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 3851–3900 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
3851	Cookie, oatmeal, refrigerated dough, prepared	Baked Products	27.00 mcg	7%	CNF
3852	Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and special sauce	Fast Foods	27.00 mcg	7%	CNF
3853	Fast Foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments, vegetables and mayonnaise	Fast Foods	27.00 mcg	7%	CNF
3854	Potato, red, flesh and skin, baked	Vegetables and Vegetable Products	27.00 mcg	7%	CNF
3855	Hot chocolate, low calorie, with aspartame, mix, powder, with added calcium and phosphorus, without added sodium or vitamin A	Beverages	27.00 mcg	7%	CNF
3856	Pepper, jalapeno, raw	Vegetables and Vegetable Products	27.00 mcg	7%	CNF
3857	Grains, bulgur, dry	Cereals, Grains and Pasta	27.00 mcg	7%	CNF
3858	Candies, bars, Twix, caramel cookie	Sweets	27.00 mcg	7%	CNF
3859	Candies, bars, Snickers	Sweets	27.00 mcg	7%	CNF
3860	Snacks, potato chips, dried potatoes, light	Snacks	27.00 mcg	7%	CNF
3861	Pie, chicken, commercial	Baked Products	27.00 mcg	7%	CNF
3862	Pie, cherry, commercial, 2 crust	Baked Products	27.00 mcg	7%	CNF
3863	Pie, blueberry, commercial, 2 crust	Baked Products	27.00 mcg	7%	CNF
3864	Pie, cherry, homemade, 2 crust	Baked Products	27.00 mcg	7%	CNF
3865	Pie, banana cream, homemade	Baked Products	27.00 mcg	7%	CNF
3866	Pie, apple, commercial, 2 crust	Baked Products	27.00 mcg	7%	CNF
3867	Cookie, chocolate chip, soft type, commercial	Baked Products	27.00 mcg	7%	CNF
3868	Cake, yellow, commercial, with vanilla (white) icing (frosting)	Baked Products	27.00 mcg	7%	CNF
3869	Cake, chocolate, homemade, without icing (frosting)	Baked Products	27.00 mcg	7%	CNF
3870	Veal, leg (round), lean and fat, pan-fried, breaded	Lamb, Veal and Game	27.00 mcg	7%	CNF
3871	Nuts, almonds, oil roasted, unblanched, salted	Nuts and Seeds	27.00 mcg	7%	CNF
3872	Nuts, almonds, oil roasted, unblanched	Nuts and Seeds	27.00 mcg	7%	CNF
3873	Beets, pickled, canned, solids and liquid	Vegetables and Vegetable Products	27.00 mcg	7%	CNF
3874	Carrot, baby, raw	Vegetables and Vegetable Products	27.00 mcg	7%	CNF
3875	Fennel, bulb, raw	Vegetables and Vegetable Products	27.00 mcg	7%	CNF
3876	Peas and onions, canned, solids and liquid	Vegetables and Vegetable Products	27.00 mcg	7%	CNF
3877	Dandelion greens, raw	Vegetables and Vegetable Products	27.00 mcg	7%	CNF
3878	Coleslaw (cabbage salad), with dressing, homemade	Vegetables and Vegetable Products	27.00 mcg	7%	CNF
3879	Cassava (manioc), raw	Vegetables and Vegetable Products	27.00 mcg	7%	CNF
3880	Blackberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	27.00 mcg	7%	CNF
3881	Chicken, capons, meat, skin, giblets and neck, raw	Poultry Products	27.00 mcg	7%	CNF
3882	Chicken, broiler, meat, skin, giblets and neck, stewed	Poultry Products	27.00 mcg	7%	CNF
3883	Chinese dish, chow mein, chicken	Mixed Dishes	27.00 mcg	7%	CNF
3884	Cheese souffle	Mixed Dishes	27.00 mcg	7%	CNF
3885	Peppers, poblano, seeded, raw	Vegetables and Vegetable Products	26.05 mcg	7%	USDA_FF
3886	Cheese, mozzarella, low moisture, part-skim	Dairy and Egg Products	26.00 mcg	6%	USDA_FF
3887	Kiwifruit, green, raw	Fruits and Fruit Juices	26.00 mcg	6%	USDA_FF
3888	Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium	Legumes and Legume Products	26.00 mcg	6%	USDA_SR
3889	Fish, salmon, Atlantic, farmed, raw	Finfish and Shellfish Products	26.00 mcg	6%	USDA_SR
3890	Fish, roughy, orange, raw	Finfish and Shellfish Products	26.00 mcg	6%	USDA_SR
3891	Pie, chocolate mousse, prepared from mix, no-bake type	Baked Products	26.00 mcg	6%	USDA_SR
3892	Cake, snack cakes, creme-filled, chocolate with frosting	Baked Products	26.00 mcg	6%	USDA_SR
3893	Refried beans, canned, traditional, reduced sodium	Legumes and Legume Products	26.00 mcg	6%	USDA_SR
3894	Sausage, meatless	Legumes and Legume Products	26.00 mcg	6%	USDA_SR
3895	RICE-A-RONI, chicken flavor, unprepared	Meals, Entrees, and Side Dishes	26.00 mcg	6%	USDA_SR
3896	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Breakfast Cereals	26.00 mcg	6%	USDA_SR
3897	Pie, vanilla cream, prepared from recipe	Baked Products	26.00 mcg	6%	USDA_SR
3898	Pie, pumpkin, commercially prepared	Baked Products	26.00 mcg	6%	USDA_SR
3899	Pie, pecan, prepared from recipe	Baked Products	26.00 mcg	6%	USDA_SR
3900	Cake, pineapple upside-down, prepared from recipe	Baked Products	26.00 mcg	6%	USDA_SR

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Foods high in Folate

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