Foods high in Folate (USDA Foundation)

Folate is critical for DNA synthesis and is especially important during pregnancy.

FDA daily value: 400 mcg

Diet All Vegetarian Vegan
Source All Canadian (CNF) USDA SR Legacy USDA Foundation

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%

Related nutrients

Vitamin A Vitamin C Vitamin D Vitamin E Vitamin K Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid (B5) Vitamin B6 Vitamin B12 Choline

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