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

Selling a product with folate? Generate a print-ready nutrition label from your recipe.

Showing 2801–2850 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
2801	Cauliflower, boiled, drained	Vegetables and Vegetable Products	44.00 mcg	11%	CNF
2802	Cereal, ready to eat, Oatmeal Squares, Quaker	Breakfast cereals	44.00 mcg	11%	CNF
2803	Sausage, Braunschweiger (liver sausage with bacon), pork	Sausages and Luncheon meats	44.00 mcg	11%	CNF
2804	Egg, chicken, whole, cooked, scrambled or omelet	Dairy and Egg Products	44.00 mcg	11%	CNF
2805	Carrots, baby, raw	Vegetables and Vegetable Products	43.65 mcg	11%	USDA_FF
2806	Beans, baked, canned, with beef	Legumes and Legume Products	43.00 mcg	11%	USDA_SR
2807	Sweet rolls, cheese	Baked Products	43.00 mcg	11%	USDA_SR
2808	French toast, prepared from recipe, made with low fat (2%) milk	Baked Products	43.00 mcg	11%	USDA_SR
2809	Cookies, fudge, cake-type (includes trolley cakes)	Baked Products	43.00 mcg	11%	USDA_SR
2810	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Breakfast Cereals	43.00 mcg	11%	USDA_SR
2811	Fast foods, cheeseburger; double, regular patty; with condiments	Fast Foods	43.00 mcg	11%	USDA_SR
2812	Cake, pound, commercially prepared, fat-free	Baked Products	43.00 mcg	11%	USDA_SR
2813	Fast foods, shrimp, breaded and fried	Fast Foods	43.00 mcg	11%	USDA_SR
2814	Beverages, tea, instant, lemon, with added ascorbic acid	Beverages	43.00 mcg	11%	USDA_SR
2815	Sauce, sofrito, prepared from recipe	Soups, Sauces, and Gravies	43.00 mcg	11%	USDA_SR
2816	TACO BELL, Taco Salad	Fast Foods	43.00 mcg	11%	USDA_SR
2817	Fast foods, cheeseburger, double, regular patty and bun, with condiments	Fast Foods	43.00 mcg	11%	USDA_SR
2818	Cabbage, raw	Vegetables and Vegetable Products	43.00 mcg	11%	USDA_SR
2819	Mangos, raw	Fruits and Fruit Juices	43.00 mcg	11%	USDA_SR
2820	Restaurant, family style, shrimp, breaded and fried	Restaurant Foods	43.00 mcg	11%	USDA_SR
2821	Wheat, durum	Cereal Grains and Pasta	43.00 mcg	11%	USDA_SR
2822	Pasta, homemade, made without egg, cooked	Cereal Grains and Pasta	43.00 mcg	11%	USDA_SR
2823	Pasta, homemade, made with egg, cooked	Cereal Grains and Pasta	43.00 mcg	11%	USDA_SR
2824	Wheat, hard red spring	Cereal Grains and Pasta	43.00 mcg	11%	USDA_SR
2825	Cabbage, napa, cooked	Vegetables and Vegetable Products	43.00 mcg	11%	USDA_SR
2826	Baobab powder	Fruits and Fruit Juices	43.00 mcg	11%	USDA_SR
2827	Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments	Fast Foods	43.00 mcg	11%	CNF
2828	Cabbage, napa, cooked	Vegetables and Vegetable Products	43.00 mcg	11%	CNF
2829	Cake, pound, commercial, fat free	Baked Products	43.00 mcg	11%	CNF
2830	Fast foods, sandwiches and burgers, cheeseburger, regular, double patty and bun, with condiments	Fast Foods	43.00 mcg	11%	CNF
2831	Fast foods, entree, shrimp, breaded and fried	Fast Foods	43.00 mcg	11%	CNF
2832	Fast foods, breakfast, biscuit with egg and sausage	Fast Foods	43.00 mcg	11%	CNF
2833	Fast foods, breakfast, biscuit with egg	Fast Foods	43.00 mcg	11%	CNF
2834	Pasta, made without egg, homemade, cooked	Cereals, Grains and Pasta	43.00 mcg	11%	CNF
2835	Pasta, made with egg, homemade, cooked	Cereals, Grains and Pasta	43.00 mcg	11%	CNF
2836	Grains, wheat, durum	Cereals, Grains and Pasta	43.00 mcg	11%	CNF
2837	Grains, wheat, hard red spring	Cereals, Grains and Pasta	43.00 mcg	11%	CNF
2838	Sweet roll, cheese	Baked Products	43.00 mcg	11%	CNF
2839	French toast, homemade, with 2% milk and margarine	Baked Products	43.00 mcg	11%	CNF
2840	Cookie, vanilla wafer, 18 to 21% fat	Baked Products	43.00 mcg	11%	CNF
2841	Cookie, fudge, cake-type	Baked Products	43.00 mcg	11%	CNF
2842	Beans, baked, canned, with beef	Legumes and Legume Products	43.00 mcg	11%	CNF
2843	Cabbage, raw	Vegetables and Vegetable Products	43.00 mcg	11%	CNF
2844	Mango, raw	Fruits and fruit juices	43.00 mcg	11%	CNF
2845	Almond butter, creamy	Nut and Seed Products	42.46 mcg	11%	USDA_FF
2846	Bread, whole-wheat, commercially prepared	Baked Products	42.00 mcg	10%	USDA_FF
2847	Cookies, sugar wafer, with creme filling, sugar free	Baked Products	42.00 mcg	10%	USDA_SR
2848	Beverages, ABBOTT, ENSURE, Nutritional Shake, Ready-to-Drink	Beverages	42.00 mcg	10%	USDA_SR
2849	Mollusks, mussel, blue, raw	Finfish and Shellfish Products	42.00 mcg	10%	USDA_SR
2850	Rolls, hamburger or hot dog, whole wheat	Baked Products	42.00 mcg	10%	USDA_SR

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Foods high in Folate

Turn these foods into a print-ready nutrition label.