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 4201–4250 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
4201	Snacks, popcorn, air-popped (Unsalted)	Snacks	23.00 mcg	6%	USDA_SR
4202	Squash, summer, crookneck and straightneck, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
4203	Peppers, hot chili, red, raw	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
4204	Yam, raw	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
4205	Potato puffs, frozen, oven-heated	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
4206	Onions, sweet, raw	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
4207	Corn, sweet, yellow, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
4208	Chicory roots, raw	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
4209	Burdock root, raw	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
4210	Beans, snap, green, frozen, cooked, boiled, drained without salt	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
4211	Restaurant, family style, hash browns	Restaurant Foods	23.00 mcg	6%	USDA_SR
4212	Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	23.00 mcg	6%	USDA_SR
4213	Peppers, serrano, raw	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
4214	Tomatoes, sun-dried, packed in oil, drained	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
4215	Beans, snap, yellow, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
4216	Beans, snap, yellow, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
4217	Beans, snap, green, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
4218	Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
4219	DENNY'S, hash browns	Restaurant Foods	23.00 mcg	6%	USDA_SR
4220	Rye flour, light	Cereal Grains and Pasta	23.00 mcg	6%	USDA_SR
4221	Drumstick leaves, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
4222	Corn, sweet, yellow, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
4223	Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
4224	Drumstick leaves, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
4225	Feijoa, raw	Fruits and Fruit Juices	23.00 mcg	6%	USDA_SR
4226	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
4227	Snacks, potato chips, made from dried potatoes, sour-cream and onion-flavor	Snacks	23.00 mcg	6%	USDA_SR
4228	Snacks, granola bars, hard, plain	Snacks	23.00 mcg	6%	USDA_SR
4229	Bread, whole grain (whole-wheat), commercial, toasted	Baked Products	23.00 mcg	6%	CNF
4230	Bread, whole grain (whole-wheat), +seeds and bran, commercial	Baked Products	23.00 mcg	6%	CNF
4231	Seaweed, Canadian cultivated EMI-TSUNOMATA, rehydrated	Vegetables and Vegetable Products	23.00 mcg	6%	CNF
4232	Beans, kidney, red, canned, drained and rinsed	Legumes and Legume Products	23.00 mcg	6%	CNF
4233	Sandwich, hot chicken	Mixed Dishes	23.00 mcg	6%	CNF
4234	Granola bar, chewy, fruit and/or nut	Baked Products	23.00 mcg	6%	CNF
4235	Drumstick (horseradish-tree), leaves, boiled, drained, with salt	Vegetables and Vegetable Products	23.00 mcg	6%	CNF
4236	Onion, sweet, raw	Vegetables and Vegetable Products	23.00 mcg	6%	CNF
4237	Capers, canned	Spices and Herbs	23.00 mcg	6%	CNF
4238	Pepper, serrano, raw	Vegetables and Vegetable Products	23.00 mcg	6%	CNF
4239	Sauce, hoisin, ready-to-serve	Soups, Sauces and Gravies	23.00 mcg	6%	CNF
4240	Grains, barley, pearled, dry	Cereals, Grains and Pasta	23.00 mcg	6%	CNF
4241	Snacks, popcorn, air-popped, white popcorn	Snacks	23.00 mcg	6%	CNF
4242	Snacks, potato chips, dried potatoes, sour cream and onion	Snacks	23.00 mcg	6%	CNF
4243	Bread, whole wheat, commercial, toasted	Baked Products	23.00 mcg	6%	CNF
4244	Pie, mincemeat, homemade, 2 crust	Baked Products	23.00 mcg	6%	CNF
4245	Pie, blueberry, homemade, 2 crust	Baked Products	23.00 mcg	6%	CNF
4246	Cookie, marshmallow (includes pies), chocolate-coated	Baked Products	23.00 mcg	6%	CNF
4247	Lamb, cubed for stew or kabob, lean, broiled	Lamb, Veal and Game	23.00 mcg	6%	CNF
4248	Lamb, cubed for stew or kabob, lean, raw	Lamb, Veal and Game	23.00 mcg	6%	CNF
4249	Chili with beans, canned	Legumes and Legume Products	23.00 mcg	6%	CNF
4250	Beans, hyacinth, raw	Legumes and Legume Products	23.00 mcg	6%	CNF

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Foods high in Folate

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