USDA_SR
2482	Sweet rolls, cinnamon, refrigerated dough with frosting	Baked Products	50.00 mcg	12%	USDA_SR
2483	Cookies, vanilla sandwich with creme filling	Baked Products	50.00 mcg	12%	USDA_SR
2484	Milk, dry, nonfat, instant, without added vitamin A and vitamin D	Dairy and Egg Products	50.00 mcg	12%	USDA_SR
2485	Milk, dry, nonfat, regular, with added vitamin A and vitamin D	Dairy and Egg Products	50.00 mcg	12%	USDA_SR
2486	McDONALD'S, BIG MAC (without Big Mac Sauce)	Fast Foods	50.00 mcg	12%	USDA_SR
2487	Milk, dry, nonfat, calcium reduced	Dairy and Egg Products	50.00 mcg	12%	USDA_SR
2488	Milk, dry, nonfat, instant, with added vitamin A and vitamin D	Dairy and Egg Products	50.00 mcg	12%	USDA_SR
2489	Milk, dry, nonfat, regular, without added vitamin A and vitamin D	Dairy and Egg Products	50.00 mcg	12%	USDA_SR
2490	TACO BELL, Bean Burrito	Fast Foods	50.00 mcg	12%	USDA_SR
2491	Chrysanthemum, garland, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	50.00 mcg	12%	USDA_SR
2492	Beans, pinto, immature seeds, frozen, unprepared	Vegetables and Vegetable Products	50.00 mcg	12%	USDA_SR
2493	Candies, REESE'S Peanut Butter Cups	Sweets	50.00 mcg	12%	USDA_SR
2494	Nuts, mixed nuts, dry roasted, with peanuts, with salt added	Nut and Seed Products	50.00 mcg	12%	USDA_SR
2495	Chrysanthemum, garland, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	50.00 mcg	12%	USDA_SR
2496	Restaurant, Mexican, spanish rice	Restaurant Foods	50.00 mcg	12%	USDA_SR
2497	Rice, Spanish rice	Mixed Dishes	50.00 mcg	12%	CNF
2498	Muffin, wheat bran, dry mix, prepared	Baked Products	50.00 mcg	12%	CNF
2499	Chrysanthemum, garland, boiled, drained, with salt	Vegetables and Vegetable Products	50.00 mcg	12%	CNF
2500	Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments, vegetables and mayonnaise	Fast Foods	50.00 mcg	12%	CNF

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Foods high in Folate

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