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 5051–5100 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5051 | Ostrich, outside strip, cooked | Poultry Products | 16.00 mcg | 4% | USDA_SR |
| 5052 | Mollusks, scallop, mixed species, raw | Finfish and Shellfish Products | 16.00 mcg | 4% | USDA_SR |
| 5053 | Mollusks, octopus, common, raw | Finfish and Shellfish Products | 16.00 mcg | 4% | USDA_SR |
| 5054 | Mollusks, cuttlefish, mixed species, raw | Finfish and Shellfish Products | 16.00 mcg | 4% | USDA_SR |
| 5055 | Bread, naan, whole wheat, commercially prepared, refrigerated | Baked Products | 16.00 mcg | 4% | USDA_SR |
| 5056 | Sausage, pork, turkey, and beef, reduced sodium | Sausages and Luncheon Meats | 16.00 mcg | 4% | USDA_SR |
| 5057 | Bison, ground, grass-fed, cooked | Lamb, Veal, and Game Products | 16.00 mcg | 4% | USDA_SR |
| 5058 | Veal, sirloin, separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 16.00 mcg | 4% | USDA_SR |
| 5059 | Veal, sirloin, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 16.00 mcg | 4% | USDA_SR |
| 5060 | Veal, shoulder, whole (arm and blade), separable lean only, cooked, braised | Lamb, Veal, and Game Products | 16.00 mcg | 4% | USDA_SR |
| 5061 | Veal, rib, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 16.00 mcg | 4% | USDA_SR |
| 5062 | Veal, leg (top round), separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 16.00 mcg | 4% | USDA_SR |
| 5063 | Veal, leg (top round), separable lean and fat, cooked, roasted | Lamb, Veal, and Game Products | 16.00 mcg | 4% | USDA_SR |
| 5064 | Fish, milkfish, raw | Finfish and Shellfish Products | 16.00 mcg | 4% | USDA_SR |
| 5065 | Babyfood, dinner, chicken stew, toddler | Baby Foods | 16.00 mcg | 4% | USDA_SR |
| 5066 | Egg substitute, liquid or frozen, fat free | Dairy and Egg Products | 16.00 mcg | 4% | USDA_SR |
| 5067 | Cheese, edam | Dairy and Egg Products | 16.00 mcg | 4% | USDA_SR |
| 5068 | Ostrich, oyster, cooked | Poultry Products | 16.00 mcg | 4% | USDA_SR |
| 5069 | Ostrich, inside strip, cooked | Poultry Products | 16.00 mcg | 4% | USDA_SR |
| 5070 | Ostrich, inside leg, cooked | Poultry Products | 16.00 mcg | 4% | USDA_SR |
| 5071 | Danish pastry, lemon, unenriched | Baked Products | 16.00 mcg | 4% | USDA_SR |
| 5072 | Danish pastry, fruit, unenriched (includes apple, cinnamon, raisin, strawberry) | Baked Products | 16.00 mcg | 4% | USDA_SR |
| 5073 | Lamb, rib, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 16.00 mcg | 4% | USDA_SR |
| 5074 | Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon | Baby Foods | 16.00 mcg | 4% | USDA_SR |
| 5075 | Fast foods, cheeseburger; single, large patty; with condiments | Fast Foods | 16.00 mcg | 4% | USDA_SR |
| 5076 | Sauce, pesto, BUITONI, pesto with basil, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 16.00 mcg | 4% | USDA_SR |
| 5077 | Sauce, pesto, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 16.00 mcg | 4% | USDA_SR |
| 5078 | Chicken, broilers or fryers, light meat, meat and skin, cooked, fried, batter | Poultry Products | 16.00 mcg | 4% | USDA_SR |
| 5079 | Yam, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 5080 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 5081 | Squash, winter, butternut, frozen, cooked, boiled, with salt | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 5082 | Peppers, sweet, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 5083 | Winged bean leaves, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 5084 | Pokeberry shoots, (poke), raw | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 5085 | Peppers, sweet, green, canned, solids and liquids | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 5086 | Peppers, sweet, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 5087 | Collards, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 5088 | Barley, pearled, cooked | Cereal Grains and Pasta | 16.00 mcg | 4% | USDA_SR |
| 5089 | Ice creams, regular, low carbohydrate, chocolate | Sweets | 16.00 mcg | 4% | USDA_SR |
| 5090 | Snacks, tortilla chips, low fat, unsalted | Snacks | 16.00 mcg | 4% | USDA_SR |
| 5091 | Nuts, pecans, dry roasted, without salt added | Nut and Seed Products | 16.00 mcg | 4% | USDA_SR |
| 5092 | Nuts, coconut milk, raw (liquid expressed from grated meat and water) | Nut and Seed Products | 16.00 mcg | 4% | USDA_SR |
| 5093 | Peppers, sweet, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 5094 | Peppers, sweet, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 5095 | Yam, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 5096 | Waterchestnuts, chinese, (matai), raw | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 5097 | Potatoes, hash brown, frozen, plain, prepared, pan fried in canola oil | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 5098 | Potatoes, hash brown, home-prepared | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 5099 | Onions, welsh, raw | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
| 5100 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.00 mcg | 4% | USDA_SR |
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