Foods Highest in Folate

What is Folate?

Folate is very important before and during pregnancy. Folate is also called folic acid. Folate is B9 vitamin and is part of one of the essential vitamins which cannot be synthesized by the body. The daily intake of someone wanting to get pregnant is 400mcg. See a doctor for complete details or if you should be supplementing with folic acid.

Some of the key notes on folate are:

  • Extremely important for developing fetuses (source)
  • High folic acid intake is not for everyone. If folate and low vitamin B12 are present it may be associated with cognitive imparement and anemia (source)
  • Folic acid may be good for rhumatoid arthritis (source)

Food Highest in Folate

Below is a list of foods that contain the highest amount of calcium per 200 calories. This list was created from the nutrient database and to summarize this list you could eat foods like chicken, cereals, turkey, beans, liver, and chickpeas.

  Name of Food Folate Amount
1 LEAVENING AGENTS,YEAST,BAKER'S,ACTIVE DRY 1586.4 mcg
2 CEREALS RTE,QUAKER,FRSTD OATS 808.1 mcg
3 YEAST EXTRACT SPREAD 1278.5 mcg
4 CEREALS RTE,KELLOGG,KELLOGG'S CRISPIX 511.9 mcg
5 LEAVENING AGENTS,YEAST,BAKER'S,COMPRESSED 1495.2 mcg
6 CEREALS RTE,QUAKER,QUAKER OATMEAL SQUARES 415.3 mcg
7 DUCK,DOMESTICATED,LIVER,RAW 1085.3 mcg
8 GOOSE,LIVER,RAW 1109.8 mcg
9 CEREALS RTE,QUAKER,QUAKER OAT BRAN CRL 396.2 mcg
10 TURKEY,LIVER,ALL CLASSES,CKD,SIMMRD 502.5 mcg
11 CEREALS RTE,KELLOGG,KELLOGG'S RICE KRISPIES TREATS CRL 333.3 mcg
12 TURKEY,LIVER,ALL CLASSES,RAW 583.6 mcg
13 CEREALS RTE,KELLOGG,KELLOGG'S LOFAT GRANOLA W/ RAISINS 367.2 mcg
14 YARDLONG BNS,MATURE SEEDS,RAW 379.3 mcg
15 MOTHBEANS,MATURE SEEDS,RAW 378.4 mcg
16 COWPEAS,CATJANG,MATURE SEEDS,RAW 372.6 mcg
17 CEREALS RTE,KELLOGG,KELLOGG'S COCOA KRISPIES 334.4 mcg
18 COWPEAS,COMMON (BLACKEYES,CROWDER,SOUTHERN),MTRE SEEDS,RAW 376.8 mcg
19 MUNG BNS,MATURE SEEDS,RAW 360.2 mcg
20 BEANS,ADZUKI,MATURE SEEDS,RAW 378.1 mcg
21 CEREALS RTE,QUAKER,KRETSCHMER HONEY CRUNCH WHEAT GERM 325.8 mcg
22 BEANS,CRANBERRY (ROMAN),MATURE SEEDS,RAW 360.6 mcg
23 CHICKEN,LIVER,ALL CLASSES,RAW 988.2 mcg
24 SEAWEED,AGAR,DRIED 379.1 mcg
25 CHICKEN,LIVER,ALL CLASSES,CKD,SIMMRD 692.2 mcg
26 CHICKPEAS (GARBANZO BNS,BENGAL GM),MATURE SEEDS,RAW 306 mcg
27 CEREALS RTE,QUAKER,CRANBERRY MACADAMIA NUT CRL 260.3 mcg
28 SPEARMINT,DRIED 371.9 mcg
29 BEANS,PINTO,MATURE SEEDS,RAW 302.6 mcg
30 BEVERAGE,INST BRKFST PDR,CHOC,SUGAR-FREE,NOT RECON 279.3 mcg
31 BEANS,GREAT NORTHERN,MATURE SEEDS,RAW 284.4 mcg
32 CEREALS RTE,KELLOGG,KELLOGG'S CORN FLAKES 265.9 mcg
33 BEANS,PINK,MATURE SEEDS,RAW 270 mcg
34 CEREALS RTE,KELLOGG,KELLOGG'S RICE KRISPIES 254.4 mcg
35 PIGEON PEAS (RED GM),MATURE SEEDS,RAW 265.9 mcg
36 CEREALS RTE,KELLOGG,KELLOGG'S SPL K RED BERRIES 245 mcg
37 BEANS,BLACK,MATURE SEEDS,RAW 260.4 mcg
38 CHICKPEA FLOUR (BESAN) 225.8 mcg
39 LENTILS,MATURE SEEDS,RAW 256.2 mcg
40 BROADBEANS (FAVA BNS),MATURE SEEDS,RAW 248.1 mcg
41 CEREALS RTE,KELLOGG,KELLOGG'S ALL-BRAN W/ EX FIBER 437.5 mcg
42 CHICKEN,CAPONS,GIBLETS,CKD,SIMMRD 504.9 mcg
43 SOY FLOUR,LOW-FAT 220.4 mcg
44 SOY FLR,LOW-FAT,CRUDE PROT BASIS (N x 6.25) 222.2 mcg
45 LAMB,VAR MEATS&BY-PRODUCTS,LIVER,CKD,PAN-FRIED 336.1 mcg
46 CEREALS RTE,GENERAL MILLS,RICE CRUNCHINS 210 mcg
47 LIMA BNS,THIN SEEDED (BABY),MATURE SEEDS,RAW 238.8 mcg
48 BEANS,FRENCH,MATURE SEEDS,RAW 232.7 mcg
49 LIMA BNS,LRG,MATURE SEEDS,RAW 233.7 mcg
50 CHICKEN,CAPONS,GIBLETS,RAW 606.2 mcg
51 BEANS,KIDNEY,RED,MATURE SEEDS,RAW 233.8 mcg
52 BEANS,YEL,MATURE SEEDS,RAW 225.5 mcg
53 BEANS,WHITE,MATURE SEEDS,RAW 233 mcg
54 BEANS,SML WHITE,MATURE SEEDS,RAW 229.8 mcg
55 CEREALS RTE,KELLOGG'S,DISNEY MUD & BUGS 199.5 mcg
56 CHICKEN,BROILERS OR FRYERS,GIBLETS,CKD,FRIED 273.6 mcg
57 SOYBEANS,MATURE SEEDS,RAW 180.3 mcg
58 CEREALS RTE,KELLOGG,KELLOGG'S SMACKS 193.8 mcg
59 CHICKEN,STEWING,GIBLETS,CKD,SIMMRD 378.4 mcg
60 LEEKS,(BULB&LOWER-LEAF PORTION),FREEZE-DRIED 228 mcg
61 CEREALS RTE,GENERAL MILLS,WHEATIES RAISIN BRAN 218.6 mcg
62 BEANS,NAVY,MATURE SEEDS,RAW 216 mcg
63 CEREALS RTE,KELLOGG,DISNEY HUNNY BS 214.4 mcg
64 CEREALS,CREAM OF WHEAT,INST,DRY 195.1 mcg
65 CEREALS RTE,KRAFT,POST TOASTIES CORN FLAKES 198.3 mcg
66 LUPINS,MATURE SEEDS,RAW 191.4 mcg
67 CEREALS RTE,CHOCOLATE-FLAVORED FRSTD PUFFED CORN 174.3 mcg
68 CEREALS,CREAM OF WHEAT,MIX'N EAT,PLN,DRY 195.6 mcg
69 CEREALS RTE,NUTRI-GRAIN,WHEAT,SEE NEW PRODUCT 08292 196.1 mcg
70 VEAL,VAR MEATS&BY-PRODUCTS,LIVER,CKD,PAN-FRIED 362.7 mcg
71 CHICKEN,STEWING,GIBLETS,RAW 416.7 mcg
72 CEREALS RTE,KELLOGG'S,FRUIT HARVEST STRAWBERRY/BLUEBERRY 171.9 mcg
73 SOY FLR,FULL-FAT,RAW,CRUDE PROT BASIS (N X 6.25) 159 mcg
74 CEREALS RTE,KRAFT,POST HONEYCOMB CRL 174.7 mcg
75 CHICKEN,BROILERS OR FRYERS,GIBLETS,RAW 556.5 mcg
76 CEREALS RTE,BRAN,MALTED FLR,SINGLE BRAND 240.4 mcg
77 SOY FLOUR,FULL-FAT,RAW 158.3 mcg
78 CEREALS RTE,OATS,CORN PUFFED,PRESWEETENED,W/MARSHMALLOW 173.4 mcg
79 TURKEY,ALL CLASSES,GIBLETS,RAW 530.2 mcg
80 CEREALS,QUAKER,INST OATMEAL,NUTR FOR WOMEN,VANILLA CINN,DRY 188.4 mcg
81 CEREALS RTE,KRAFT,POST RAISIN BRAN CRL 215.1 mcg
82 SOY PROT CONC,PRODUCED BY ALCOHOL EXTRACTION 205.4 mcg
83 CEREALS RTE,KELLOGG,KELLOGG'S MARSHMLLW BLASTED FROOT LOOPS 172.1 mcg
84 ARROWROOT,RAW 1040 mcg
85 CEREALS,QUAKER,INST OATMEAL,NUTR FOR WOMEN,GLDN BRWN SGR,DRY 184.6 mcg
86 TURKEY,ALL CLASSES,GIBLETS,CKD,SIMMRD,SOME GIBLET FAT 336.7 mcg
87 CEREALS RTE,QUAKER,QUAKER FRUITANGY OH!S 170.4 mcg
88 CEREALS,QUAKER,INST OATMEAL,NUTR FOR WOMEN,APPL SPICE,DRY 185.6 mcg
89 CEREALS RTE,BRAN FLAKES,SINGLE BRAND 208.1 mcg
90 CEREALS,RTE,MALT-O-MEAL,TOASTY O'S 179 mcg
91 CEREALS RTE,GENERAL MILLS,COOKIE CRISP 171.2 mcg

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