Foods high in Folate (USDA SR Legacy)

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 6001–6050 of 6,246 foods

#	Food	Category	Per 100 g	% DV
6001	Lamb, New Zealand, imported, frozen, rib, separable lean and fat, trimmed to 1/8" fat, cooked, roasted	Lamb, Veal, and Game Products	1.00 mcg	0%
6002	Lamb, new zealand, imported, frozen, rib, separable lean and fat, trimmed to 1/8" fat, raw	Lamb, Veal, and Game Products	1.00 mcg	0%
6003	Lamb, New Zealand, imported, frozen, foreshank, separable lean and fat, trimmed to 1/8" fat, cooked, braised	Lamb, Veal, and Game Products	1.00 mcg	0%
6004	Lamb, New Zealand, imported, frozen, foreshank, separable lean and fat, trimmed to 1/8" fat, raw	Lamb, Veal, and Game Products	1.00 mcg	0%
6005	Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, cooked	Lamb, Veal, and Game Products	1.00 mcg	0%
6006	Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, raw	Lamb, Veal, and Game Products	1.00 mcg	0%
6007	Lamb, New Zealand, imported, frozen, leg, whole (shank and sirloin), separable lean and fat, cooked, roasted	Lamb, Veal, and Game Products	1.00 mcg	0%
6008	Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, cooked	Lamb, Veal, and Game Products	1.00 mcg	0%
6009	Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, raw	Lamb, Veal, and Game Products	1.00 mcg	0%
6010	Fish, halibut, greenland, cooked, dry heat	Finfish and Shellfish Products	1.00 mcg	0%
6011	Fish, burbot, cooked, dry heat	Finfish and Shellfish Products	1.00 mcg	0%
6012	Crustaceans, spiny lobster, mixed species, raw	Finfish and Shellfish Products	1.00 mcg	0%
6013	Beverages, fruit juice drink, reduced sugar, with vitamin E added	Beverages	1.00 mcg	0%
6014	Beverages, Wine, non-alcoholic	Beverages	1.00 mcg	0%
6015	Beverages, tea, herb, brewed, chamomile	Beverages	1.00 mcg	0%
6016	Beverages, Fruit punch drink, frozen concentrate, prepared with water	Beverages	1.00 mcg	0%
6017	Beverages, Fruit punch drink, with added nutrients, canned	Beverages	1.00 mcg	0%
6018	Beverages, AMBER, hard cider	Beverages	1.00 mcg	0%
6019	Beverages, tea, green, instant, decaffeinated, lemon, unsweetened, fortified with vitamin C	Beverages	1.00 mcg	0%
6020	Beverages, cranberry-apricot juice drink, bottled	Beverages	1.00 mcg	0%
6021	Beverages, coffee substitute, cereal grain beverage, prepared with water	Beverages	1.00 mcg	0%
6022	Beverages, coffee, brewed, espresso, restaurant-prepared, decaffeinated	Beverages	1.00 mcg	0%
6023	Beverages, Cocoa mix, powder, prepared with water	Beverages	1.00 mcg	0%
6024	Alcoholic beverage, wine, table, white, Chardonnay	Beverages	1.00 mcg	0%
6025	Cranberry sauce, canned, sweetened	Fruits and Fruit Juices	1.00 mcg	0%
6026	Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid	Fruits and Fruit Juices	1.00 mcg	0%
6027	Apples, frozen, unsweetened, heated (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	1.00 mcg	0%
6028	Apples, dehydrated (low moisture), sulfured, uncooked	Fruits and Fruit Juices	1.00 mcg	0%
6029	Apples, raw, without skin, cooked, microwave	Fruits and Fruit Juices	1.00 mcg	0%
6030	Apples, raw, without skin, cooked, boiled	Fruits and Fruit Juices	1.00 mcg	0%
6031	Kielbasa, fully cooked, unheated	Sausages and Luncheon Meats	1.00 mcg	0%
6032	Ham salad spread	Sausages and Luncheon Meats	1.00 mcg	0%
6033	Ham, minced	Sausages and Luncheon Meats	1.00 mcg	0%
6034	Fish, mackerel, spanish, cooked, dry heat	Finfish and Shellfish Products	1.00 mcg	0%
6035	Fish, mackerel, spanish, raw	Finfish and Shellfish Products	1.00 mcg	0%
6036	Margarine Spread, 40-49% fat, tub	Fats and Oils	1.00 mcg	0%
6037	Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick	Fats and Oils	1.00 mcg	0%
6038	Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils	Fats and Oils	1.00 mcg	0%
6039	Margarine, regular, 80% fat, composite, stick, without salt	Fats and Oils	1.00 mcg	0%
6040	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt	Fats and Oils	1.00 mcg	0%
6041	Margarine-like, vegetable oil spread, 60% fat, tub, with salt	Fats and Oils	1.00 mcg	0%
6042	Butter, light, stick, with salt	Fats and Oils	1.00 mcg	0%
6043	Margarine-like, vegetable oil-butter spread, tub, with salt	Fats and Oils	1.00 mcg	0%
6044	Babyfood, beverage, GERBER, GRADUATES, FRUIT SPLASHERS	Baby Foods	1.00 mcg	0%
6045	Babyfood, snack, GERBER GRADUATE FRUIT STRIPS, Real Fruit Bars	Baby Foods	1.00 mcg	0%
6046	Babyfood, juice treats, fruit medley, toddler	Baby Foods	1.00 mcg	0%
6047	Cream substitute, flavored, liquid	Dairy and Egg Products	1.00 mcg	0%
6048	Beverages, tea, herb, other than chamomile, brewed	Beverages	1.00 mcg	0%
6049	Beverages, tea, instant, decaffeinated, lemon, sweetened	Beverages	1.00 mcg	0%
6050	Lemonade, frozen concentrate, white, prepared with water	Beverages	1.00 mcg	0%

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Foods high in Folate (USDA SR Legacy)

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