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 7101–7150 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7101 | Cheese, mozzarella, partially skim, (52% water, 16.5% M.F.) | Dairy and Egg Products | 9.00 mcg | 2% | CNF |
| 7102 | Milk, fluid, goat, enriched, whole | Dairy and Egg Products | 9.00 mcg | 2% | CNF |
| 7103 | Cheese, cottage, uncreamed, dry curd (0.4% M.F.) | Dairy and Egg Products | 9.00 mcg | 2% | CNF |
| 7104 | Cranberry juice, not fortified, from concentrate, shelf stable | Fruits and Fruit Juices | 8.97 mcg | 2% | USDA_FF |
| 7105 | Strawberries, raw | Fruits and Fruit Juices | 8.00 mcg | 2% | USDA_FF |
| 7106 | Strawberries, raw | Fruits and Fruit Juices | 8.00 mcg | 2% | USDA_FF |
| 7107 | Pickles, cucumber, dill or kosher dill | Vegetables and Vegetable Products | 8.00 mcg | 2% | USDA_FF |
| 7108 | Game meat, buffalo, water, raw | Lamb, Veal, and Game Products | 8.00 mcg | 2% | USDA_SR |
| 7109 | Fish, tuna salad | Finfish and Shellfish Products | 8.00 mcg | 2% | USDA_SR |
| 7110 | Fish, mackerel, king, raw | Finfish and Shellfish Products | 8.00 mcg | 2% | USDA_SR |
| 7111 | Veal, leg, top round, cap off, cutlet, boneless, cooked, grilled | Lamb, Veal, and Game Products | 8.00 mcg | 2% | USDA_SR |
| 7112 | Soup, hot and sour, Chinese restaurant | Soups, Sauces, and Gravies | 8.00 mcg | 2% | USDA_SR |
| 7113 | Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned | Beef Products | 8.00 mcg | 2% | USDA_SR |
| 7114 | Sausage, turkey, hot, smoked | Sausages and Luncheon Meats | 8.00 mcg | 2% | USDA_SR |
| 7115 | Sausage, Italian, turkey, smoked | Sausages and Luncheon Meats | 8.00 mcg | 2% | USDA_SR |
| 7116 | Salami, pork, beef, less sodium | Sausages and Luncheon Meats | 8.00 mcg | 2% | USDA_SR |
| 7117 | Roast beef spread | Sausages and Luncheon Meats | 8.00 mcg | 2% | USDA_SR |
| 7118 | Soup, turkey noodle, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 8.00 mcg | 2% | USDA_SR |
| 7119 | Sauce, homemade, white, medium | Soups, Sauces, and Gravies | 8.00 mcg | 2% | USDA_SR |
| 7120 | Turkey from whole, light meat, meat and skin, with added solution, cooked, roasted | Poultry Products | 8.00 mcg | 2% | USDA_SR |
| 7121 | Turkey, dark meat from whole, meat and skin, with added solution, cooked, roasted | Poultry Products | 8.00 mcg | 2% | USDA_SR |
| 7122 | Turkey, dark meat, meat only, with added solution, cooked, roasted | Poultry Products | 8.00 mcg | 2% | USDA_SR |
| 7123 | Ostrich, top loin, raw | Poultry Products | 8.00 mcg | 2% | USDA_SR |
| 7124 | Ostrich, oyster, raw | Poultry Products | 8.00 mcg | 2% | USDA_SR |
| 7125 | Ostrich, outside strip, raw | Poultry Products | 8.00 mcg | 2% | USDA_SR |
| 7126 | Ostrich, outside leg, raw | Poultry Products | 8.00 mcg | 2% | USDA_SR |
| 7127 | Ostrich, fan, raw | Poultry Products | 8.00 mcg | 2% | USDA_SR |
| 7128 | Game meat, elk, ground, cooked, pan-broiled | Lamb, Veal, and Game Products | 8.00 mcg | 2% | USDA_SR |
| 7129 | Lamb, variety meats and by-products, lungs, cooked, braised | Lamb, Veal, and Game Products | 8.00 mcg | 2% | USDA_SR |
| 7130 | Game meat, rabbit, wild, cooked, stewed | Lamb, Veal, and Game Products | 8.00 mcg | 2% | USDA_SR |
| 7131 | Fish, pout, ocean, cooked, dry heat | Finfish and Shellfish Products | 8.00 mcg | 2% | USDA_SR |
| 7132 | Fish, ling, cooked, dry heat | Finfish and Shellfish Products | 8.00 mcg | 2% | USDA_SR |
| 7133 | Fish, cod, Atlantic, canned, solids and liquid | Finfish and Shellfish Products | 8.00 mcg | 2% | USDA_SR |
| 7134 | Beverages, Water with added vitamins and minerals, bottles, sweetened, assorted fruit flavors | Beverages | 8.00 mcg | 2% | USDA_SR |
| 7135 | Waffles, gluten-free, frozen, ready-to-heat | Baked Products | 8.00 mcg | 2% | USDA_SR |
| 7136 | Sauce, sweet and sour, ready-to-serve | Soups, Sauces, and Gravies | 8.00 mcg | 2% | USDA_SR |
| 7137 | Soup, chicken noodle, reduced sodium, canned, ready-to-serve | Soups, Sauces, and Gravies | 8.00 mcg | 2% | USDA_SR |
| 7138 | Beef, ground, 75% lean meat / 25% fat, raw | Beef Products | 8.00 mcg | 2% | USDA_SR |
| 7139 | Beef, ground, 85% lean meat / 15% fat, patty, cooked, pan-broiled | Beef Products | 8.00 mcg | 2% | USDA_SR |
| 7140 | Beef, ground, 90% lean meat / 10% fat, patty, cooked, broiled | Beef Products | 8.00 mcg | 2% | USDA_SR |
| 7141 | Beef, chuck, top blade, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 8.00 mcg | 2% | USDA_SR |
| 7142 | Beef, chuck, mock tender steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 8.00 mcg | 2% | USDA_SR |
| 7143 | Beef, chuck, top blade, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 8.00 mcg | 2% | USDA_SR |
| 7144 | Beef, chuck, mock tender steak, separable lean and fat, trimmed to 0" fat, USDA select, cooked, broiled | Beef Products | 8.00 mcg | 2% | USDA_SR |
| 7145 | Beef, chuck, top blade, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 8.00 mcg | 2% | USDA_SR |
| 7146 | Beef, chuck, mock tender steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 8.00 mcg | 2% | USDA_SR |
| 7147 | Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked | Beef Products | 8.00 mcg | 2% | USDA_SR |
| 7148 | Currants, red and white, raw | Fruits and Fruit Juices | 8.00 mcg | 2% | USDA_SR |
| 7149 | Cherries, sour, red, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 8.00 mcg | 2% | USDA_SR |
| 7150 | Cherries, sour, red, canned, water pack, solids and liquids | Fruits and Fruit Juices | 8.00 mcg | 2% | USDA_SR |
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