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 6151–6200 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6151 | Squash, winter, acorn, cooked, boiled, mashed, without salt | Vegetables and Vegetable Products | 11.00 mcg | 3% | USDA_SR |
| 6152 | Ginger root, raw | Vegetables and Vegetable Products | 11.00 mcg | 3% | USDA_SR |
| 6153 | Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 11.00 mcg | 3% | USDA_SR |
| 6154 | CARRABBA'S ITALIAN GRILL, cheese ravioli with marinara sauce | Restaurant Foods | 11.00 mcg | 3% | USDA_SR |
| 6155 | Blackberries, wild, raw (Alaska Native) | American Indian/Alaska Native Foods | 11.00 mcg | 3% | USDA_SR |
| 6156 | Frozen yogurts, chocolate, soft-serve | Sweets | 11.00 mcg | 3% | USDA_SR |
| 6157 | Candies, fudge, chocolate marshmallow, with nuts, prepared-by-recipe | Sweets | 11.00 mcg | 3% | USDA_SR |
| 6158 | Alcoholic beverage, tequila sunrise, canned | Beverages | 11.00 mcg | 3% | USDA_SR |
| 6159 | Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 11.00 mcg | 3% | USDA_SR |
| 6160 | Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 11.00 mcg | 3% | USDA_SR |
| 6161 | Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 11.00 mcg | 3% | USDA_SR |
| 6162 | Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 11.00 mcg | 3% | USDA_SR |
| 6163 | Beef, loin, top loin, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 11.00 mcg | 3% | USDA_SR |
| 6164 | Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 11.00 mcg | 3% | USDA_SR |
| 6165 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 11.00 mcg | 3% | USDA_SR |
| 6166 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 11.00 mcg | 3% | USDA_SR |
| 6167 | Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled | Beef Products | 11.00 mcg | 3% | USDA_SR |
| 6168 | Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 11.00 mcg | 3% | USDA_SR |
| 6169 | Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 11.00 mcg | 3% | USDA_SR |
| 6170 | Beef, variety meats and by-products, lungs, raw | Beef Products | 11.00 mcg | 3% | USDA_SR |
| 6171 | Carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mcg | 3% | USDA_SR |
| 6172 | Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 11.00 mcg | 3% | USDA_SR |
| 6173 | Pineapple, raw, traditional varieties | Fruits and Fruit Juices | 11.00 mcg | 3% | USDA_SR |
| 6174 | Frozen novelties, ice cream type, chocolate or caramel covered, with nuts | Sweets | 11.00 mcg | 3% | USDA_SR |
| 6175 | Restaurant, Chinese, sweet and sour chicken | Restaurant Foods | 11.00 mcg | 3% | USDA_SR |
| 6176 | Fish, whitefish, dried (Alaska Native) | American Indian/Alaska Native Foods | 11.00 mcg | 3% | USDA_SR |
| 6177 | Seal, bearded (Oogruk), meat, dried, in oil (Alaska Native) | American Indian/Alaska Native Foods | 11.00 mcg | 3% | USDA_SR |
| 6178 | Fish, salmon, sockeye (red), raw (Alaska Native) | American Indian/Alaska Native Foods | 11.00 mcg | 3% | USDA_SR |
| 6179 | Snacks, popcorn, cheese-flavor | Snacks | 11.00 mcg | 3% | USDA_SR |
| 6180 | Lemon juice from concentrate, bottled, REAL LEMON | Fruits and Fruit Juices | 11.00 mcg | 3% | USDA_SR |
| 6181 | Raspberries, canned, red, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 11.00 mcg | 3% | USDA_SR |
| 6182 | Lemons, raw, without peel | Fruits and Fruit Juices | 11.00 mcg | 3% | USDA_SR |
| 6183 | Frozen novelties, juice type, juice with cream | Sweets | 11.00 mcg | 3% | USDA_SR |
| 6184 | Restaurant, Chinese, general tso's chicken | Restaurant Foods | 11.00 mcg | 3% | USDA_SR |
| 6185 | Babyfood, cereal, oat, with milk powder and fruit, dry | Babyfoods | 11.00 mcg | 3% | CNF |
| 6186 | Babyfood, cereal, oat, with milk powder, dry | Babyfoods | 11.00 mcg | 3% | CNF |
| 6187 | Babyfood, dessert, jarred, fruit | Babyfoods | 11.00 mcg | 3% | CNF |
| 6188 | Soup, cream, celery, canned, condensed, reduced fat | Soups, Sauces and Gravies | 11.00 mcg | 3% | CNF |
| 6189 | Cherries, tart, dried, sweetened | Fruits and fruit juices | 11.00 mcg | 3% | CNF |
| 6190 | Chinese dish, sweet and sour chicken, restaurant prepared | Mixed Dishes | 11.00 mcg | 3% | CNF |
| 6191 | Turkey, broiler, thigh, meat only, raw | Poultry Products | 11.00 mcg | 3% | CNF |
| 6192 | Turkey, broiler, thigh, meat and skin, raw | Poultry Products | 11.00 mcg | 3% | CNF |
| 6193 | Turkey, broiler, drumstick, meat only, raw | Poultry Products | 11.00 mcg | 3% | CNF |
| 6194 | Turkey, broiler, drumstick, meat and skin, raw | Poultry Products | 11.00 mcg | 3% | CNF |
| 6195 | Turkey, hen, thigh, meat and skin, raw | Poultry Products | 11.00 mcg | 3% | CNF |
| 6196 | Turkey, hen, drumstick, meat and skin, raw | Poultry Products | 11.00 mcg | 3% | CNF |
| 6197 | Turkey, all classes, thigh, meat only, raw | Poultry Products | 11.00 mcg | 3% | CNF |
| 6198 | Turkey, all classes, drumstick, meat only, raw | Poultry Products | 11.00 mcg | 3% | CNF |
| 6199 | Turkey, all classes, thigh, meat and skin, raw | Poultry Products | 11.00 mcg | 3% | CNF |
| 6200 | Turkey, all classes, drumstick, meat and skin, raw | Poultry Products | 11.00 mcg | 3% | CNF |
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