Foods high in Folate, total

Top foods ranked by Folate, total content per 100 g. Data from USDA FoodData Central.

# Food Per 100 g Category
1 Raw Green Asparagus 182.5 mcg Vegetables and Vegetable Products
2 Dry Roasted Sunflower Kernels (Salted) 169.0 mcg Nut and Seed Products
3 Raw Collard Greens 168.0 mcg Vegetables and Vegetable Products
4 Coarse Semolina Flour 167.7 mcg Cereal Grains and Pasta
5 Fine Semolina Flour 163.6 mcg Cereal Grains and Pasta
6 All-Purpose Flour, Bleached 160.0 mcg Cereal Grains and Pasta
7 All-Purpose Flour, Unbleached 159.0 mcg Cereal Grains and Pasta
8 Enriched Yellow Corn Flour 155.0 mcg Cereal Grains and Pasta
9 Raw Beet Greens 151.8 mcg Vegetables and Vegetable Products
10 Raw Baby Arugula 149.2 mcg Vegetables and Vegetable Products
11 White Bread Flour 145.0 mcg Cereal Grains and Pasta
12 Raw Hass Avocado 128.7 mcg Fruits and Fruit Juices
13 Raw Radicchio 116.6 mcg Vegetables and Vegetable Products
14 Baby Spinach 116.5 mcg Vegetables and Vegetable Products
15 Baby Spinach 116.5 mcg Vegetables and Vegetable Products
16 Raw Pawpaw 116.1 mcg Fruits and Fruit Juices
17 Mature Spinach 113.4 mcg Vegetables and Vegetable Products
18 Mature Spinach 113.4 mcg Vegetables and Vegetable Products
19 Creamy Sesame Butter 108.4 mcg Nut and Seed Products
20 Raw Beets 103.0 mcg Vegetables and Vegetable Products
21 Creamy Peanut Butter 97.3 mcg Legumes and Legume Products
22 Raw Cauliflower 97.0 mcg Vegetables and Vegetable Products
23 Smooth Peanut Butter (Salted) 86.0 mcg Legumes and Legume Products
24 Raw Brussels Sprouts 86.0 mcg Vegetables and Vegetable Products
25 Raw Parsnips 83.4 mcg Vegetables and Vegetable Products
26 Large Grade A Whole Egg 71.0 mcg Dairy and Egg Products
27 Raw Zucchini 71.0 mcg Vegetables and Vegetable Products
28 Raw Bok Choy 68.0 mcg Vegetables and Vegetable Products
29 Raw Broccoli 65.0 mcg Vegetables and Vegetable Products
30 Cooked Frozen Kale 65.0 mcg Vegetables and Vegetable Products
31 Raw Broccoli 65.0 mcg Vegetables and Vegetable Products
32 Raw Red Radishes 63.2 mcg Vegetables and Vegetable Products
33 Oyster Mushrooms 63.1 mcg Vegetables and Vegetable Products
34 Oyster Mushrooms 63.1 mcg Vegetables and Vegetable Products
35 Raw Kale 62.0 mcg Vegetables and Vegetable Products
36 Raw Turnips 60.2 mcg Vegetables and Vegetable Products
37 Raw Butternut Squash 55.0 mcg Vegetables and Vegetable Products
38 Raw Romaine Lettuce 50.0 mcg Vegetables and Vegetable Products
39 Raw Romaine Lettuce 50.0 mcg Vegetables and Vegetable Products
40 Raw Acorn Squash 50.0 mcg Vegetables and Vegetable Products
41 Raw Red Bell Pepper 47.3 mcg Vegetables and Vegetable Products
42 Raw Baby Carrots 43.7 mcg Vegetables and Vegetable Products
43 Creamy Almond Butter 42.5 mcg Nut and Seed Products
44 Whole-Wheat Bread 42.0 mcg Baked Products
45 Raw Yellow Bell Pepper 41.6 mcg Vegetables and Vegetable Products
46 Ground Flaxseed 41.5 mcg Nut and Seed Products
47 Potato Flour 41.2 mcg Vegetables and Vegetable Products
48 Whole Wheat Flour 39.0 mcg Cereal Grains and Pasta
49 Whole Grain Spelt Flour 38.4 mcg Cereal Grains and Pasta
50 Almond Flour 37.8 mcg Nut and Seed Products

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