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 2551–2600 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
2551	Pie crust, cookie-type, vanilla wafer, homemade, chilled	Baked Products	49.00 mcg	12%	CNF
2552	English muffin, whole wheat	Baked Products	49.00 mcg	12%	CNF
2553	Bread, multigrain, toasted	Baked Products	49.00 mcg	12%	CNF
2554	Nuts, almonds, dried, blanched, unroasted	Nuts and Seeds	49.00 mcg	12%	CNF
2555	Seeds, chia seeds, dried	Nuts and Seeds	49.00 mcg	12%	CNF
2556	Seeds, breadfruit seeds, boiled	Nuts and Seeds	49.00 mcg	12%	CNF
2557	Corn, sweet, canned, vacuum pack, niblets	Vegetables and Vegetable Products	49.00 mcg	12%	CNF
2558	Sweet potato leaves, steamed	Vegetables and Vegetable Products	49.00 mcg	12%	CNF
2559	Guava, common, raw	Fruits and fruit juices	49.00 mcg	12%	CNF
2560	Cereal, hot, oats, large flakes, dry, Quaker	Breakfast cereals	49.00 mcg	12%	CNF
2561	Cereal, hot, oats, quick, dry, Quaker	Breakfast cereals	49.00 mcg	12%	CNF
2562	Cereal, hot, oats, one minute, dry, Quaker	Breakfast cereals	49.00 mcg	12%	CNF
2563	Spices, paprika	Spices and Herbs	49.00 mcg	12%	CNF
2564	Cheese, roquefort (blue)	Dairy and Egg Products	49.00 mcg	12%	CNF
2565	Cake, coffeecake, cinnamon with crumb topping, dry mix, prepared	Baked Products	48.00 mcg	12%	USDA_SR
2566	Hummus, commercial	Legumes and Legume Products	48.00 mcg	12%	USDA_SR
2567	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Breakfast Cereals	48.00 mcg	12%	USDA_SR
2568	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids	Legumes and Legume Products	48.00 mcg	12%	USDA_SR
2569	Beans, baked, home prepared	Legumes and Legume Products	48.00 mcg	12%	USDA_SR
2570	Muffins, blueberry, prepared from recipe, made with low fat (2%) milk	Baked Products	48.00 mcg	12%	USDA_SR
2571	Muffins, blueberry, commercially prepared (Includes mini-muffins)	Baked Products	48.00 mcg	12%	USDA_SR
2572	Cookies, brownies, dry mix, sugar free	Baked Products	48.00 mcg	12%	USDA_SR
2573	Fast foods, biscuit, with egg, cheese, and bacon	Fast Foods	48.00 mcg	12%	USDA_SR
2574	TACO BELL, Soft Taco with chicken, cheese and lettuce	Fast Foods	48.00 mcg	12%	USDA_SR
2575	Taro, leaves, cooked, steamed, with salt	Vegetables and Vegetable Products	48.00 mcg	12%	USDA_SR
2576	Onion rings, breaded, par fried, frozen, unprepared	Vegetables and Vegetable Products	48.00 mcg	12%	USDA_SR
2577	TACO BELL, BURRITO SUPREME with chicken	Fast Foods	48.00 mcg	12%	USDA_SR
2578	Turnover, chicken- or turkey-, and vegetable-filled, reduced fat, frozen	Meals, Entrees, and Side Dishes	48.00 mcg	12%	USDA_SR
2579	Corn flour, yellow, degermed, unenriched	Cereal Grains and Pasta	48.00 mcg	12%	USDA_SR
2580	Mushrooms, enoki, raw	Vegetables and Vegetable Products	48.00 mcg	12%	USDA_SR
2581	Lambsquarters, raw (Northern Plains Indians)	American Indian/Alaska Native Foods	48.00 mcg	12%	USDA_SR
2582	Spaghetti, spinach, dry	Cereal Grains and Pasta	48.00 mcg	12%	USDA_SR
2583	Taro leaves, cooked, steamed, without salt	Vegetables and Vegetable Products	48.00 mcg	12%	USDA_SR
2584	Plantains, green, boiled	Fruits and Fruit Juices	48.00 mcg	12%	USDA_SR
2585	Muffin, blueberry, commercially prepared, low-fat	Baked Products	48.00 mcg	12%	USDA_SR
2586	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Baked Products	48.00 mcg	12%	USDA_SR
2587	Turnover, fruit (apple, berry, cherry, peach)	Baked Products	48.00 mcg	12%	CNF
2588	Chickpeas (garbanzo beans, bengal gram), canned, drained solids	Legumes and Legume Products	48.00 mcg	12%	CNF
2589	Fajita with chicken and vegetables	Mixed Dishes	48.00 mcg	12%	CNF
2590	Taro leaves, steamed, with salt	Vegetables and Vegetable Products	48.00 mcg	12%	CNF
2591	Pancake, plain (includes buttermilk), dry mix, complete, prepared with water	Baked Products	48.00 mcg	12%	CNF
2592	Muffin, blueberry, commercial, reduced fat	Baked Products	48.00 mcg	12%	CNF
2593	Fast foods, breakfast, bagel, with breakfast steak, egg, cheese, and condiments	Fast Foods	48.00 mcg	12%	CNF
2594	Toaster pastry, fruit, toasted (apple, blueberry, cherry, strawberry)	Baked Products	48.00 mcg	12%	CNF
2595	Grains, corn flour, degermed, unenriched, yellow	Cereals, Grains and Pasta	48.00 mcg	12%	CNF
2596	Lamb, Canadian, shoulder, whole , lean and fat, 3mm (1/8") trim, cooked	Lamb, Veal and Game	48.00 mcg	12%	CNF
2597	Lamb, Canadian, shoulder, whole, lean and fat, 3mm (1/8") trim, raw	Lamb, Veal and Game	48.00 mcg	12%	CNF
2598	Fast foods, mexican, chimichanga with beef and red chili	Fast Foods	48.00 mcg	12%	CNF
2599	Fast foods, mexican, chimichanga with beef	Fast Foods	48.00 mcg	12%	CNF
2600	Fast foods, mexican, burrito with beef and chili peppers	Fast Foods	48.00 mcg	12%	CNF

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Foods high in Folate

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