Foods high in Folate

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 6651–6700 of 11,199 foods

#	Food	Category	Per 100 g	% DV	Source
6651	Spices, caraway seed	Spices and Herbs	10.00 mcg	2%	CNF
6652	Spices, anise seeds	Spices and Herbs	10.00 mcg	2%	CNF
6653	Cheese sauce, homemade	Dairy and Egg Products	10.00 mcg	2%	CNF
6654	Cheese, provolone	Dairy and Egg Products	10.00 mcg	2%	CNF
6655	Cheese, gruyere	Dairy and Egg Products	10.00 mcg	2%	CNF
6656	Meat loaf with tomato sauce, mashed potatoes and peas	Mixed Dishes	10.00 mcg	2%	CNF
6657	Tomato, roma	Vegetables and Vegetable Products	9.99 mcg	2%	USDA_FF
6658	Tomato, roma	Vegetables and Vegetable Products	9.99 mcg	2%	USDA_FF
6659	Figs, dried, uncooked	Fruits and Fruit Juices	9.00 mcg	2%	USDA_FF
6660	Cheese, swiss	Dairy and Egg Products	9.00 mcg	2%	USDA_FF
6661	Figs, dried, uncooked	Fruits and Fruit Juices	9.00 mcg	2%	USDA_FF
6662	Cheese, swiss	Dairy and Egg Products	9.00 mcg	2%	USDA_FF
6663	Game meat, elk, cooked, roasted	Lamb, Veal, and Game Products	9.00 mcg	2%	USDA_SR
6664	Game meat, buffalo, water, cooked, roasted	Lamb, Veal, and Game Products	9.00 mcg	2%	USDA_SR
6665	Fish, tuna, fresh, skipjack, raw	Finfish and Shellfish Products	9.00 mcg	2%	USDA_SR
6666	Fish, salmon, coho, wild, cooked, moist heat	Finfish and Shellfish Products	9.00 mcg	2%	USDA_SR
6667	Fish, salmon, coho, wild, raw	Finfish and Shellfish Products	9.00 mcg	2%	USDA_SR
6668	Fish, ocean perch, Atlantic, raw	Finfish and Shellfish Products	9.00 mcg	2%	USDA_SR
6669	Fish, mullet, striped, raw	Finfish and Shellfish Products	9.00 mcg	2%	USDA_SR
6670	Cake, yellow, unenriched, dry mix	Baked Products	9.00 mcg	2%	USDA_SR
6671	Cake, pudding-type, white, unenriched, dry mix	Baked Products	9.00 mcg	2%	USDA_SR
6672	Cake, pound, commercially prepared, other than all butter, unenriched	Baked Products	9.00 mcg	2%	USDA_SR
6673	Beverages, Malted drink mix, chocolate, powder, prepared with whole milk	Beverages	9.00 mcg	2%	USDA_SR
6674	Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled	Beef Products	9.00 mcg	2%	USDA_SR
6675	Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled	Beef Products	9.00 mcg	2%	USDA_SR
6676	Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, select, cooked, roasted	Beef Products	9.00 mcg	2%	USDA_SR
6677	Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted	Beef Products	9.00 mcg	2%	USDA_SR
6678	Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8"fat, choice, cooked, broiled	Beef Products	9.00 mcg	2%	USDA_SR
6679	Beef, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, all grades, cooked	Beef Products	9.00 mcg	2%	USDA_SR
6680	Beef, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, all grades, raw	Beef Products	9.00 mcg	2%	USDA_SR
6681	Grapefruit, raw, pink and red, Florida	Fruits and Fruit Juices	9.00 mcg	2%	USDA_SR
6682	Figs, dried, uncooked	Fruits and Fruit Juices	9.00 mcg	2%	USDA_SR
6683	Bratwurst, veal, cooked	Sausages and Luncheon Meats	9.00 mcg	2%	USDA_SR
6684	Soup, cream of asparagus, canned, prepared with equal volume water	Soups, Sauces, and Gravies	9.00 mcg	2%	USDA_SR
6685	Soup, cream of onion, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	9.00 mcg	2%	USDA_SR
6686	Soup, clam chowder, new england, canned, prepared with equal volume low fat (2%) milk	Soups, Sauces, and Gravies	9.00 mcg	2%	USDA_SR
6687	Soup, shark fin, restaurant-prepared	Soups, Sauces, and Gravies	9.00 mcg	2%	USDA_SR
6688	Turkey, retail parts, breast, meat only, cooked, roasted	Poultry Products	9.00 mcg	2%	USDA_SR
6689	Turkey, retail parts, breast, meat only, with added solution, cooked, roasted	Poultry Products	9.00 mcg	2%	USDA_SR
6690	Emu, top loin, cooked, broiled	Poultry Products	9.00 mcg	2%	USDA_SR
6691	Emu, fan fillet, cooked, broiled	Poultry Products	9.00 mcg	2%	USDA_SR
6692	Game meat, deer, tenderloin, separable lean only, cooked, broiled	Lamb, Veal, and Game Products	9.00 mcg	2%	USDA_SR
6693	Game meat, elk, tenderloin, separable lean only, cooked, broiled	Lamb, Veal, and Game Products	9.00 mcg	2%	USDA_SR
6694	Game meat, elk, round, separable lean only, cooked, broiled	Lamb, Veal, and Game Products	9.00 mcg	2%	USDA_SR
6695	Game meat, elk, loin, separable lean only, cooked, broiled	Lamb, Veal, and Game Products	9.00 mcg	2%	USDA_SR
6696	Veal, variety meats and by-products, tongue, cooked, braised	Lamb, Veal, and Game Products	9.00 mcg	2%	USDA_SR
6697	Game meat, rabbit, domesticated, composite of cuts, cooked, stewed	Lamb, Veal, and Game Products	9.00 mcg	2%	USDA_SR
6698	Tofu, extra firm, prepared with nigari	Legumes and Legume Products	9.00 mcg	2%	USDA_SR
6699	Fish, turbot, european, cooked, dry heat	Finfish and Shellfish Products	9.00 mcg	2%	USDA_SR
6700	Fish, mackerel, king, cooked, dry heat	Finfish and Shellfish Products	9.00 mcg	2%	USDA_SR

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Foods high in Folate

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