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 3201–3250 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
3201	Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powder	Beverages	35.00 mcg	9%	USDA_SR
3202	Cookies, oatmeal, with raisins	Baked Products	35.00 mcg	9%	USDA_SR
3203	Cookies, oatmeal, refrigerated dough	Baked Products	35.00 mcg	9%	USDA_SR
3204	Cookies, brownies, dry mix, regular	Baked Products	35.00 mcg	9%	USDA_SR
3205	Bread, pita, whole-wheat	Baked Products	35.00 mcg	9%	USDA_SR
3206	Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)	Legumes and Legume Products	35.00 mcg	9%	USDA_SR
3207	Crackers, gluten-free, multi-seeded and multigrain	Baked Products	35.00 mcg	9%	USDA_SR
3208	Babyfood, cereal, high protein, prepared with whole milk	Baby Foods	35.00 mcg	9%	USDA_SR
3209	Chicken pot pie, frozen entree, prepared	Meals, Entrees, and Side Dishes	35.00 mcg	9%	USDA_SR
3210	Beverages, tea, instant, decaffeinated, lemon, diet	Beverages	35.00 mcg	9%	USDA_SR
3211	Formulated bar, high fiber, chewy, oats and chocolate	Snacks	35.00 mcg	9%	USDA_SR
3212	Snacks, plantain chips, salted	Snacks	35.00 mcg	9%	USDA_SR
3213	Crackers, matzo, whole-wheat	Baked Products	35.00 mcg	9%	USDA_SR
3214	Cookies, fig bars	Baked Products	35.00 mcg	9%	USDA_SR
3215	Cake, angelfood, commercially prepared	Baked Products	35.00 mcg	9%	USDA_SR
3216	Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed	Baby Foods	35.00 mcg	9%	USDA_SR
3217	Cheese, cream, fat free	Dairy and Egg Products	35.00 mcg	9%	USDA_SR
3218	Egg, whole, cooked, poached	Dairy and Egg Products	35.00 mcg	9%	USDA_SR
3219	Chicken, nuggets, dark and white meat, precooked, frozen, not reheated	Meals, Entrees, and Side Dishes	35.00 mcg	9%	USDA_SR
3220	Fish, salmon, chinook, cooked, dry heat	Finfish and Shellfish Products	35.00 mcg	9%	USDA_SR
3221	Avocados, raw, Florida	Fruits and Fruit Juices	35.00 mcg	9%	USDA_SR
3222	Babyfood, cookies, arrowroot	Baby Foods	35.00 mcg	9%	USDA_SR
3223	Babyfood, cereal, oatmeal, with honey, dry	Baby Foods	35.00 mcg	9%	USDA_SR
3224	Babyfood, peas, dices, toddler	Baby Foods	35.00 mcg	9%	USDA_SR
3225	Winged bean, immature seeds, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	35.00 mcg	9%	USDA_SR
3226	Potatoes, french fried, all types, salt not added in processing, frozen, as purchased	Vegetables and Vegetable Products	35.00 mcg	9%	USDA_SR
3227	Peas, edible-podded, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	35.00 mcg	9%	USDA_SR
3228	Winged beans, immature seeds, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	35.00 mcg	9%	USDA_SR
3229	Peas, edible-podded, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	35.00 mcg	9%	USDA_SR
3230	Water convolvulus, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	35.00 mcg	9%	USDA_SR
3231	OLIVE GARDEN, lasagna classico	Restaurant Foods	35.00 mcg	9%	USDA_SR
3232	Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt	Vegetables and Vegetable Products	35.00 mcg	9%	USDA_SR
3233	Water convolvulus, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	35.00 mcg	9%	USDA_SR
3234	Pumpkin pie mix, canned	Vegetables and Vegetable Products	35.00 mcg	9%	USDA_SR
3235	Potatoes, french fried, all types, salt added in processing, frozen, unprepared	Vegetables and Vegetable Products	35.00 mcg	9%	USDA_SR
3236	Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt	Vegetables and Vegetable Products	35.00 mcg	9%	USDA_SR
3237	Fruit juice smoothie, NAKED JUICE, strawberry banana	Fruits and Fruit Juices	35.00 mcg	9%	USDA_SR
3238	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Baked Products	35.00 mcg	9%	USDA_SR
3239	Lasagna with meat sauce, homemade	Mixed Dishes	35.00 mcg	9%	CNF
3240	Snacks, plantain chips	Snacks	35.00 mcg	9%	CNF
3241	Cake, yellow (plus streusel), pudding-type, dry mix, prepared, with icing	Baked Products	35.00 mcg	9%	CNF
3242	Vegetables, broccoli and cauliflower, frozen, boiled, drained	Vegetables and Vegetable Products	35.00 mcg	9%	CNF
3243	Dumpling, plain	Baked Products	35.00 mcg	9%	CNF
3244	Winged beans (goa bean), green, boiled, drained, with salt	Vegetables and Vegetable Products	35.00 mcg	9%	CNF
3245	Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained, with salt	Vegetables and Vegetable Products	35.00 mcg	9%	CNF
3246	Peas, edible-podded (snow peas), frozen, boiled, drained, with salt	Vegetables and Vegetable Products	35.00 mcg	9%	CNF
3247	Gravy, instant beef, dry	Soups, Sauces and Gravies	35.00 mcg	9%	CNF
3248	Chicken pot pie, frozen, prepared	Mixed Dishes	35.00 mcg	9%	CNF
3249	Cheese, cream, fat free	Dairy and Egg Products	35.00 mcg	9%	CNF
3250	Fast foods, mexican, taco salad with chili con carne	Fast Foods	35.00 mcg	9%	CNF

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Foods high in Folate

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