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 3101–3150 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
3101	Snacks, sweet potato chips, unsalted	Snacks	37.00 mcg	9%	USDA_SR
3102	Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch	Breakfast Cereals	37.00 mcg	9%	USDA_SR
3103	Pickle and pimiento loaf, pork	Sausages and Luncheon Meats	37.00 mcg	9%	USDA_SR
3104	Mollusks, scallop, mixed species, cooked, breaded and fried	Finfish and Shellfish Products	37.00 mcg	9%	USDA_SR
3105	Crustaceans, crayfish, mixed species, wild, raw	Finfish and Shellfish Products	37.00 mcg	9%	USDA_SR
3106	Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey	Breakfast Cereals	37.00 mcg	9%	USDA_SR
3107	Chicken, stewing, meat and skin, and giblets and neck, raw	Poultry Products	37.00 mcg	9%	USDA_SR
3108	Milk, dry, whole, without added vitamin D	Dairy and Egg Products	37.00 mcg	9%	USDA_SR
3109	English muffins, plain, unenriched, without calcium propionate (includes sourdough)	Baked Products	37.00 mcg	9%	USDA_SR
3110	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Baked Products	37.00 mcg	9%	USDA_SR
3111	McDONALD'S, Sausage McGRIDDLES	Fast Foods	37.00 mcg	9%	USDA_SR
3112	Milk, dry, whole, with added vitamin D	Dairy and Egg Products	37.00 mcg	9%	USDA_SR
3113	TACO BELL, Soft Taco with steak	Fast Foods	37.00 mcg	9%	USDA_SR
3114	Pizza, cheese topping, rising crust, frozen, cooked	Fast Foods	37.00 mcg	9%	USDA_SR
3115	Chicory, witloof, raw	Vegetables and Vegetable Products	37.00 mcg	9%	USDA_SR
3116	Pineapple juice, frozen concentrate, unsweetened, undiluted	Fruits and Fruit Juices	37.00 mcg	9%	USDA_SR
3117	Papayas, raw	Fruits and Fruit Juices	37.00 mcg	9%	USDA_SR
3118	Cress, garden, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	37.00 mcg	9%	USDA_SR
3119	Beans, snap, yellow, raw	Vegetables and Vegetable Products	37.00 mcg	9%	USDA_SR
3120	Cress, garden, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	37.00 mcg	9%	USDA_SR
3121	Babyfood, vegetables, jarred, peas, all stages	Babyfoods	37.00 mcg	9%	CNF
3122	Egg, chicken, omelet, with cheese	Dairy and Egg Products	37.00 mcg	9%	CNF
3123	Cress, garden, boiled, drained, with salt	Vegetables and Vegetable Products	37.00 mcg	9%	CNF
3124	Snacks, sweet potato chips, unsalted	Snacks	37.00 mcg	9%	CNF
3125	Fast foods, pizza, cheese, rising crust, frozen, cooked	Fast Foods	37.00 mcg	9%	CNF
3126	Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and vegetables	Fast Foods	37.00 mcg	9%	CNF
3127	Fast foods, entree, scallops, breaded and fried	Fast Foods	37.00 mcg	9%	CNF
3128	Fast foods, entree, salad, vegetable, no dressing, with shrimp	Fast Foods	37.00 mcg	9%	CNF
3129	Fast foods, entree, salad, vegetable, no dressing	Fast Foods	37.00 mcg	9%	CNF
3130	Fast foods, entree, clams, breaded and fried	Fast Foods	37.00 mcg	9%	CNF
3131	Fast foods, breakfast, croissant with egg and cheese	Fast Foods	37.00 mcg	9%	CNF
3132	Mollusks, scallop, mixed species, breaded and fried	Finfish and Shellfish Products	37.00 mcg	9%	CNF
3133	Crustaceans, crayfish, mixed species, wild, raw	Finfish and Shellfish Products	37.00 mcg	9%	CNF
3134	Malted milk, chocolate flavour, powder	Beverages	37.00 mcg	9%	CNF
3135	Cress, garden, boiled, drained	Vegetables and Vegetable Products	37.00 mcg	9%	CNF
3136	Belgium endive (chicory, witloof), raw	Vegetables and Vegetable Products	37.00 mcg	9%	CNF
3137	Pineapple juice, frozen concentrate, unsweetened, undiluted	Fruits and fruit juices	37.00 mcg	9%	CNF
3138	Papaya, raw	Fruits and fruit juices	37.00 mcg	9%	CNF
3139	Cereal, ready to eat, Cap'n Crunch, Quaker	Breakfast cereals	37.00 mcg	9%	CNF
3140	Chicken, stewing, meat, skin, giblets and neck, raw	Poultry Products	37.00 mcg	9%	CNF
3141	Milk, dry whole	Dairy and Egg Products	37.00 mcg	9%	CNF
3142	Squash, summer, yellow, includes skin, raw	Vegetables and Vegetable Products	36.00 mcg	9%	USDA_FF
3143	Hummus, commercial	Legumes and Legume Products	36.00 mcg	9%	USDA_FF
3144	Beans, baked, canned, with pork	Legumes and Legume Products	36.00 mcg	9%	USDA_SR
3145	Pancakes, plain, dry mix, incomplete, prepared	Baked Products	36.00 mcg	9%	USDA_SR
3146	Cake, pound, commercially prepared, other than all butter, enriched	Baked Products	36.00 mcg	9%	USDA_SR
3147	Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca	Baked Products	36.00 mcg	9%	USDA_SR
3148	Cookies, marshmallow, with rice cereal and chocolate chips	Baked Products	36.00 mcg	9%	USDA_SR
3149	Beans, kidney, all types, mature seeds, canned	Legumes and Legume Products	36.00 mcg	9%	USDA_SR
3150	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Breakfast Cereals	36.00 mcg	9%	USDA_SR

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Foods high in Folate

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