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 4051–4100 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
4051	Pie, lemon meringue, homemade	Baked Products	25.00 mcg	6%	CNF
4052	Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid	Legumes and Legume Products	25.00 mcg	6%	CNF
4053	Fish, salmon, atlantic, wild, raw	Finfish and Shellfish Products	25.00 mcg	6%	CNF
4054	Fish, cod (scrod), atlantic, dried and salted	Finfish and Shellfish Products	25.00 mcg	6%	CNF
4055	Nuts, cashew nuts, oil roasted, salted	Nuts and Seeds	25.00 mcg	6%	CNF
4056	Nuts, cashew nuts, oil roasted	Nuts and Seeds	25.00 mcg	6%	CNF
4057	Radish, raw	Vegetables and Vegetable Products	25.00 mcg	6%	CNF
4058	Potato flour	Vegetables and Vegetable Products	25.00 mcg	6%	CNF
4059	Pumpkin leaves, boiled, drained	Vegetables and Vegetable Products	25.00 mcg	6%	CNF
4060	Kiwi fruit, raw	Fruits and fruit juices	25.00 mcg	6%	CNF
4061	Blackberry, raw	Fruits and fruit juices	25.00 mcg	6%	CNF
4062	Duck, wild, native, breast, meat only, raw	Poultry Products	25.00 mcg	6%	CNF
4063	Duck, domesticated, meat only, raw	Poultry Products	25.00 mcg	6%	CNF
4064	Chicken, stewing, meat, skin, giblets and neck, stewed	Poultry Products	25.00 mcg	6%	CNF
4065	Babyfood, cereal, rice, with milk powder and fruit, dry	Babyfoods	25.00 mcg	6%	CNF
4066	Spices, cloves, ground	Spices and Herbs	25.00 mcg	6%	CNF
4067	Beans, pinto, mature seeds, canned, solids and liquids, low sodium	Legumes and Legume Products	24.00 mcg	6%	USDA_SR
4068	Beans, pinto, mature seeds, canned, solids and liquids	Legumes and Legume Products	24.00 mcg	6%	USDA_SR
4069	Fish, tilapia, raw	Finfish and Shellfish Products	24.00 mcg	6%	USDA_SR
4070	Mollusks, oyster, eastern, farmed, cooked, dry heat	Finfish and Shellfish Products	24.00 mcg	6%	USDA_SR
4071	Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone	Finfish and Shellfish Products	24.00 mcg	6%	USDA_SR
4072	Pie, apple, prepared from recipe	Baked Products	24.00 mcg	6%	USDA_SR
4073	Pretzels, soft, unsalted	Snacks	24.00 mcg	6%	USDA_SR
4074	Jackfruit, raw	Fruits and Fruit Juices	24.00 mcg	6%	USDA_SR
4075	Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, raw	Lamb, Veal, and Game Products	24.00 mcg	6%	USDA_SR
4076	Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, raw	Lamb, Veal, and Game Products	24.00 mcg	6%	USDA_SR
4077	Beans, pinto, canned, drained solids	Legumes and Legume Products	24.00 mcg	6%	USDA_SR
4078	Tempeh	Legumes and Legume Products	24.00 mcg	6%	USDA_SR
4079	Mollusks, octopus, common, cooked, moist heat	Finfish and Shellfish Products	24.00 mcg	6%	USDA_SR
4080	Fish, fish sticks, frozen, prepared	Finfish and Shellfish Products	24.00 mcg	6%	USDA_SR
4081	Cookies, chocolate, made with rice cereal	Baked Products	24.00 mcg	6%	USDA_SR
4082	Cereals, farina, unenriched, dry	Breakfast Cereals	24.00 mcg	6%	USDA_SR
4083	Turkey, stuffing, mashed potatoes w/gravy, assorted vegetables, frozen, microwaved	Meals, Entrees, and Side Dishes	24.00 mcg	6%	USDA_SR
4084	Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS Cereal	Breakfast Cereals	24.00 mcg	6%	USDA_SR
4085	Macaroni and cheese loaf, chicken, pork and beef	Sausages and Luncheon Meats	24.00 mcg	6%	USDA_SR
4086	Bread, pita, white, unenriched	Baked Products	24.00 mcg	6%	USDA_SR
4087	Pie, lemon meringue, commercially prepared	Baked Products	24.00 mcg	6%	USDA_SR
4088	Crackers, matzo, egg	Baked Products	24.00 mcg	6%	USDA_SR
4089	Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled	Lamb, Veal, and Game Products	24.00 mcg	6%	USDA_SR
4090	Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, raw	Lamb, Veal, and Game Products	24.00 mcg	6%	USDA_SR
4091	Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted	Lamb, Veal, and Game Products	24.00 mcg	6%	USDA_SR
4092	Babyfood, vegetables, green beans, strained	Baby Foods	24.00 mcg	6%	USDA_SR
4093	Ice cream cone, chocolate covered, with nuts, flavors other than chocolate	Dairy and Egg Products	24.00 mcg	6%	USDA_SR
4094	Lasagna with meat sauce, frozen, prepared	Meals, Entrees, and Side Dishes	24.00 mcg	6%	USDA_SR
4095	Chili with beans, microwavable bowls	Meals, Entrees, and Side Dishes	24.00 mcg	6%	USDA_SR
4096	Mollusks, cuttlefish, mixed species, cooked, moist heat	Finfish and Shellfish Products	24.00 mcg	6%	USDA_SR
4097	Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)	Finfish and Shellfish Products	24.00 mcg	6%	USDA_SR
4098	Crackers, water biscuits	Baked Products	24.00 mcg	6%	USDA_SR
4099	Spices, pumpkin pie spice	Spices and Herbs	24.00 mcg	6%	USDA_SR
4100	Soup, bean with frankfurters, canned, condensed	Soups, Sauces, and Gravies	24.00 mcg	6%	USDA_SR

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Foods high in Folate

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