Foods high in Folate (Canadian (CNF))

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 4,811 foods

#	Food	Category	Per 100 g	% DV
401	Nuts, European chestnuts (sweet), dried, unpeeled	Nuts and Seeds	109.00 mcg	27%
402	Beets, raw	Vegetables and Vegetable Products	109.00 mcg	27%
403	Doughnut (donut), yeast-leavened (honey bun), glazed	Baked Products	108.00 mcg	27%
404	Chives, freeze-dried	Vegetables and Vegetable Products	108.00 mcg	27%
405	Broccoli, boiled, drained	Vegetables and Vegetable Products	108.00 mcg	27%
406	Broccoli, boiled, drained, with salt	Vegetables and Vegetable Products	108.00 mcg	27%
407	Breakfast bar, corn flake crust with fruit	Baked Products	108.00 mcg	27%
408	Bread, cheese	Baked Products	107.00 mcg	27%
409	Celery flakes, dried	Vegetables and Vegetable Products	107.00 mcg	27%
410	Beans, adzuki, canned, sweetened	Legumes and Legume Products	107.00 mcg	27%
411	Bread, pita, white	Baked Products	107.00 mcg	27%
412	Bread crumbs, dry, grated, plain	Baked Products	107.00 mcg	27%
413	Spices, pepper, red or cayenne	Spices and Herbs	106.00 mcg	26%
414	Beans, navy, mature seeds, sprouted, boiled, drained	Vegetables and Vegetable Products	106.00 mcg	26%
415	Bagel, plain (with onion, poppy seed and/or sesame seed)	Baked Products	106.00 mcg	26%
416	Nuts, ginkgo nuts, dried	Nuts and Seeds	106.00 mcg	26%
417	Pasta, Chinese noodles, chow mein	Cereals, Grains and Pasta	106.00 mcg	26%
418	Lettuce, spring mix (mesclun)	Vegetables and Vegetable Products	106.00 mcg	26%
419	Fast foods, pizza, cheese, thick crust	Fast Foods	106.00 mcg	26%
420	Beans, navy, mature seeds, sprouted, boiled, drained, with salt	Vegetables and Vegetable Products	106.00 mcg	26%
421	Burrito, bean and cheese, frozen	Mixed Dishes	105.00 mcg	26%
422	Spices, spearmint, fresh	Spices and Herbs	105.00 mcg	26%
423	Croutons, seasoned	Baked Products	105.00 mcg	26%
424	Bread, egg (Challah)	Baked Products	105.00 mcg	26%
425	Taco shell, baked, unsalted	Baked Products	105.00 mcg	26%
426	Chives, raw	Vegetables and Vegetable Products	105.00 mcg	26%
427	Cake, yellow (plus streusel), pudding-type, dry mix, unprepared	Baked Products	104.00 mcg	26%
428	Pie crust, standard-type, dry mix, unprepared	Baked Products	104.00 mcg	26%
429	Bread, Italian	Baked Products	104.00 mcg	26%
430	Broadbeans (fava beans), dry, boiled	Legumes and Legume Products	104.00 mcg	26%
431	Jute, potherb, boiled, drained	Vegetables and Vegetable Products	104.00 mcg	26%
432	Broadbeans (fava beans), dry, boiled, with salt	Legumes and Legume Products	104.00 mcg	26%
433	Seeds, lotus seeds, dried	Nuts and Seeds	104.00 mcg	26%
434	Nuts, mixed nuts, oil roasted without peanuts, lightly salted	Nuts and Seeds	104.00 mcg	26%
435	Fast foods, mexican, burrito with beans and cheese	Fast Foods	104.00 mcg	26%
436	Jute, potherb, boiled, drained, with salt	Vegetables and Vegetable Products	104.00 mcg	26%
437	Cracker, cheese, whole-grain	Baked Products	103.00 mcg	26%
438	Cracker, multigrain	Baked Products	103.00 mcg	26%
439	Fast foods, pizza, cheese and pepperoni, thick crust	Fast Foods	103.00 mcg	26%
440	Vegetarian stew, meatless	Legumes and Legume Products	103.00 mcg	26%
441	Meatless, sandwich spread	Legumes and Legume Products	103.00 mcg	26%
442	Tea, instant, unsweetened, powder, decaffeinated	Beverages	103.00 mcg	26%
443	Cookie, animal crackers (arrowroot, social tea)	Baked Products	103.00 mcg	26%
444	Cereal, ready to eat, Cheerios: honey nut, General Mills	Breakfast cereals	103.00 mcg	26%
445	Bread, white, commercial, toasted	Baked Products	103.00 mcg	26%
446	Bread, white, commercial, toasted, reduced sodium	Baked Products	103.00 mcg	26%
447	Tea, instant, unsweetened, powder	Beverages	103.00 mcg	26%
448	Beans, great northern, boiled	Legumes and Legume Products	102.00 mcg	26%
449	Cereal, ready to eat, Corn Flakes, Kellogg's	Breakfast cereals	102.00 mcg	26%
450	Bagel, cinnamon-raisin, toasted	Baked Products	102.00 mcg	26%

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Foods high in Folate (Canadian (CNF))

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