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 2901–2950 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
2901	Fast Foods, Fried Chicken, Skin and breading from all pieces	Fast Foods	41.00 mcg	10%	USDA_SR
2902	Turnip greens and turnips, frozen, unprepared	Vegetables and Vegetable Products	41.00 mcg	10%	USDA_SR
2903	Turnip greens, canned, solids and liquids	Vegetables and Vegetable Products	41.00 mcg	10%	USDA_SR
2904	Cauliflower, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	41.00 mcg	10%	USDA_SR
2905	Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	41.00 mcg	10%	USDA_SR
2906	Pumpkin, flowers, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	41.00 mcg	10%	USDA_SR
2907	Potato pancakes	Vegetables and Vegetable Products	41.00 mcg	10%	USDA_SR
2908	Wheat, soft white	Cereal Grains and Pasta	41.00 mcg	10%	USDA_SR
2909	Cauliflower, green, cooked, with salt	Vegetables and Vegetable Products	41.00 mcg	10%	USDA_SR
2910	Cauliflower, green, cooked, no salt added	Vegetables and Vegetable Products	41.00 mcg	10%	USDA_SR
2911	Pumpkin flowers, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	41.00 mcg	10%	USDA_SR
2912	Wheat, soft red winter	Cereal Grains and Pasta	41.00 mcg	10%	USDA_SR
2913	Cauliflower, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	41.00 mcg	10%	USDA_SR
2914	Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	41.00 mcg	10%	USDA_SR
2915	Stew, dumpling with mutton (Navajo)	American Indian/Alaska Native Foods	41.00 mcg	10%	USDA_SR
2916	Pork, fresh, variety meats and by-products, kidneys, cooked, braised	Pork Products	41.00 mcg	10%	USDA_SR
2917	Babyfood, cereal, mixed grain, with fruit, dry	Babyfoods	41.00 mcg	10%	CNF
2918	Cracker, 7 grain	Baked Products	41.00 mcg	10%	CNF
2919	Chickpeas (garbanzo beans, bengal gram), canned, drained, rinsed	Legumes and Legume Products	41.00 mcg	10%	CNF
2920	Fast foods, entree, chicken, breaded and fried, skin and breading from all pieces	Fast Foods	41.00 mcg	10%	CNF
2921	Sandwich, tuna salad, homemade	Mixed Dishes	41.00 mcg	10%	CNF
2922	Pumpkin flowers, boiled, drained, with salt	Vegetables and Vegetable Products	41.00 mcg	10%	CNF
2923	Cauliflower, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	41.00 mcg	10%	CNF
2924	Fast foods, sandwiches and burgers, roast beef sandwich, plain	Fast Foods	41.00 mcg	10%	CNF
2925	Fast foods, sandwiches and burgers, cheeseburger, large, triple patty, plain	Fast Foods	41.00 mcg	10%	CNF
2926	Fast foods, entree, crab cake	Fast Foods	41.00 mcg	10%	CNF
2927	Grains, wheat, soft white	Cereals, Grains and Pasta	41.00 mcg	10%	CNF
2928	Grains, wheat, soft red winter	Cereals, Grains and Pasta	41.00 mcg	10%	CNF
2929	Coffee cake, cream filled, with chocolate icing (frosting)	Baked Products	41.00 mcg	10%	CNF
2930	Bread, pumpernickel	Baked Products	41.00 mcg	10%	CNF
2931	Cauliflower, green, boiled, with salt	Vegetables and Vegetable Products	41.00 mcg	10%	CNF
2932	Cauliflower, green, boiled	Vegetables and Vegetable Products	41.00 mcg	10%	CNF
2933	Potato pancake, homemade	Vegetables and Vegetable Products	41.00 mcg	10%	CNF
2934	Turnip greens and turnips, frozen, unprepared	Vegetables and Vegetable Products	41.00 mcg	10%	CNF
2935	Turnip greens, canned, solids and liquid	Vegetables and Vegetable Products	41.00 mcg	10%	CNF
2936	Pumpkin flowers, boiled, drained	Vegetables and Vegetable Products	41.00 mcg	10%	CNF
2937	Cauliflower, frozen, boiled, drained	Vegetables and Vegetable Products	41.00 mcg	10%	CNF
2938	Bok choy, pak-choi, boiled drained	Vegetables and Vegetable Products	41.00 mcg	10%	CNF
2939	Pork, kidney, braised	Pork Products	41.00 mcg	10%	CNF
2940	Poultry food products, turkey patties, breaded, battered and fried	Poultry Products	41.00 mcg	10%	CNF
2941	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Breakfast Cereals	40.00 mcg	10%	USDA_SR
2942	Fast foods, biscuit, with egg and bacon	Fast Foods	40.00 mcg	10%	USDA_SR
2943	Babyfood, vegetables, garden vegetable, strained	Baby Foods	40.00 mcg	10%	USDA_SR
2944	Pasta with Sliced Franks in Tomato Sauce, canned entree	Meals, Entrees, and Side Dishes	40.00 mcg	10%	USDA_SR
2945	Fast foods, burrito, with beans	Fast Foods	40.00 mcg	10%	USDA_SR
2946	Chicken, broilers or fryers, skin only, cooked, fried, batter	Poultry Products	40.00 mcg	10%	USDA_SR
2947	Soup, broccoli cheese, canned, condensed, commercial	Soups, Sauces, and Gravies	40.00 mcg	10%	USDA_SR
2948	Potatoes, au gratin, dry mix, unprepared	Vegetables and Vegetable Products	40.00 mcg	10%	USDA_SR
2949	CHICK-FIL-A, Chick-n-Strips	Fast Foods	40.00 mcg	10%	USDA_SR
2950	Candies, crispy bar with peanut butter filling	Sweets	40.00 mcg	10%	USDA_SR

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Foods high in Folate

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