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 4101–4150 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
4101	Soup, bean with pork, canned, condensed	Soups, Sauces, and Gravies	24.00 mcg	6%	USDA_SR
4102	Babyfood, juice, orange and banana	Baby Foods	24.00 mcg	6%	USDA_SR
4103	Squash, winter, all varieties, raw	Vegetables and Vegetable Products	24.00 mcg	6%	USDA_SR
4104	Peas, green, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	24.00 mcg	6%	USDA_SR
4105	Eppaw, raw	Vegetables and Vegetable Products	24.00 mcg	6%	USDA_SR
4106	Vegetables, mixed, canned, drained solids	Vegetables and Vegetable Products	24.00 mcg	6%	USDA_SR
4107	Cabbage, red, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	24.00 mcg	6%	USDA_SR
4108	Squash, summer, zucchini, includes skin, raw	Vegetables and Vegetable Products	24.00 mcg	6%	USDA_SR
4109	Sauerkraut, canned, solids and liquids	Vegetables and Vegetable Products	24.00 mcg	6%	USDA_SR
4110	Beans, snap, green, canned, regular pack, drained solids	Vegetables and Vegetable Products	24.00 mcg	6%	USDA_SR
4111	Orange juice, canned, unsweetened	Fruits and Fruit Juices	24.00 mcg	6%	USDA_SR
4112	Pretzels, soft	Snacks	24.00 mcg	6%	USDA_SR
4113	Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron	Baby Foods	24.00 mcg	6%	USDA_SR
4114	Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mcg	6%	USDA_SR
4115	Cabbage, red, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mcg	6%	USDA_SR
4116	Squash, winter, butternut, frozen, unprepared	Vegetables and Vegetable Products	24.00 mcg	6%	USDA_SR
4117	Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	24.00 mcg	6%	USDA_SR
4118	Clementines, raw	Fruits and Fruit Juices	24.00 mcg	6%	USDA_SR
4119	Beans, baked, canned, no salt added	Legumes and Legume Products	24.00 mcg	6%	USDA_SR
4120	Snacks, granola bars, soft, uncoated, plain	Snacks	24.00 mcg	6%	USDA_SR
4121	Fruit juice smoothie, BOLTHOUSE FARMS, strawberry banana	Fruits and Fruit Juices	24.00 mcg	6%	USDA_SR
4122	Pomegranate juice, bottled	Fruits and Fruit Juices	24.00 mcg	6%	USDA_SR
4123	Strawberries, raw	Fruits and Fruit Juices	24.00 mcg	6%	USDA_SR
4124	Hearts of palm, raw	Vegetables and Vegetable Products	24.00 mcg	6%	USDA_SR
4125	Beans, pinto, canned, solids and liquid, reduced sodium	Legumes and Legume Products	24.00 mcg	6%	CNF
4126	Beans, pinto, canned, drained solids	Legumes and Legume Products	24.00 mcg	6%	CNF
4127	Cracker, roasted vegetable	Baked Products	24.00 mcg	6%	CNF
4128	Dessert, frozen, ice cream cone, chocolate covered, with nuts, flavours other than chocolate	Sweets	24.00 mcg	6%	CNF
4129	Pancake, plain, homemade with butter and maple syrup	Baked Products	24.00 mcg	6%	CNF
4130	Zucchini, battered and fried	Mixed Dishes	24.00 mcg	6%	CNF
4131	Pomegranate juice, ready-to-drink	Fruits and fruit juices	24.00 mcg	6%	CNF
4132	Bread pudding, with raisins, homemade	Baked Products	24.00 mcg	6%	CNF
4133	Leeks (bulb and lower-leaf portion), boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mcg	6%	CNF
4134	Cabbage, red, boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mcg	6%	CNF
4135	Snacks, pretzels, soft, unsalted	Snacks	24.00 mcg	6%	CNF
4136	Snacks, popcorn, unpopped kernels	Snacks	24.00 mcg	6%	CNF
4137	Fish, tilapia, raw	Finfish and Shellfish Products	24.00 mcg	6%	CNF
4138	Clementine, raw	Fruits and fruit juices	24.00 mcg	6%	CNF
4139	Deli-meat, macaroni and cheese loaf, chicken/pork/beef	Sausages and Luncheon meats	24.00 mcg	6%	CNF
4140	Beans, baked, canned, no salt added	Legumes and Legume Products	24.00 mcg	6%	CNF
4141	Hearts of palm, raw	Vegetables and Vegetable Products	24.00 mcg	6%	CNF
4142	Sauerkraut, canned, low sodium	Vegetables and Vegetable Products	24.00 mcg	6%	CNF
4143	Snacks, pretzels, soft	Snacks	24.00 mcg	6%	CNF
4144	Bread, whole wheat, commercial	Baked Products	24.00 mcg	6%	CNF
4145	Pie, lemon meringue, commercial	Baked Products	24.00 mcg	6%	CNF
4146	Pie, apple, homemade, 2 crust	Baked Products	24.00 mcg	6%	CNF
4147	Cracker, matzo, egg	Baked Products	24.00 mcg	6%	CNF
4148	Soybean, fermented products, tempeh (tempe)	Legumes and Legume Products	24.00 mcg	6%	CNF
4149	Beans, pinto, canned, solids and liquid	Legumes and Legume Products	24.00 mcg	6%	CNF
4150	Crustaceans, shrimp, mixed species, boiled or steamed	Finfish and Shellfish Products	24.00 mcg	6%	CNF

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Foods high in Folate

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