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 4301–4350 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
4301	Potatoes, baked, skin only, with salt	Vegetables and Vegetable Products	22.00 mcg	6%	USDA_SR
4302	Tomato products, canned, sauce, with onions	Vegetables and Vegetable Products	22.00 mcg	6%	USDA_SR
4303	Potatoes, baked, skin, without salt	Vegetables and Vegetable Products	22.00 mcg	6%	USDA_SR
4304	Cardoon, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	22.00 mcg	6%	USDA_SR
4305	CARRABBA'S ITALIAN GRILL, chicken parmesan without cavatappi pasta	Restaurant Foods	22.00 mcg	6%	USDA_SR
4306	Fish, halibut, cooked, with skin (Alaska Native)	American Indian/Alaska Native Foods	22.00 mcg	6%	USDA_SR
4307	Celery, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	22.00 mcg	6%	USDA_SR
4308	Cardoon, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	22.00 mcg	6%	USDA_SR
4309	Taro, raw	Vegetables and Vegetable Products	22.00 mcg	6%	USDA_SR
4310	Sweet potato, frozen, cooked, baked, without salt	Vegetables and Vegetable Products	22.00 mcg	6%	USDA_SR
4311	Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt	Vegetables and Vegetable Products	22.00 mcg	6%	USDA_SR
4312	Potatoes, frozen, french fried, par fried, extruded, unprepared	Vegetables and Vegetable Products	22.00 mcg	6%	USDA_SR
4313	Eggplant, raw	Vegetables and Vegetable Products	22.00 mcg	6%	USDA_SR
4314	Plantains, yellow, raw	Fruits and Fruit Juices	22.00 mcg	6%	USDA_SR
4315	Soybean, curd cheese	Legumes and Legume Products	22.00 mcg	6%	USDA_SR
4316	Restaurant, family style, chili with meat and beans	Restaurant Foods	22.00 mcg	6%	USDA_SR
4317	Snacks, sesame sticks, wheat-based, salted	Snacks	22.00 mcg	6%	USDA_SR
4318	Squash, Indian, raw (Navajo)	American Indian/Alaska Native Foods	22.00 mcg	6%	USDA_SR
4319	Granola bar, chewy, high fibre, oats and chocolate	Baked Products	22.00 mcg	6%	CNF
4320	Babyfood, cereal, wheat, with milk powder and fruit, dry	Babyfoods	22.00 mcg	6%	CNF
4321	Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted	Baked Products	22.00 mcg	6%	CNF
4322	Sauce, peanut (made from peanut butter, water, soy sauce)	Soups, Sauces and Gravies	22.00 mcg	6%	CNF
4323	Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial	Baked Products	22.00 mcg	6%	CNF
4324	Fast foods, entree, chicken, breaded and fried, drumstick, meat and skin with breading	Fast Foods	22.00 mcg	6%	CNF
4325	Cereal, hot, oats, instant: Weight Control, Cinnamon, prepared, Quaker	Breakfast cereals	22.00 mcg	6%	CNF
4326	Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, prepared, Quaker	Breakfast cereals	22.00 mcg	6%	CNF
4327	Snacks, tortilla chips, plain, yellow corn	Snacks	22.00 mcg	6%	CNF
4328	Grains, amaranth, cooked	Cereals, Grains and Pasta	22.00 mcg	6%	CNF
4329	Sweet potato, frozen, baked, with salt	Vegetables and Vegetable Products	22.00 mcg	6%	CNF
4330	Potato, skin, baked, with salt	Vegetables and Vegetable Products	22.00 mcg	6%	CNF
4331	Cardoon, boiled, drained, with salt	Vegetables and Vegetable Products	22.00 mcg	6%	CNF
4332	Fast foods, sandwiches and burgers, hamburger, regular, single patty, with condiments and special sauce	Fast Foods	22.00 mcg	6%	CNF
4333	Fast foods, sandwiches and burgers, hamburger, large, single patty, with condiments	Fast Foods	22.00 mcg	6%	CNF
4334	Soybean, curd cheese	Legumes and Legume Products	22.00 mcg	6%	CNF
4335	Fast foods, entree, oysters, battered or breaded, fried	Fast Foods	22.00 mcg	6%	CNF
4336	Grains, rye flour, light	Cereals, Grains and Pasta	22.00 mcg	6%	CNF
4337	Snacks, sesame sticks, wheat-based, unsalted	Snacks	22.00 mcg	6%	CNF
4338	Snacks, sesame sticks, wheat-based, salted	Snacks	22.00 mcg	6%	CNF
4339	Candies, bars, Chunky	Sweets	22.00 mcg	6%	CNF
4340	Cake, yellow, commercial, with chocolate icing (frosting), in-store bakery	Baked Products	22.00 mcg	6%	CNF
4341	Veal, thymus, raw	Lamb, Veal and Game	22.00 mcg	6%	CNF
4342	Nuts, pecans, dried	Nuts and Seeds	22.00 mcg	6%	CNF
4343	Nuts, brazilnuts, dried, unblanched	Nuts and Seeds	22.00 mcg	6%	CNF
4344	Celery, boiled, drained, with salt	Vegetables and Vegetable Products	22.00 mcg	6%	CNF
4345	Potato, french-fried, frozen, extruded, heated in oven	Vegetables and Vegetable Products	22.00 mcg	6%	CNF
4346	Potato, skin, baked	Vegetables and Vegetable Products	22.00 mcg	6%	CNF
4347	Tomato products, canned, sauce, with onions	Vegetables and Vegetable Products	22.00 mcg	6%	CNF
4348	Taro, raw	Vegetables and Vegetable Products	22.00 mcg	6%	CNF
4349	Sweet potato, frozen, baked	Vegetables and Vegetable Products	22.00 mcg	6%	CNF
4350	Potato, french-fried, frozen, extruded, unprepared	Vegetables and Vegetable Products	22.00 mcg	6%	CNF

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Foods high in Folate

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