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 2751–2800 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
2751	Corn, sweet, canned, cream style	Vegetables and Vegetable Products	45.00 mcg	11%	CNF
2752	Peas and onions, frozen, unprepared	Vegetables and Vegetable Products	45.00 mcg	11%	CNF
2753	Beans, yardlong, (asparagus bean or cowpea), boiled, drained	Vegetables and Vegetable Products	45.00 mcg	11%	CNF
2754	Soup, leek, dehydrated	Soups, Sauces and Gravies	45.00 mcg	11%	CNF
2755	Spices, thyme, fresh	Spices and Herbs	45.00 mcg	11%	CNF
2756	Crustaceans, crab, alaska king, raw	Finfish and Shellfish Products	44.00 mcg	11%	USDA_SR
2757	Cookies, chocolate chip, refrigerated dough, baked	Baked Products	44.00 mcg	11%	USDA_SR
2758	Crustaceans, crayfish, mixed species, wild, cooked, moist heat	Finfish and Shellfish Products	44.00 mcg	11%	USDA_SR
2759	Crustaceans, crab, blue, raw	Finfish and Shellfish Products	44.00 mcg	11%	USDA_SR
2760	Egg, whole, cooked, hard-boiled	Dairy and Egg Products	44.00 mcg	11%	USDA_SR
2761	Beverages, FUZE, orange mango, fortified with vitamins A, C, E, B6	Beverages	44.00 mcg	11%	USDA_SR
2762	Cookies, peanut butter, refrigerated dough, baked	Baked Products	44.00 mcg	11%	USDA_SR
2763	Soy sauce made from soy and wheat (shoyu), low sodium	Legumes and Legume Products	44.00 mcg	11%	USDA_SR
2764	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Legumes and Legume Products	44.00 mcg	11%	USDA_SR
2765	Crustaceans, crab, queen, raw	Finfish and Shellfish Products	44.00 mcg	11%	USDA_SR
2766	Crustaceans, crab, dungeness, raw	Finfish and Shellfish Products	44.00 mcg	11%	USDA_SR
2767	Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)	Breakfast Cereals	44.00 mcg	11%	USDA_SR
2768	Braunschweiger (a liver sausage), pork	Sausages and Luncheon Meats	44.00 mcg	11%	USDA_SR
2769	Nutritional supplement for people with diabetes, liquid	Dairy and Egg Products	44.00 mcg	11%	USDA_SR
2770	Nuts, almonds	Nut and Seed Products	44.00 mcg	11%	USDA_SR
2771	Drumstick pods, raw	Vegetables and Vegetable Products	44.00 mcg	11%	USDA_SR
2772	Cauliflower, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	44.00 mcg	11%	USDA_SR
2773	Fast foods, fish sandwich, with tartar sauce and cheese	Fast Foods	44.00 mcg	11%	USDA_SR
2774	Peas, green, canned, no salt added, drained solids	Vegetables and Vegetable Products	44.00 mcg	11%	USDA_SR
2775	OLIVE GARDEN, cheese ravioli with marinara sauce	Restaurant Foods	44.00 mcg	11%	USDA_SR
2776	Lasagna, cheese, frozen, unprepared	Meals, Entrees, and Side Dishes	44.00 mcg	11%	USDA_SR
2777	Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	44.00 mcg	11%	USDA_SR
2778	Cauliflower, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	44.00 mcg	11%	USDA_SR
2779	Succotash, (corn and limas), canned, with cream style corn	Vegetables and Vegetable Products	44.00 mcg	11%	USDA_SR
2780	Candies, NESTLE, OH HENRY! Bar	Sweets	44.00 mcg	11%	USDA_SR
2781	Lasagna, cheese, frozen, unprepared	Mixed Dishes	44.00 mcg	11%	CNF
2782	Peas, green, canned, drained solids, no salt added	Vegetables and Vegetable Products	44.00 mcg	11%	CNF
2783	Cauliflower, boiled, drained, with salt	Vegetables and Vegetable Products	44.00 mcg	11%	CNF
2784	Cookie, peanut butter, refrigerated dough, prepared	Baked Products	44.00 mcg	11%	CNF
2785	Cookie, chocolate chip, refrigerated dough, baked	Baked Products	44.00 mcg	11%	CNF
2786	Fast foods, sandwiches and burgers, steak sandwich	Fast Foods	44.00 mcg	11%	CNF
2787	Fast foods, sandwiches and burgers, hamburger, large, single patty, plain	Fast Foods	44.00 mcg	11%	CNF
2788	Fast foods, sandwiches and burgers, fish sandwich with tartar sauce and cheese	Fast Foods	44.00 mcg	11%	CNF
2789	Fast foods, mexican, tostada with guacamole	Fast Foods	44.00 mcg	11%	CNF
2790	Grains, rice, white with pasta and seasonings, cooked	Cereals, Grains and Pasta	44.00 mcg	11%	CNF
2791	Candies, bars, Oh Henry!	Sweets	44.00 mcg	11%	CNF
2792	Soy sauce (made with soy and wheat), shoyu, sodium reduced	Legumes and Legume Products	44.00 mcg	11%	CNF
2793	Crustaceans, crayfish, mixed species, wild, boiled or steamed	Finfish and Shellfish Products	44.00 mcg	11%	CNF
2794	Crustaceans, crab, atlantic snow crab (spider, queen), raw	Finfish and Shellfish Products	44.00 mcg	11%	CNF
2795	Crustaceans, crab, dungeness, raw	Finfish and Shellfish Products	44.00 mcg	11%	CNF
2796	Crustaceans, crab, blue, raw	Finfish and Shellfish Products	44.00 mcg	11%	CNF
2797	Crustaceans, crab, alaska king, raw	Finfish and Shellfish Products	44.00 mcg	11%	CNF
2798	Nuts, almonds, dried, unblanched, unroasted	Nuts and Seeds	44.00 mcg	11%	CNF
2799	Drumstick (horseradish-tree), pods, raw	Vegetables and Vegetable Products	44.00 mcg	11%	CNF
2800	Succotash, canned with cream style corn	Vegetables and Vegetable Products	44.00 mcg	11%	CNF

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Foods high in Folate

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