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 3301–3350 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
3301	Kiwi fruit, gold, raw	Fruits and fruit juices	34.00 mcg	8%	CNF
3302	Egg, chicken, Western omelet, with peppers, onion and ham	Dairy and Egg Products	34.00 mcg	8%	CNF
3303	Beans, pinto, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	34.00 mcg	8%	CNF
3304	Ptarmigan, native, meat, raw	Poultry Products	34.00 mcg	8%	CNF
3305	Fast foods, pizza, cheese, meat and vegetable, regular crust, frozen, cooked	Fast Foods	34.00 mcg	8%	CNF
3306	Cereal, ready to eat, Shredded Wheat: honey nut, Post	Breakfast cereals	34.00 mcg	8%	CNF
3307	Fast foods, sandwiches and burgers, hamburger, large, double patty, with condiments and vegetables	Fast Foods	34.00 mcg	8%	CNF
3308	Fast foods, breakfast, biscuit with ham	Fast Foods	34.00 mcg	8%	CNF
3309	Fast foods, breakfast, biscuit with egg and ham	Fast Foods	34.00 mcg	8%	CNF
3310	Pie crust, cookie-type, graham cracker, homemade, chilled	Baked Products	34.00 mcg	8%	CNF
3311	Cookie, oatmeal (with or without raisins), commercial, soft-type	Baked Products	34.00 mcg	8%	CNF
3312	Cake, yellow, homemade, without icing (frosting)	Baked Products	34.00 mcg	8%	CNF
3313	Lamb, Canadian, composite cuts, lean, cooked	Lamb, Veal and Game	34.00 mcg	8%	CNF
3314	Lamb, Canadian, composite cuts, lean, raw	Lamb, Veal and Game	34.00 mcg	8%	CNF
3315	Fish, salmon, atlantic, farmed, baked or broiled	Finfish and Shellfish Products	34.00 mcg	8%	CNF
3316	Fish, croaker, atlantic, breaded and fried	Finfish and Shellfish Products	34.00 mcg	8%	CNF
3317	Nuts, pine nuts, pignolia, dried	Nuts and Seeds	34.00 mcg	8%	CNF
3318	Shallot, raw	Vegetables and Vegetable Products	34.00 mcg	8%	CNF
3319	Corn with red or green peppers, canned, solids and liquid	Vegetables and Vegetable Products	34.00 mcg	8%	CNF
3320	Beans, pinto, frozen, boiled, drained	Vegetables and Vegetable Products	34.00 mcg	8%	CNF
3321	Beans, lima, raw	Vegetables and Vegetable Products	34.00 mcg	8%	CNF
3322	Orange, california, navel, raw	Fruits and fruit juices	34.00 mcg	8%	CNF
3323	Boysenberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	34.00 mcg	8%	CNF
3324	Blackberry, frozen, unsweetened	Fruits and fruit juices	34.00 mcg	8%	CNF
3325	Cookies, chocolate chip, prepared from recipe, made with margarine	Baked Products	33.00 mcg	8%	USDA_SR
3326	Bread, banana, prepared from recipe, made with margarine	Baked Products	33.00 mcg	8%	USDA_SR
3327	Beverages, CYTOSPORT, Muscle Milk, ready-to-drink	Beverages	33.00 mcg	8%	USDA_SR
3328	Broadbeans (fava beans), mature seeds, canned	Legumes and Legume Products	33.00 mcg	8%	USDA_SR
3329	Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder	Beverages	33.00 mcg	8%	USDA_SR
3330	Beverages, Protein powder whey based	Beverages	33.00 mcg	8%	USDA_SR
3331	Snacks, granola bites, mixed flavors	Snacks	33.00 mcg	8%	USDA_SR
3332	Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins	Breakfast Cereals	33.00 mcg	8%	USDA_SR
3333	Soup, black bean, canned, prepared with equal volume water	Soups, Sauces, and Gravies	33.00 mcg	8%	USDA_SR
3334	Danish pastry, cinnamon, unenriched	Baked Products	33.00 mcg	8%	USDA_SR
3335	Cookies, chocolate chip, prepared from recipe, made with butter	Baked Products	33.00 mcg	8%	USDA_SR
3336	Cookies, oatmeal, prepared from recipe, without raisins	Baked Products	33.00 mcg	8%	USDA_SR
3337	Cake, gingerbread, prepared from recipe	Baked Products	33.00 mcg	8%	USDA_SR
3338	Babyfood, vegetables, green beans, junior	Baby Foods	33.00 mcg	8%	USDA_SR
3339	Crustaceans, shrimp, mixed species, cooked, breaded and fried	Finfish and Shellfish Products	33.00 mcg	8%	USDA_SR
3340	Crackers, toast thins, low sodium	Baked Products	33.00 mcg	8%	USDA_SR
3341	Chicken, broilers or fryers, skin only, cooked, fried, flour	Poultry Products	33.00 mcg	8%	USDA_SR
3342	Whey, acid, dried	Dairy and Egg Products	33.00 mcg	8%	USDA_SR
3343	Succotash, (corn and limas), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	33.00 mcg	8%	USDA_SR
3344	Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated	Vegetables and Vegetable Products	33.00 mcg	8%	USDA_SR
3345	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Vegetables and Vegetable Products	33.00 mcg	8%	USDA_SR
3346	BURGER KING, Original Chicken Sandwich	Fast Foods	33.00 mcg	8%	USDA_SR
3347	Nuts, ginkgo nuts, canned	Nut and Seed Products	33.00 mcg	8%	USDA_SR
3348	Turnip greens and turnips, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	33.00 mcg	8%	USDA_SR
3349	Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	33.00 mcg	8%	USDA_SR
3350	Turnip greens and turnips, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	33.00 mcg	8%	USDA_SR

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Foods high in Folate

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