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 2601–2650 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
2601	Fast foods, breakfast, biscuit with egg, cheese and bacon	Fast Foods	48.00 mcg	12%	CNF
2602	Muffin, blueberry, homemade, with 2% milk	Baked Products	48.00 mcg	12%	CNF
2603	Muffin, blueberry, commercial	Baked Products	48.00 mcg	12%	CNF
2604	Coffee cake, cinnamon with crumb topping, dry mix, prepared	Baked Products	48.00 mcg	12%	CNF
2605	Beans, baked, homemade	Legumes and Legume Products	48.00 mcg	12%	CNF
2606	Onion rings, breaded, par-fried, frozen, unprepared	Vegetables and Vegetable Products	48.00 mcg	12%	CNF
2607	Mushroom, enoki, raw	Vegetables and Vegetable Products	48.00 mcg	12%	CNF
2608	Taro leaves, steamed	Vegetables and Vegetable Products	48.00 mcg	12%	CNF
2609	Peppers, bell, red, raw	Vegetables and Vegetable Products	47.32 mcg	12%	USDA_FF
2610	Archway Home Style Cookies, Oatmeal Raisin	Baked Products	47.00 mcg	12%	USDA_SR
2611	Cake, coffeecake, fruit	Baked Products	47.00 mcg	12%	USDA_SR
2612	Bread, irish soda, prepared from recipe	Baked Products	47.00 mcg	12%	USDA_SR
2613	Fast foods, bagel, with breakfast steak, egg, cheese, and condiments	Fast Foods	47.00 mcg	12%	USDA_SR
2614	Oscar Mayer, Braunschweiger Liver Sausage (sliced)	Sausages and Luncheon Meats	47.00 mcg	12%	USDA_SR
2615	Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry)	Baked Products	47.00 mcg	12%	USDA_SR
2616	Crackers, crispbread, rye	Baked Products	47.00 mcg	12%	USDA_SR
2617	Cookies, chocolate wafers	Baked Products	47.00 mcg	12%	USDA_SR
2618	Cookies, brownies, commercially prepared	Baked Products	47.00 mcg	12%	USDA_SR
2619	Cake, sponge, commercially prepared	Baked Products	47.00 mcg	12%	USDA_SR
2620	Ravioli, cheese with tomato sauce, frozen, not prepared, includes regular and light entrees	Meals, Entrees, and Side Dishes	47.00 mcg	12%	USDA_SR
2621	Spices, garlic powder	Spices and Herbs	47.00 mcg	12%	USDA_SR
2622	Egg, whole, raw, fresh	Dairy and Egg Products	47.00 mcg	12%	USDA_SR
2623	Milk, buttermilk, dried	Dairy and Egg Products	47.00 mcg	12%	USDA_SR
2624	CHICK-FIL-A, chicken sandwich	Fast Foods	47.00 mcg	12%	USDA_SR
2625	BURGER KING, WHOPPER, no cheese	Fast Foods	47.00 mcg	12%	USDA_SR
2626	Fast foods, chicken fillet sandwich, plain with pickles	Fast Foods	47.00 mcg	12%	USDA_SR
2627	Beans, snap, green, microwaved	Vegetables and Vegetable Products	47.00 mcg	12%	USDA_SR
2628	Nuts, chestnuts, japanese, raw	Nut and Seed Products	47.00 mcg	12%	USDA_SR
2629	Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	47.00 mcg	12%	USDA_SR
2630	Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	47.00 mcg	12%	USDA_SR
2631	Hyacinth-beans, immature seeds, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	47.00 mcg	12%	USDA_SR
2632	Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	47.00 mcg	12%	USDA_SR
2633	Ravioli, cheese and tomato sauce, frozen, not prepared	Mixed Dishes	47.00 mcg	12%	CNF
2634	Cereal, ready to eat, Muslix: Almond Raisin, Kellogg's	Breakfast cereals	47.00 mcg	12%	CNF
2635	Beans, snap (Italian, green or yellow), fresh, microwaved	Vegetables and Vegetable Products	47.00 mcg	12%	CNF
2636	Fast foods, pizza, cheese, meat (pepperoni, ground beef and sausage) and vegetables, regular crust	Fast Foods	47.00 mcg	12%	CNF
2637	Beans, hyacinth, boiled, drained, with salt	Vegetables and Vegetable Products	47.00 mcg	12%	CNF
2638	Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments and vegetables	Fast Foods	47.00 mcg	12%	CNF
2639	Bread, Irish soda, homemade	Baked Products	47.00 mcg	12%	CNF
2640	Beans, kidney, sprouted, boiled, drained, with salt	Vegetables and Vegetable Products	47.00 mcg	12%	CNF
2641	Artichoke, marinated	Vegetables and Vegetable Products	47.00 mcg	12%	CNF
2642	Sweet potato, flour	Vegetables and Vegetable Products	47.00 mcg	12%	CNF
2643	Fast foods, sandwiches and burgers, hamburger, regular, single patty, with condiments and vegetables	Fast Foods	47.00 mcg	12%	CNF
2644	Fast foods, mexican, burrito with beans and chili peppers	Fast Foods	47.00 mcg	12%	CNF
2645	Danish pastry, fruit (apple, raisin, lemon, raspberry)	Baked Products	47.00 mcg	12%	CNF
2646	Cracker, crispbread, rye	Baked Products	47.00 mcg	12%	CNF
2647	Cookie, chocolate wafer	Baked Products	47.00 mcg	12%	CNF
2648	Cookie, brownie, commercial	Baked Products	47.00 mcg	12%	CNF
2649	Cake, sponge, commercial	Baked Products	47.00 mcg	12%	CNF
2650	Coffee cake, fruit	Baked Products	47.00 mcg	12%	CNF

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Foods high in Folate

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