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 2701–2750 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
2701	Cabbage, savoy, boiled, drained	Vegetables and Vegetable Products	46.00 mcg	12%	CNF
2702	Soup, cream, asparagus, dehydrated	Soups, Sauces and Gravies	46.00 mcg	12%	CNF
2703	Babyfood, cereal, mixed grain, with milk powder and fruit, dry	Babyfoods	46.00 mcg	12%	CNF
2704	Doughnuts, cake-type, chocolate, sugared or glazed	Baked Products	45.00 mcg	11%	USDA_SR
2705	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Snacks	45.00 mcg	11%	USDA_SR
2706	Winged beans, mature seeds, raw	Legumes and Legume Products	45.00 mcg	11%	USDA_SR
2707	Bread, chapati or roti, whole wheat, commercially prepared, frozen	Baked Products	45.00 mcg	11%	USDA_SR
2708	Thyme, fresh	Spices and Herbs	45.00 mcg	11%	USDA_SR
2709	Fast foods, cheeseburger; double, large patty; with condiments	Fast Foods	45.00 mcg	11%	USDA_SR
2710	Fast foods, burrito, with beans, cheese, and beef	Fast Foods	45.00 mcg	11%	USDA_SR
2711	Crackers, rye, wafers, plain	Baked Products	45.00 mcg	11%	USDA_SR
2712	Fast foods, hamburger; double, large patty; with condiments, vegetables and mayonnaise	Fast Foods	45.00 mcg	11%	USDA_SR
2713	McDONALD'S, DOUBLE QUARTER POUNDER with Cheese	Fast Foods	45.00 mcg	11%	USDA_SR
2714	Gravy, instant turkey, dry	Soups, Sauces, and Gravies	45.00 mcg	11%	USDA_SR
2715	Fast foods, grilled chicken in tortilla, with lettuce, cheese, and ranch sauce	Fast Foods	45.00 mcg	11%	USDA_SR
2716	McDONALD'S, RANCH SNACK WRAP, Grilled	Fast Foods	45.00 mcg	11%	USDA_SR
2717	TACO BELL, BURRITO SUPREME with beef	Fast Foods	45.00 mcg	11%	USDA_SR
2718	BURGER KING, DOUBLE WHOPPER, no cheese	Fast Foods	45.00 mcg	11%	USDA_SR
2719	Snacks, potato chips, plain, unsalted	Snacks	45.00 mcg	11%	USDA_SR
2720	Snacks, potato chips, plain, made with partially hydrogenated soybean oil, unsalted	Snacks	45.00 mcg	11%	USDA_SR
2721	Snacks, potato chips, plain, made with partially hydrogenated soybean oil, salted	Snacks	45.00 mcg	11%	USDA_SR
2722	Peas and onions, frozen, unprepared	Vegetables and Vegetable Products	45.00 mcg	11%	USDA_SR
2723	Spelt, uncooked	Cereal Grains and Pasta	45.00 mcg	11%	USDA_SR
2724	Snacks, potato chips, fat free, salted	Snacks	45.00 mcg	11%	USDA_SR
2725	Corn, sweet, white, canned, cream style, no salt added	Vegetables and Vegetable Products	45.00 mcg	11%	USDA_SR
2726	Corn, sweet, white, canned, cream style, regular pack	Vegetables and Vegetable Products	45.00 mcg	11%	USDA_SR
2727	Yardlong bean, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	45.00 mcg	11%	USDA_SR
2728	Corn, sweet, yellow, canned, cream style, no salt added	Vegetables and Vegetable Products	45.00 mcg	11%	USDA_SR
2729	Yardlong bean, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	45.00 mcg	11%	USDA_SR
2730	Corn, sweet, yellow, canned, cream style, regular pack	Vegetables and Vegetable Products	45.00 mcg	11%	USDA_SR
2731	Restaurant, Chinese, beef and vegetables	Restaurant Foods	45.00 mcg	11%	USDA_SR
2732	Candies, MARS SNACKFOOD US, M&M's Peanut Butter Chocolate Candies	Sweets	45.00 mcg	11%	USDA_SR
2733	Restaurant, Latino, empanadas, beef, prepared	Restaurant Foods	45.00 mcg	11%	USDA_SR
2734	Indian, bread, chapati or roti, whole-wheat	Baked Products	45.00 mcg	11%	CNF
2735	Chinese dish, beef and vegetable, restaurant prepared	Mixed Dishes	45.00 mcg	11%	CNF
2736	Cereal, ready to eat, Kashi: GoLean Crunch, Kashi	Breakfast cereals	45.00 mcg	11%	CNF
2737	Stir fry with beef and broccoli	Mixed Dishes	45.00 mcg	11%	CNF
2738	Indien, samosa, vegetarian	Mixed Dishes	45.00 mcg	11%	CNF
2739	Yardlong beans (asparagus bean or cowpea), boiled, drained, with salt	Vegetables and Vegetable Products	45.00 mcg	11%	CNF
2740	Corn, sweet, canned, cream style, unsalted	Vegetables and Vegetable Products	45.00 mcg	11%	CNF
2741	Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments	Fast Foods	45.00 mcg	11%	CNF
2742	Fast foods, sandwiches and burgers, hamburger, large, double patty, with condiments, vegetables and mayonnaise	Fast Foods	45.00 mcg	11%	CNF
2743	Candies, M&M's peanut butter chocolate candies	Sweets	45.00 mcg	11%	CNF
2744	Gravy, instant turkey, dry	Soups, Sauces and Gravies	45.00 mcg	11%	CNF
2745	Fast foods, mexican, burrito with beans, cheese and beef	Fast Foods	45.00 mcg	11%	CNF
2746	Fast foods, entree, salad, vegetable, no dressing, with pasta and seafood	Fast Foods	45.00 mcg	11%	CNF
2747	Doughnut (donut), cake-type, chocolate, sugared or glazed	Baked Products	45.00 mcg	11%	CNF
2748	English muffin, whole wheat, toasted	Baked Products	45.00 mcg	11%	CNF
2749	Cracker, rye, wafers, plain	Baked Products	45.00 mcg	11%	CNF
2750	Beans, winged (goa beans), dry, raw	Legumes and Legume Products	45.00 mcg	11%	CNF

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Foods high in Folate

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