Foods high in Folate (USDA Foundation)

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 139 foods

#	Food	Category	Per 100 g	% DV
1	Asparagus, green, raw	Vegetables and Vegetable Products	182.50 mcg	46%
2	Seeds, sunflower seed kernels, dry roasted, with salt added	Nut and Seed Products	169.00 mcg	42%
3	Collards, raw	Vegetables and Vegetable Products	168.00 mcg	42%
4	Flour, semolina, coarse and semi-coarse	Cereal Grains and Pasta	167.70 mcg	42%
5	Flour, semolina, fine	Cereal Grains and Pasta	163.60 mcg	41%
6	Flour, wheat, all-purpose, enriched, bleached	Cereal Grains and Pasta	160.00 mcg	40%
7	Flour, wheat, all-purpose, enriched, unbleached	Cereal Grains and Pasta	159.00 mcg	40%
8	Flour, corn, yellow, fine meal, enriched	Cereal Grains and Pasta	155.00 mcg	39%
9	Beet greens, raw	Vegetables and Vegetable Products	151.80 mcg	38%
10	Arugula, baby, raw	Vegetables and Vegetable Products	149.20 mcg	37%
11	Flour, bread, white, enriched, unbleached	Cereal Grains and Pasta	145.00 mcg	36%
12	Avocado, Hass, peeled, raw	Fruits and Fruit Juices	128.70 mcg	32%
13	Radicchio, raw	Vegetables and Vegetable Products	116.60 mcg	29%
14	Spinach, baby	Vegetables and Vegetable Products	116.50 mcg	29%
15	Spinach, baby	Vegetables and Vegetable Products	116.50 mcg	29%
16	Pawpaw, peeled, seeded, raw	Fruits and Fruit Juices	116.10 mcg	29%
17	Spinach, mature	Vegetables and Vegetable Products	113.40 mcg	28%
18	Spinach, mature	Vegetables and Vegetable Products	113.40 mcg	28%
19	Sesame butter, creamy	Nut and Seed Products	108.40 mcg	27%
20	Beets, raw	Vegetables and Vegetable Products	103.00 mcg	26%
21	Peanut butter, creamy	Legumes and Legume Products	97.29 mcg	24%
22	Cauliflower, raw	Vegetables and Vegetable Products	97.00 mcg	24%
23	Peanut butter, smooth style, with salt	Legumes and Legume Products	86.00 mcg	22%
24	Brussels sprouts, raw	Vegetables and Vegetable Products	86.00 mcg	22%
25	Parsnips, raw	Vegetables and Vegetable Products	83.42 mcg	21%
26	Squash, summer, green, zucchini, includes skin, raw	Vegetables and Vegetable Products	71.00 mcg	18%
27	Eggs, Grade A, Large, egg whole	Dairy and Egg Products	71.00 mcg	18%
28	Cabbage, bok choy, raw	Vegetables and Vegetable Products	68.00 mcg	17%
29	Broccoli, raw	Vegetables and Vegetable Products	65.00 mcg	16%
30	Kale, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	65.00 mcg	16%
31	Broccoli, raw	Vegetables and Vegetable Products	65.00 mcg	16%
32	Radishes, red, raw	Vegetables and Vegetable Products	63.20 mcg	16%
33	Mushroom, oyster	Vegetables and Vegetable Products	63.14 mcg	16%
34	Mushroom, oyster	Vegetables and Vegetable Products	63.14 mcg	16%
35	Kale, raw	Vegetables and Vegetable Products	62.00 mcg	16%
36	Turnips, raw	Vegetables and Vegetable Products	60.24 mcg	15%
37	Squash, winter, butternut, raw	Vegetables and Vegetable Products	55.00 mcg	14%
38	Lettuce, cos or romaine, raw	Vegetables and Vegetable Products	50.00 mcg	12%
39	Squash, winter, acorn, raw	Vegetables and Vegetable Products	50.00 mcg	12%
40	Lettuce, cos or romaine, raw	Vegetables and Vegetable Products	50.00 mcg	12%
41	Peppers, bell, red, raw	Vegetables and Vegetable Products	47.32 mcg	12%
42	Carrots, baby, raw	Vegetables and Vegetable Products	43.65 mcg	11%
43	Almond butter, creamy	Nut and Seed Products	42.46 mcg	11%
44	Bread, whole-wheat, commercially prepared	Baked Products	42.00 mcg	10%
45	Peppers, bell, yellow, raw	Vegetables and Vegetable Products	41.63 mcg	10%
46	Flaxseed, ground	Nut and Seed Products	41.45 mcg	10%
47	Flour, potato	Vegetables and Vegetable Products	41.15 mcg	10%
48	Flour, whole wheat, unenriched	Cereal Grains and Pasta	39.00 mcg	10%
49	Flour, spelt, whole grain	Cereal Grains and Pasta	38.42 mcg	10%
50	Flour, almond	Nut and Seed Products	37.83 mcg	9%

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Foods high in Folate (USDA Foundation)

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