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 3901–3950 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
3901	Okara	Legumes and Legume Products	26.00 mcg	6%	USDA_SR
3902	Chicken, capons, meat and skin and giblets and neck, cooked, roasted	Poultry Products	26.00 mcg	6%	USDA_SR
3903	Chicken, roasting, meat and skin and giblets and neck, raw	Poultry Products	26.00 mcg	6%	USDA_SR
3904	Pasta with tomato sauce, no meat, canned	Meals, Entrees, and Side Dishes	26.00 mcg	6%	USDA_SR
3905	Beverages, citrus fruit juice drink, frozen concentrate	Beverages	26.00 mcg	6%	USDA_SR
3906	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 20 calories, ready-to-feed	Baby Foods	26.00 mcg	6%	USDA_SR
3907	Babyfood, juice, orange	Baby Foods	26.00 mcg	6%	USDA_SR
3908	Sauce, pesto, MEZZETTA, NAPA VALLEY BISTRO, basil pesto, ready-to-serve	Soups, Sauces, and Gravies	26.00 mcg	6%	USDA_SR
3909	Fast foods, cheeseburger; single, regular patty, with condiments	Fast Foods	26.00 mcg	6%	USDA_SR
3910	Peas and carrots, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mcg	6%	USDA_SR
3911	Nuts, coconut meat, raw	Nut and Seed Products	26.00 mcg	6%	USDA_SR
3912	Potatoes, Russet, flesh and skin, baked	Vegetables and Vegetable Products	26.00 mcg	6%	USDA_SR
3913	Peas and carrots, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	26.00 mcg	6%	USDA_SR
3914	Melon balls, frozen	Fruits and Fruit Juices	26.00 mcg	6%	USDA_SR
3915	Restaurant, Italian, lasagna with meat	Restaurant Foods	26.00 mcg	6%	USDA_SR
3916	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 24 calories ready-to-feed Low iron	Baby Foods	26.00 mcg	6%	USDA_SR
3917	Wheat flour, white, all-purpose, unenriched	Cereal Grains and Pasta	26.00 mcg	6%	USDA_SR
3918	Toppings, nuts in syrup	Sweets	26.00 mcg	6%	USDA_SR
3919	Peppers, sweet, yellow, raw	Vegetables and Vegetable Products	26.00 mcg	6%	USDA_SR
3920	Lima beans, immature seeds, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mcg	6%	USDA_SR
3921	Salsify, (vegetable oyster), raw	Vegetables and Vegetable Products	26.00 mcg	6%	USDA_SR
3922	Cowpeas, young pods with seeds, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	26.00 mcg	6%	USDA_SR
3923	Beans, snap, green, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	26.00 mcg	6%	USDA_SR
3924	Lima beans, immature seeds, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	26.00 mcg	6%	USDA_SR
3925	Loganberries, frozen	Fruits and Fruit Juices	26.00 mcg	6%	USDA_SR
3926	Beans, chili, barbecue, ranch style, cooked	Legumes and Legume Products	26.00 mcg	6%	USDA_SR
3927	Restaurant, family style, fried mozzarella sticks	Restaurant Foods	26.00 mcg	6%	USDA_SR
3928	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 20 calories ready-to-feed Low iron	Baby Foods	26.00 mcg	6%	USDA_SR
3929	Wild rice, cooked	Cereal Grains and Pasta	26.00 mcg	6%	USDA_SR
3930	Snacks, tortilla chips, nacho-flavor, reduced fat	Snacks	26.00 mcg	6%	USDA_SR
3931	Candies, MARS SNACKFOOD US, TWIX Caramel Cookie Bars	Sweets	26.00 mcg	6%	USDA_SR
3932	Cowpeas, young pods with seeds, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mcg	6%	USDA_SR
3933	DENNY'S, mozzarella cheese sticks	Restaurant Foods	26.00 mcg	6%	USDA_SR
3934	Raspberries, frozen, red, sweetened	Fruits and Fruit Juices	26.00 mcg	6%	USDA_SR
3935	Snacks, granola bars, soft, coated, milk chocolate coating, chocolate chip	Snacks	26.00 mcg	6%	USDA_SR
3936	Bread, sprouted wheat, commercial	Baked Products	26.00 mcg	6%	CNF
3937	Refried beans, canned, reduced sodium	Legumes and Legume Products	26.00 mcg	6%	CNF
3938	Beans, kidney, red, canned, solids and liquid, reduced sodium	Legumes and Legume Products	26.00 mcg	6%	CNF
3939	Grains, rice and vermicelli mix, chicken flavour, unprepared	Mixed Dishes	26.00 mcg	6%	CNF
3940	Mozzarella sticks, fried	Mixed Dishes	26.00 mcg	6%	CNF
3941	Soup, split pea with ham, homemade	Soups, Sauces and Gravies	26.00 mcg	6%	CNF
3942	Soup, lentil, homemade	Soups, Sauces and Gravies	26.00 mcg	6%	CNF
3943	Cake, chocolate, homemade, with chocolate icing (frosting)	Baked Products	26.00 mcg	6%	CNF
3944	Cake, white, pudding-type, dry mix, prepared, with chocolate icing	Baked Products	26.00 mcg	6%	CNF
3945	Peas and carrots, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mcg	6%	CNF
3946	Beans, lima, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mcg	6%	CNF
3947	Cowpeas, young pods with seeds, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mcg	6%	CNF
3948	Potato, Russet, flesh and skin, baked	Vegetables and Vegetable Products	26.00 mcg	6%	CNF
3949	Beans, chili, barbecue, ranch style, cooked	Legumes and Legume Products	26.00 mcg	6%	CNF
3950	Candies, chocolate covered, dietetic or low calorie	Sweets	26.00 mcg	6%	CNF

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Foods high in Folate

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