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 2951–3000 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
2951	Nuts, hickorynuts, dried	Nut and Seed Products	40.00 mcg	10%	USDA_SR
2952	Potatoes, mashed, dehydrated, granules without milk, dry form	Vegetables and Vegetable Products	40.00 mcg	10%	USDA_SR
2953	Peas, edible-podded, frozen, unprepared	Vegetables and Vegetable Products	40.00 mcg	10%	USDA_SR
2954	Candies, HERSHEY, REESESTICKS crispy wafers, peanut butter, milk chocolate	Sweets	40.00 mcg	10%	USDA_SR
2955	Corn, sweet, white, frozen, kernels on cob, unprepared	Vegetables and Vegetable Products	40.00 mcg	10%	USDA_SR
2956	Succotash, (corn and limas), raw	Vegetables and Vegetable Products	40.00 mcg	10%	USDA_SR
2957	Snacks, potato sticks	Snacks	40.00 mcg	10%	USDA_SR
2958	Drumstick leaves, raw	Vegetables and Vegetable Products	40.00 mcg	10%	USDA_SR
2959	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Vegetables and Vegetable Products	40.00 mcg	10%	USDA_SR
2960	Restaurant, Chinese, vegetable chow mein, without meat or noodles	Restaurant Foods	40.00 mcg	10%	USDA_SR
2961	Beverages, ABBOTT, ENSURE PLUS, ready-to-drink	Beverages	40.00 mcg	10%	USDA_SR
2962	Restaurant, Chinese, chicken and vegetables	Restaurant Foods	40.00 mcg	10%	USDA_SR
2963	ON THE BORDER, soft taco with ground beef, cheese and lettuce	Restaurant Foods	40.00 mcg	10%	USDA_SR
2964	George Weston Bakeries, Thomas English Muffins	Baked Products	40.00 mcg	10%	USDA_SR
2965	Chinese dish, chicken and vegetables, restaurant prepared	Mixed Dishes	40.00 mcg	10%	CNF
2966	Chinese dish, chow mein, vegetable, without meat or noodles, restaurant prepared	Mixed Dishes	40.00 mcg	10%	CNF
2967	Candies, bar, crispy bar with peanut butter filling	Sweets	40.00 mcg	10%	CNF
2968	Spaghetti with meat sauce	Mixed Dishes	40.00 mcg	10%	CNF
2969	Candies, REESESTICKS, crispy wafers, peanut butter, milk chocolate	Sweets	40.00 mcg	10%	CNF
2970	Soup, broccoli cheese, canned, condensed	Soups, Sauces and Gravies	40.00 mcg	10%	CNF
2971	Pasta with sliced franks in tomato sauce, canned	Mixed Dishes	40.00 mcg	10%	CNF
2972	Fast foods, sandwiches and burgers, cheeseburger, regular, double patty and bun, with condiments and vegetables	Fast Foods	40.00 mcg	10%	CNF
2973	Fast foods, mexican, enchilada with cheese	Fast Foods	40.00 mcg	10%	CNF
2974	Fast foods, mexican, burrito with beans	Fast Foods	40.00 mcg	10%	CNF
2975	Fast foods, breakfast, biscuit with egg and bacon	Fast Foods	40.00 mcg	10%	CNF
2976	Snacks, potato sticks	Snacks	40.00 mcg	10%	CNF
2977	Nuts, hickory nuts, dried	Nuts and Seeds	40.00 mcg	10%	CNF
2978	Corn, sweet, frozen, kernels on the cob, unprepared	Vegetables and Vegetable Products	40.00 mcg	10%	CNF
2979	Succotash, raw	Vegetables and Vegetable Products	40.00 mcg	10%	CNF
2980	Potato, au gratin, dry mix, unprepared	Vegetables and Vegetable Products	40.00 mcg	10%	CNF
2981	Potato, mashed, dehydrated, granules without milk, unprepared	Vegetables and Vegetable Products	40.00 mcg	10%	CNF
2982	Peas, edible-podded (snow peas), frozen, unprepared	Vegetables and Vegetable Products	40.00 mcg	10%	CNF
2983	Drumstick (horseradish-tree), leaves, raw	Vegetables and Vegetable Products	40.00 mcg	10%	CNF
2984	Soup, pea, green or split, dehydrated	Soups, Sauces and Gravies	40.00 mcg	10%	CNF
2985	Chicken, broiler, skin only, batter dipped, fried	Poultry Products	40.00 mcg	10%	CNF
2986	Flour, whole wheat, unenriched	Cereal Grains and Pasta	39.00 mcg	10%	USDA_FF
2987	Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors	Snacks	39.00 mcg	10%	USDA_SR
2988	Infant formula, PBM PRODUCTS, store brand, powder	Baby Foods	39.00 mcg	10%	USDA_SR
2989	Beverages, UNILEVER, SLIMFAST, meal replacement, regular, ready-to-drink, 3-2-1 Plan	Beverages	39.00 mcg	10%	USDA_SR
2990	Beverages, SLIMFAST, Meal replacement, High Protein Shake, Ready-To-Drink, 3-2-1 plan	Beverages	39.00 mcg	10%	USDA_SR
2991	Cake, sponge, prepared from recipe	Baked Products	39.00 mcg	10%	USDA_SR
2992	Cake, coffeecake, cheese	Baked Products	39.00 mcg	10%	USDA_SR
2993	Infant formula, MEAD JOHNSON, Enfamil Premature 30 Calories, ready to feed, with ARA and DHA	Baby Foods	39.00 mcg	10%	USDA_SR
2994	Egg, whole, cooked, omelet	Dairy and Egg Products	39.00 mcg	10%	USDA_SR
2995	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Breakfast Cereals	39.00 mcg	10%	USDA_SR
2996	Turnip greens, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	39.00 mcg	10%	USDA_SR
2997	Fast Foods, grilled chicken filet sandwich, with lettuce, tomato and spread	Fast Foods	39.00 mcg	10%	USDA_SR
2998	TACO BELL, BURRITO SUPREME with steak	Fast Foods	39.00 mcg	10%	USDA_SR
2999	Turnip greens, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	39.00 mcg	10%	USDA_SR
3000	Oranges, raw, California, valencias	Fruits and Fruit Juices	39.00 mcg	10%	USDA_SR

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Foods high in Folate

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