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
Selling a product with folate? Generate a print-ready nutrition label from your recipe.
Showing 5101–5150 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5101 | Pheasant, breast, meat only, raw | Poultry Products | 4.00 mcg | 1% |
| 5102 | Goose, domesticated, meat and skin, raw | Poultry Products | 4.00 mcg | 1% |
| 5103 | Lamb, variety meats and by-products, tongue, raw | Lamb, Veal, and Game Products | 4.00 mcg | 1% |
| 5104 | Lamb, variety meats and by-products, spleen, cooked, braised | Lamb, Veal, and Game Products | 4.00 mcg | 1% |
| 5105 | Lamb, variety meats and by-products, spleen, raw | Lamb, Veal, and Game Products | 4.00 mcg | 1% |
| 5106 | Game meat, moose, cooked, roasted | Lamb, Veal, and Game Products | 4.00 mcg | 1% |
| 5107 | Fish, yellowtail, mixed species, cooked, dry heat | Finfish and Shellfish Products | 4.00 mcg | 1% |
| 5108 | Beverages, milk beverage, reduced fat, flavored and sweetened, Ready-to-drink, added calcium, vitamin A and vitamin D | Beverages | 4.00 mcg | 1% |
| 5109 | Beverages, chocolate-flavor beverage mix for milk, powder, with added nutrients | Beverages | 4.00 mcg | 1% |
| 5110 | Beverages, OCEAN SPRAY, White Cranberry Peach | Beverages | 4.00 mcg | 1% |
| 5111 | Alcoholic beverage, malt beer, hard lemonade | Beverages | 4.00 mcg | 1% |
| 5112 | Beverages, OCEAN SPRAY, White Cranberry Strawberry Flavored Juice Drink | Beverages | 4.00 mcg | 1% |
| 5113 | Beverages, OCEAN SPRAY, Cran Grape | Beverages | 4.00 mcg | 1% |
| 5114 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 4.00 mcg | 1% |
| 5115 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 4.00 mcg | 1% |
| 5116 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 4.00 mcg | 1% |
| 5117 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 4.00 mcg | 1% |
| 5118 | Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 4.00 mcg | 1% |
| 5119 | Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 4.00 mcg | 1% |
| 5120 | Beef, loin, tenderloin roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 4.00 mcg | 1% |
| 5121 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 4.00 mcg | 1% |
| 5122 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 4.00 mcg | 1% |
| 5123 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 4.00 mcg | 1% |
| 5124 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 4.00 mcg | 1% |
| 5125 | Beef, loin, tenderloin steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 4.00 mcg | 1% |
| 5126 | Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 4.00 mcg | 1% |
| 5127 | Beef, round, eye of round steak, boneless separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 4.00 mcg | 1% |
| 5128 | Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 4.00 mcg | 1% |
| 5129 | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 4.00 mcg | 1% |
| 5130 | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 4.00 mcg | 1% |
| 5131 | Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 4.00 mcg | 1% |
| 5132 | Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 4.00 mcg | 1% |
| 5133 | Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 4.00 mcg | 1% |
| 5134 | Cherries, sweet, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 4.00 mcg | 1% |
| 5135 | Cherries, sweet, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 4.00 mcg | 1% |
| 5136 | Cherries, sweet, canned, water pack, solids and liquids | Fruits and Fruit Juices | 4.00 mcg | 1% |
| 5137 | Game meat, deer, raw | Lamb, Veal, and Game Products | 4.00 mcg | 1% |
| 5138 | Game meat, caribou, raw | Lamb, Veal, and Game Products | 4.00 mcg | 1% |
| 5139 | Fish, Salmon, pink, canned, drained solids, without skin and bones | Finfish and Shellfish Products | 4.00 mcg | 1% |
| 5140 | Salmon, sockeye, canned, drained solids, without skin and bones | Finfish and Shellfish Products | 4.00 mcg | 1% |
| 5141 | Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program) | Finfish and Shellfish Products | 4.00 mcg | 1% |
| 5142 | Fish, salmon, sockeye, canned, drained solids | Finfish and Shellfish Products | 4.00 mcg | 1% |
| 5143 | Fish, salmon, chum, raw | Finfish and Shellfish Products | 4.00 mcg | 1% |
| 5144 | Chicken, stewing, light meat, meat only, cooked, stewed | Poultry Products | 4.00 mcg | 1% |
| 5145 | Chicken, stewing, light meat, meat only, raw | Poultry Products | 4.00 mcg | 1% |
| 5146 | Chicken, broilers or fryers, wing, meat only, raw | Poultry Products | 4.00 mcg | 1% |
| 5147 | Chicken, broilers or fryers, dark meat, thigh, meat only, raw | Poultry Products | 4.00 mcg | 1% |
| 5148 | Chicken, broilers or fryers, thigh, meat and skin, cooked, roasted | Poultry Products | 4.00 mcg | 1% |
| 5149 | Chicken, broilers or fryers, leg, meat only, raw | Poultry Products | 4.00 mcg | 1% |
| 5150 | Chicken, broilers or fryers, dark meat, drumstick, meat only, raw | Poultry Products | 4.00 mcg | 1% |
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