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 5201–5250 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5201 | Babyfood, dinner, vegetables and lamb, junior | Baby Foods | 4.00 mcg | 1% |
| 5202 | Cream, half and half, fat free | Dairy and Egg Products | 4.00 mcg | 1% |
| 5203 | Cheese, goat, hard type | Dairy and Egg Products | 4.00 mcg | 1% |
| 5204 | Egg, white, raw, fresh | Dairy and Egg Products | 4.00 mcg | 1% |
| 5205 | Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 4.00 mcg | 1% |
| 5206 | Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 4.00 mcg | 1% |
| 5207 | Pasta, gluten-free, brown rice flour, cooked, TINKYADA | Cereal Grains and Pasta | 4.00 mcg | 1% |
| 5208 | Fish, tuna, light, canned in water, without salt, drained solids | Finfish and Shellfish Products | 4.00 mcg | 1% |
| 5209 | Beverages, fruit punch drink, without added nutrients, canned | Beverages | 4.00 mcg | 1% |
| 5210 | Beverages, OCEAN SPRAY, Cran Pomegranate | Beverages | 4.00 mcg | 1% |
| 5211 | Beverages, Malt liquor beverage | Beverages | 4.00 mcg | 1% |
| 5212 | Beverages, OCEAN SPRAY, Diet Cran Cherry | Beverages | 4.00 mcg | 1% |
| 5213 | Beverages, OCEAN SPRAY, Cran Raspberry Juice Drink | Beverages | 4.00 mcg | 1% |
| 5214 | Beverages, OCEAN SPRAY, Diet Cranberry Juice | Beverages | 4.00 mcg | 1% |
| 5215 | Beverages, OCEAN SPRAY, Cranberry-Apple Juice Drink, bottled | Beverages | 4.00 mcg | 1% |
| 5216 | Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 4.00 mcg | 1% |
| 5217 | Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 4.00 mcg | 1% |
| 5218 | Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 4.00 mcg | 1% |
| 5219 | Beef, loin, tenderloin roast, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 4.00 mcg | 1% |
| 5220 | Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 4.00 mcg | 1% |
| 5221 | Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 4.00 mcg | 1% |
| 5222 | Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 4.00 mcg | 1% |
| 5223 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 4.00 mcg | 1% |
| 5224 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 4.00 mcg | 1% |
| 5225 | Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 4.00 mcg | 1% |
| 5226 | Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 4.00 mcg | 1% |
| 5227 | Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 4.00 mcg | 1% |
| 5228 | Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 4.00 mcg | 1% |
| 5229 | Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 4.00 mcg | 1% |
| 5230 | Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 4.00 mcg | 1% |
| 5231 | Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 4.00 mcg | 1% |
| 5232 | Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 4.00 mcg | 1% |
| 5233 | Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 4.00 mcg | 1% |
| 5234 | Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 4.00 mcg | 1% |
| 5235 | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 4.00 mcg | 1% |
| 5236 | Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 4.00 mcg | 1% |
| 5237 | Cherries, sweet, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 4.00 mcg | 1% |
| 5238 | Cherries, sweet, raw | Fruits and Fruit Juices | 4.00 mcg | 1% |
| 5239 | Apricots, dehydrated (low-moisture), sulfured, uncooked | Fruits and Fruit Juices | 4.00 mcg | 1% |
| 5240 | Fish broth | Soups, Sauces, and Gravies | 4.00 mcg | 1% |
| 5241 | Sauce, alfredo mix, dry | Soups, Sauces, and Gravies | 4.00 mcg | 1% |
| 5242 | Soup, cream of chicken, canned, condensed, reduced sodium | Soups, Sauces, and Gravies | 4.00 mcg | 1% |
| 5243 | Gravy, HEINZ Home Style, savory beef | Soups, Sauces, and Gravies | 4.00 mcg | 1% |
| 5244 | Sauce, peanut, made from coconut, water, sugar, peanuts | Soups, Sauces, and Gravies | 4.00 mcg | 1% |
| 5245 | Soup, beef mushroom, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 4.00 mcg | 1% |
| 5246 | Soup, chicken broth, canned, condensed | Soups, Sauces, and Gravies | 4.00 mcg | 1% |
| 5247 | Turkey and gravy, frozen | Poultry Products | 4.00 mcg | 1% |
| 5248 | Turkey, young hen, skin only, cooked, roasted | Poultry Products | 4.00 mcg | 1% |
| 5249 | Turkey, whole, skin (light and dark), raw | Poultry Products | 4.00 mcg | 1% |
| 5250 | Chicken, broilers or fryers, breast, meat only, cooked, roasted | Poultry Products | 4.00 mcg | 1% |
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