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 5301–5350 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5301 | Puddings, chocolate, dry mix, regular, prepared with whole milk | Sweets | 4.00 mcg | 1% |
| 5302 | Puddings, chocolate, dry mix, regular | Sweets | 4.00 mcg | 1% |
| 5303 | Puddings, chocolate, dry mix, instant, prepared with whole milk | Sweets | 4.00 mcg | 1% |
| 5304 | Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 4.00 mcg | 1% |
| 5305 | Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 4.00 mcg | 1% |
| 5306 | Beef, variety meats and by-products, spleen, raw | Beef Products | 4.00 mcg | 1% |
| 5307 | Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 4.00 mcg | 1% |
| 5308 | Gourd, white-flowered (calabash), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 4.00 mcg | 1% |
| 5309 | Butterbur, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 4.00 mcg | 1% |
| 5310 | Gourd, white-flowered (calabash), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 4.00 mcg | 1% |
| 5311 | Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, heated, roasted | Pork Products | 4.00 mcg | 1% |
| 5312 | Pie fillings, cherry, low calorie | Sweets | 4.00 mcg | 1% |
| 5313 | Salad dressing, green goddess, regular | Fats and Oils | 4.00 mcg | 1% |
| 5314 | Salad dressing, coleslaw | Fats and Oils | 4.00 mcg | 1% |
| 5315 | Beverages, Orange juice drink | Beverages | 4.00 mcg | 1% |
| 5316 | Agutuk, meat-caribou (Alaskan ice cream) (Alaska Native) | American Indian/Alaska Native Foods | 4.00 mcg | 1% |
| 5317 | Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 4.00 mcg | 1% |
| 5318 | Syrups, chocolate, fudge-type | Sweets | 4.00 mcg | 1% |
| 5319 | Pudding, lemon, dry mix, regular, prepared with sugar, egg yolk and water | Sweets | 4.00 mcg | 1% |
| 5320 | Puddings, lemon, dry mix, instant, prepared with whole milk | Sweets | 4.00 mcg | 1% |
| 5321 | Puddings, coconut cream, dry mix, regular, prepared with whole milk | Sweets | 4.00 mcg | 1% |
| 5322 | Puddings, coconut cream, dry mix, instant, prepared with whole milk | Sweets | 4.00 mcg | 1% |
| 5323 | Puddings, banana, dry mix, regular, prepared with whole milk | Sweets | 4.00 mcg | 1% |
| 5324 | Pie fillings, canned, cherry | Sweets | 4.00 mcg | 1% |
| 5325 | Flan, caramel custard, dry mix, prepared with whole milk | Sweets | 4.00 mcg | 1% |
| 5326 | Puddings, vanilla, dry mix, regular, prepared with 2% milk | Sweets | 4.00 mcg | 1% |
| 5327 | Puddings, lemon, dry mix, instant, prepared with 2% milk | Sweets | 4.00 mcg | 1% |
| 5328 | Puddings, vanilla, dry mix, instant, prepared with whole milk | Sweets | 4.00 mcg | 1% |
| 5329 | Puddings, rice, ready-to-eat | Sweets | 4.00 mcg | 1% |
| 5330 | Puddings, coconut cream, dry mix, instant, prepared with 2% milk | Sweets | 4.00 mcg | 1% |
| 5331 | Puddings, chocolate, dry mix, regular, prepared with 2% milk | Sweets | 4.00 mcg | 1% |
| 5332 | Candies, MARS SNACKFOOD US, 3 MUSKETEERS Bar | Sweets | 4.00 mcg | 1% |
| 5333 | Candies, MARS SNACKFOOD US, MILKY WAY Bar | Sweets | 4.00 mcg | 1% |
| 5334 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 4.00 mcg | 1% |
| 5335 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 4.00 mcg | 1% |
| 5336 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 4.00 mcg | 1% |
| 5337 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 4.00 mcg | 1% |
| 5338 | Canadian bacon, cooked, pan-fried | Pork Products | 4.00 mcg | 1% |
| 5339 | Pork, ground, 84% lean / 16% fat, cooked, pan-broiled | Pork Products | 4.00 mcg | 1% |
| 5340 | Pork, ground, 72% lean / 28% fat, cooked, pan-broiled | Pork Products | 4.00 mcg | 1% |
| 5341 | Pork, cured, ham and water product, whole, boneless, separable lean only, unheated | Pork Products | 4.00 mcg | 1% |
| 5342 | Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, braised | Pork Products | 4.00 mcg | 1% |
| 5343 | Pork, cured, ham, whole, separable lean only, roasted | Pork Products | 4.00 mcg | 1% |
| 5344 | Pork, cured, ham, center slice, separable lean and fat, unheated | Pork Products | 4.00 mcg | 1% |
| 5345 | Pork, fresh, variety meats and by-products, tongue, cooked, braised | Pork Products | 4.00 mcg | 1% |
| 5346 | Pork, fresh, variety meats and by-products, tongue, raw | Pork Products | 4.00 mcg | 1% |
| 5347 | Pork, fresh, variety meats and by-products, heart, cooked, braised | Pork Products | 4.00 mcg | 1% |
| 5348 | Pork, fresh, variety meats and by-products, heart, raw | Pork Products | 4.00 mcg | 1% |
| 5349 | Pork, fresh, variety meats and by-products, brain, cooked, braised | Pork Products | 4.00 mcg | 1% |
| 5350 | Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, roasted | Pork Products | 4.00 mcg | 1% |
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