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 351–400 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
351	Lamb, liver, raw	Lamb, Veal and Game	230.00 mcg	57%	CNF
352	Seeds, cottonseed flour, partially defatted (glandless)	Nut and Seed Products	229.00 mcg	57%	USDA_SR
353	Peppers, sweet, red, freeze-dried	Vegetables and Vegetable Products	229.00 mcg	57%	USDA_SR
354	Pepper, sweet, red, freeze-dried	Vegetables and Vegetable Products	229.00 mcg	57%	CNF
355	Seeds, cottonseed flour, partially defatted	Nuts and Seeds	229.00 mcg	57%	CNF
356	Pepper, sweet, green, freeze-dried	Vegetables and Vegetable Products	229.00 mcg	57%	CNF
357	Seeds, cottonseed flour, low fat (glandless)	Nut and Seed Products	228.00 mcg	57%	USDA_SR
358	Crackers, cheese, reduced fat	Baked Products	228.00 mcg	57%	USDA_SR
359	Cracker, cheese, reduced fat	Baked Products	228.00 mcg	57%	CNF
360	Seeds, cottonseed flour, low fat	Nuts and Seeds	228.00 mcg	57%	CNF
361	Soy flour, full-fat, roasted	Legumes and Legume Products	227.00 mcg	57%	USDA_SR
362	Seeds, sunflower seed kernels, dried	Nut and Seed Products	227.00 mcg	57%	USDA_SR
363	Soy flour, full-fat, roasted	Legumes and Legume Products	227.00 mcg	57%	CNF
364	Seeds, sunflower seed kernels, dried	Nuts and Seeds	227.00 mcg	57%	CNF
365	Seeds, sunflower seed flour, partially defatted	Nut and Seed Products	222.00 mcg	56%	USDA_SR
366	Grains, wheat flour, white, cake flour	Cereals, Grains and Pasta	222.00 mcg	56%	CNF
367	Seeds, sunflower seed flour, partially defatted	Nuts and Seeds	222.00 mcg	56%	CNF
368	Papad	Legumes and Legume Products	219.00 mcg	55%	USDA_SR
369	Indian, papad (papadum)	Legumes and Legume Products	219.00 mcg	55%	CNF
370	Grains, wheat flour, white, bread flour	Cereals, Grains and Pasta	218.00 mcg	55%	CNF
371	Moose, liver, braised (Alaska Native)	American Indian/Alaska Native Foods	217.00 mcg	54%	USDA_SR
372	Mungo beans, mature seeds, raw	Legumes and Legume Products	216.00 mcg	54%	USDA_SR
373	Beans, mungo, raw	Legumes and Legume Products	216.00 mcg	54%	CNF
374	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Snacks	215.00 mcg	54%	USDA_SR
375	Epazote, raw	Vegetables and Vegetable Products	215.00 mcg	54%	USDA_SR
376	Epazote, raw	Vegetables and Vegetable Products	215.00 mcg	54%	CNF
377	Grains, wheat flour, white, all purpose, unbleached	Cereals, Grains and Pasta	214.00 mcg	54%	CNF
378	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Breakfast Cereals	213.00 mcg	53%	USDA_SR
379	Rice and vermicelli mix, rice pilaf flavor, unprepared	Meals, Entrees, and Side Dishes	212.00 mcg	53%	USDA_SR
380	Pork, fresh, variety meats and by-products, liver, raw	Pork Products	212.00 mcg	53%	USDA_SR
381	Grains, rice and vermicelli mix, pilaf flavour, unprepared	Cereals, Grains and Pasta	212.00 mcg	53%	CNF
382	Pork, liver, raw	Pork Products	212.00 mcg	53%	CNF
383	Soybeans, mature seeds, roasted, no salt added	Legumes and Legume Products	211.00 mcg	53%	USDA_SR
384	Soybeans, mature seeds, roasted, salted	Legumes and Legume Products	211.00 mcg	53%	USDA_SR
385	Soybean kernels, roasted, salted	Legumes and Legume Products	211.00 mcg	53%	CNF
386	Soybean kernels, roasted, unsalted	Legumes and Legume Products	211.00 mcg	53%	CNF
387	Egg, yolk, dried	Dairy and Egg Products	209.00 mcg	52%	USDA_SR
388	Cornmeal, degermed, enriched, white	Cereal Grains and Pasta	209.00 mcg	52%	USDA_SR
389	Cornmeal, degermed, enriched, yellow	Cereal Grains and Pasta	209.00 mcg	52%	USDA_SR
390	Grains, wheat flour, white, all purpose, bleached	Cereals, Grains and Pasta	209.00 mcg	52%	CNF
391	Grains, corn flour, masa, yellow, U.S. enriched	Cereals, Grains and Pasta	209.00 mcg	52%	CNF
392	Egg, chicken, yolk, dried	Dairy and Egg Products	209.00 mcg	52%	CNF
393	Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt	Legumes and Legume Products	208.00 mcg	52%	USDA_SR
394	Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt	Legumes and Legume Products	208.00 mcg	52%	USDA_SR
395	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Breakfast Cereals	208.00 mcg	52%	USDA_SR
396	Grains, rice, white with pasta and seasonings, dry	Cereals, Grains and Pasta	208.00 mcg	52%	CNF
397	Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted	Legumes and Legume Products	208.00 mcg	52%	CNF
398	Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled	Legumes and Legume Products	208.00 mcg	52%	CNF
399	Beans, cranberry (roman), mature seeds, cooked, boiled, with salt	Legumes and Legume Products	207.00 mcg	52%	USDA_SR
400	Beans, cranberry (roman), mature seeds, cooked, boiled, without salt	Legumes and Legume Products	207.00 mcg	52%	USDA_SR

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Foods high in Folate

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