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 401–450 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
401	Beans, cranberry (roman), boiled, salted	Legumes and Legume Products	207.00 mcg	52%	CNF
402	Beans, cranberry (roman), boiled	Legumes and Legume Products	207.00 mcg	52%	CNF
403	Cereals, QUAKER, hominy grits, white, regular, dry	Breakfast Cereals	205.00 mcg	51%	USDA_SR
404	Cereals, QUAKER, hominy grits, white, quick, dry	Breakfast Cereals	205.00 mcg	51%	USDA_SR
405	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Breakfast Cereals	205.00 mcg	51%	USDA_SR
406	Soybeans, mature seeds, dry roasted	Legumes and Legume Products	205.00 mcg	51%	USDA_SR
407	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Breakfast Cereals	205.00 mcg	51%	USDA_SR
408	Soybeans, dry, roasted	Legumes and Legume Products	205.00 mcg	51%	CNF
409	Lentils, pink or red, raw	Legumes and Legume Products	204.00 mcg	51%	USDA_SR
410	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Breakfast Cereals	204.00 mcg	51%	USDA_SR
411	Macaroni and cheese dinner with dry sauce mix, boxed, uncooked	Meals, Entrees, and Side Dishes	204.00 mcg	51%	USDA_SR
412	Macaroni or noodles with cheese, microwaveable, unprepared	Meals, Entrees, and Side Dishes	204.00 mcg	51%	USDA_SR
413	Lentils, pink, raw	Legumes and Legume Products	204.00 mcg	51%	CNF
414	Protein supplement, milk based, Muscle Milk, powder	Dairy and Egg Products	200.00 mcg	50%	USDA_SR
415	Beverages, ABBOTT, EAS whey protein powder	Beverages	200.00 mcg	50%	USDA_SR
416	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Snacks	200.00 mcg	50%	USDA_SR
417	Candies, MARS SNACKFOOD US, COCOAVIA Crispy Chocolate Bar	Sweets	200.00 mcg	50%	USDA_SR
418	Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY	Breakfast Cereals	200.00 mcg	50%	USDA_SR
419	Meat extender	Legumes and Legume Products	198.00 mcg	50%	USDA_SR
420	Seaweed, wakame, raw	Vegetables and Vegetable Products	196.00 mcg	49%	USDA_SR
421	Wheat flour, white, all-purpose, self-rising, enriched	Cereal Grains and Pasta	196.00 mcg	49%	USDA_SR
422	Grains, wheat flour, white, self-rising	Cereals, Grains and Pasta	196.00 mcg	49%	CNF
423	Seaweed, wakame, raw	Vegetables and Vegetable Products	196.00 mcg	49%	CNF
424	Parsley, freeze-dried	Vegetables and Vegetable Products	194.00 mcg	48%	USDA_SR
425	Turnip greens, raw	Vegetables and Vegetable Products	194.00 mcg	48%	USDA_SR
426	Spinach, raw	Vegetables and Vegetable Products	194.00 mcg	48%	USDA_SR
427	Parsley, freeze-dried	Vegetables and Vegetable Products	194.00 mcg	48%	CNF
428	Turnip greens, raw	Vegetables and Vegetable Products	194.00 mcg	48%	CNF
429	Spinach, raw	Vegetables and Vegetable Products	194.00 mcg	48%	CNF
430	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Breakfast Cereals	193.00 mcg	48%	USDA_SR
431	Egg, whole, dried, stabilized, glucose reduced	Dairy and Egg Products	193.00 mcg	48%	USDA_SR
432	Cereal, ready to eat, Crispy Rice, Compliments	Breakfast cereals	193.00 mcg	48%	CNF
433	Egg, chicken, dried, whole, stabilized	Dairy and Egg Products	193.00 mcg	48%	CNF
434	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Breakfast Cereals	192.00 mcg	48%	USDA_SR
435	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Breakfast Cereals	192.00 mcg	48%	USDA_SR
436	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Breakfast Cereals	192.00 mcg	48%	USDA_SR
437	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Breakfast Cereals	191.00 mcg	48%	USDA_SR
438	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Breakfast Cereals	191.00 mcg	48%	USDA_SR
439	Asparagus, frozen, unprepared	Vegetables and Vegetable Products	191.00 mcg	48%	USDA_SR
440	Asparagus, frozen, unprepared	Vegetables and Vegetable Products	191.00 mcg	48%	CNF
441	Babyfood, cereal, high protein, with apple and orange, dry	Baby Foods	190.00 mcg	48%	USDA_SR
442	Rice and vermicelli mix, beef flavor, unprepared	Meals, Entrees, and Side Dishes	189.00 mcg	47%	USDA_SR
443	Grains, rice and vermicelli mix, beef flavour, unprepared	Cereals, Grains and Pasta	189.00 mcg	47%	CNF
444	Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	Vegetables and Vegetable Products	188.00 mcg	47%	USDA_SR
445	Seaweed, Canadian cultivated EMI-TSUNOMATA, dried	Vegetables and Vegetable Products	188.00 mcg	47%	CNF
446	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Breakfast Cereals	187.00 mcg	47%	USDA_SR
447	Cowpeas (blackeyes), immature seeds, frozen, unprepared	Vegetables and Vegetable Products	187.00 mcg	47%	USDA_SR
448	Cowpeas (black-eyed peas), immature seeds, frozen, unprepared	Vegetables and Vegetable Products	187.00 mcg	47%	CNF
449	Wheat flour, white, cake, enriched	Cereal Grains and Pasta	186.00 mcg	46%	USDA_SR
450	Garlic bread, frozen	Baked Products	186.00 mcg	46%	USDA_SR

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Foods high in Folate

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