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 1–50 of 4,811 foods

#	Food	Category	Per 100 g	% DV
1	Yeast extract spread	Vegetables and Vegetable Products	3786.00 mcg	946%
2	Leavening agent, yeast, baker's, active, dry	Baked Products	2340.00 mcg	585%
3	Game meat, native, ringed seal, liver, raw	Lamb, Veal and Game	1004.00 mcg	251%
4	Game meat, native, walrus, liver, raw	Lamb, Veal and Game	925.00 mcg	231%
5	Seaweed, dulse (laver, nori), dried	Vegetables and Vegetable Products	912.00 mcg	228%
6	Leavening agent, yeast, baker's, compressed	Baked Products	785.00 mcg	196%
7	Duck, domesticated, liver, raw	Poultry Products	738.00 mcg	184%
8	Goose, domesticated, liver, raw	Poultry Products	738.00 mcg	184%
9	Goose, wild (Canada goose), native, liver, raw	Poultry Products	738.00 mcg	184%
10	Turkey, all classes, liver, simmered	Poultry Products	691.00 mcg	173%
11	Turkey, all classes, liver, raw	Poultry Products	677.00 mcg	169%
12	Beans, yardlong, mature seeds, raw	Legumes and Legume Products	658.00 mcg	164%
13	Moth beans, raw	Legumes and Legume Products	649.00 mcg	162%
14	Black-eyed peas (cowpeas), catjang, raw	Legumes and Legume Products	639.00 mcg	160%
15	Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, raw	Legumes and Legume Products	633.00 mcg	158%
16	Beans, legumes, mung (green gram), raw	Legumes and Legume Products	625.00 mcg	156%
17	Beans, adzuki, raw	Legumes and Legume Products	622.00 mcg	156%
18	Beans, cranberry (roman), raw	Legumes and Legume Products	604.00 mcg	151%
19	Chicken, broiler, liver, raw	Poultry Products	588.00 mcg	147%
20	Seaweed, agar, dried	Vegetables and Vegetable Products	580.00 mcg	145%
21	Chicken, broiler, liver, simmered	Poultry Products	578.00 mcg	144%
22	Beverages, high protein powder	Beverages	571.00 mcg	143%
23	Chicken, liver, all classes, cooked, pan-fried	Poultry Products	560.00 mcg	140%
24	Chickpeas (garbanzo beans, bengal gram), raw	Legumes and Legume Products	557.00 mcg	139%
25	Spices, spearmint, dried	Spices and Herbs	530.00 mcg	132%
26	Beans, pinto, raw	Legumes and Legume Products	525.00 mcg	131%
27	Instant breakfast, powder, chocolate, sugar-free, with artificial sweetener	Beverages	500.00 mcg	125%
28	Beans, great northern, raw	Legumes and Legume Products	482.00 mcg	120%
29	Lentils, raw	Legumes and Legume Products	479.00 mcg	120%
30	Beans, black, flour	Legumes and Legume Products	473.00 mcg	118%
31	Lentils, flour	Legumes and Legume Products	470.00 mcg	118%
32	Beans, pink, raw	Legumes and Legume Products	463.00 mcg	116%
33	Peas, pigeon (red gram), raw	Legumes and Legume Products	456.00 mcg	114%
34	Beans, black turtle, mature seeds, raw	Legumes and Legume Products	444.00 mcg	111%
35	Beans, black, mature seeds, raw	Legumes and Legume Products	444.00 mcg	111%
36	Chickpea flour (besan)	Legumes and Legume Products	437.00 mcg	109%
37	Broadbeans (fava beans), dry, raw	Legumes and Legume Products	423.00 mcg	106%
38	Chicken, capon, giblets, simmered	Poultry Products	414.00 mcg	103%
39	Beans, white, flour	Legumes and Legume Products	414.00 mcg	103%
40	Beans, lima, dry, baby, raw	Legumes and Legume Products	400.00 mcg	100%
41	Lamb, liver, pan-fried	Lamb, Veal and Game	400.00 mcg	100%
42	Beans, french, mature seeds, raw	Legumes and Legume Products	399.00 mcg	100%
43	Beans, lima, dry, large, raw	Legumes and Legume Products	395.00 mcg	99%
44	Beans, kidney, dark red, raw	Legumes and Legume Products	394.00 mcg	98%
45	Chicken, capon, giblets, raw	Poultry Products	394.00 mcg	98%
46	Beans, kidney, light red, raw	Legumes and Legume Products	394.00 mcg	98%
47	Beans, kidney, all types, raw	Legumes and Legume Products	394.00 mcg	98%
48	Beans, yellow, raw	Legumes and Legume Products	389.00 mcg	97%
49	Beans, white, raw	Legumes and Legume Products	388.00 mcg	97%
50	Beans, small white, raw	Legumes and Legume Products	386.00 mcg	96%

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Foods high in Folate (Canadian (CNF))

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