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 8651–8700 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8651 | Veal, variety meats and by-products, tongue, raw | Lamb, Veal, and Game Products | 5.00 mcg | 1% | USDA_SR |
| 8652 | Fish, roughy, orange, cooked, dry heat | Finfish and Shellfish Products | 5.00 mcg | 1% | USDA_SR |
| 8653 | Fish, tuna, light, canned in oil, without salt, drained solids | Finfish and Shellfish Products | 5.00 mcg | 1% | USDA_SR |
| 8654 | Mollusks, squid, mixed species, raw | Finfish and Shellfish Products | 5.00 mcg | 1% | USDA_SR |
| 8655 | Mollusks, clam, mixed species, raw | Finfish and Shellfish Products | 5.00 mcg | 1% | USDA_SR |
| 8656 | Mollusks, abalone, mixed species, raw | Finfish and Shellfish Products | 5.00 mcg | 1% | USDA_SR |
| 8657 | Fish, flatfish (flounder and sole species), raw | Finfish and Shellfish Products | 5.00 mcg | 1% | USDA_SR |
| 8658 | Beverages, chocolate-flavor beverage mix for milk, powder, with added nutrients, prepared with whole milk | Beverages | 5.00 mcg | 1% | USDA_SR |
| 8659 | Beverages, tea, black, brewed, prepared with distilled water | Beverages | 5.00 mcg | 1% | USDA_SR |
| 8660 | Beverages, coffee and cocoa, instant, decaffeinated, with whitener and low calorie sweetener | Beverages | 5.00 mcg | 1% | USDA_SR |
| 8661 | Beverages, chocolate syrup, prepared with whole milk | Beverages | 5.00 mcg | 1% | USDA_SR |
| 8662 | Beverages, Carob-flavor beverage mix, powder, prepared with whole milk | Beverages | 5.00 mcg | 1% | USDA_SR |
| 8663 | Sauce, enchilada, red, mild, ready to serve | Soups, Sauces, and Gravies | 5.00 mcg | 1% | USDA_SR |
| 8664 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 5.00 mcg | 1% | USDA_SR |
| 8665 | Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 5.00 mcg | 1% | USDA_SR |
| 8666 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 5.00 mcg | 1% | USDA_SR |
| 8667 | Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 5.00 mcg | 1% | USDA_SR |
| 8668 | Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 5.00 mcg | 1% | USDA_SR |
| 8669 | Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 5.00 mcg | 1% | USDA_SR |
| 8670 | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 5.00 mcg | 1% | USDA_SR |
| 8671 | Bologna, pork | Sausages and Luncheon Meats | 5.00 mcg | 1% | USDA_SR |
| 8672 | Game meat, caribou, cooked, roasted | Lamb, Veal, and Game Products | 5.00 mcg | 1% | USDA_SR |
| 8673 | Fish, tuna, light, canned in oil, drained solids | Finfish and Shellfish Products | 5.00 mcg | 1% | USDA_SR |
| 8674 | Fish, spot, raw | Finfish and Shellfish Products | 5.00 mcg | 1% | USDA_SR |
| 8675 | Fish, snapper, mixed species, raw | Finfish and Shellfish Products | 5.00 mcg | 1% | USDA_SR |
| 8676 | Fish, seatrout, mixed species, raw | Finfish and Shellfish Products | 5.00 mcg | 1% | USDA_SR |
| 8677 | Fish, perch, mixed species, raw | Finfish and Shellfish Products | 5.00 mcg | 1% | USDA_SR |
| 8678 | Fish, herring, Pacific, raw | Finfish and Shellfish Products | 5.00 mcg | 1% | USDA_SR |
| 8679 | Beverages, coffee substitute, cereal grain beverage, powder, prepared with whole milk | Beverages | 5.00 mcg | 1% | USDA_SR |
| 8680 | Chicken, roasting, meat and skin, cooked, roasted | Poultry Products | 5.00 mcg | 1% | USDA_SR |
| 8681 | Chicken, broilers or fryers, leg, meat and skin, cooked, roasted | Poultry Products | 5.00 mcg | 1% | USDA_SR |
| 8682 | Salad dressing, blue or roquefort cheese dressing, commercial, regular | Fats and Oils | 5.00 mcg | 1% | USDA_SR |
| 8683 | Infant formula, PBM PRODUCTS, store brand, soy, ready-to-feed | Baby Foods | 5.00 mcg | 1% | USDA_SR |
| 8684 | Babyfood, dinner, vegetables chicken, strained | Baby Foods | 5.00 mcg | 1% | USDA_SR |
| 8685 | Babyfood, dinner, chicken soup, strained | Baby Foods | 5.00 mcg | 1% | USDA_SR |
| 8686 | Milk, fluid, 1% fat, without added vitamin A and vitamin D | Dairy and Egg Products | 5.00 mcg | 1% | USDA_SR |
| 8687 | Milk, nonfat, fluid, without added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 5.00 mcg | 1% | USDA_SR |
| 8688 | McDONALD'S, McFLURRY with OREO cookies | Fast Foods | 5.00 mcg | 1% | USDA_SR |
| 8689 | Archway Home Style Cookies, Coconut Macaroon | Baked Products | 5.00 mcg | 1% | USDA_SR |
| 8690 | Beverages, tea, black, brewed, prepared with tap water | Beverages | 5.00 mcg | 1% | USDA_SR |
| 8691 | Beverages, chocolate malt, powder, prepared with fat free milk | Beverages | 5.00 mcg | 1% | USDA_SR |
| 8692 | Beef, ground, 93% lean meat / 7% fat, raw | Beef Products | 5.00 mcg | 1% | USDA_SR |
| 8693 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt | Breakfast Cereals | 5.00 mcg | 1% | USDA_SR |
| 8694 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt | Breakfast Cereals | 5.00 mcg | 1% | USDA_SR |
| 8695 | Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt | Breakfast Cereals | 5.00 mcg | 1% | USDA_SR |
| 8696 | Scrapple, pork | Sausages and Luncheon Meats | 5.00 mcg | 1% | USDA_SR |
| 8697 | Beerwurst, pork and beef | Sausages and Luncheon Meats | 5.00 mcg | 1% | USDA_SR |
| 8698 | Bratwurst, pork, beef and turkey, lite, smoked | Sausages and Luncheon Meats | 5.00 mcg | 1% | USDA_SR |
| 8699 | Pastrami, turkey | Sausages and Luncheon Meats | 5.00 mcg | 1% | USDA_SR |
| 8700 | Soup, stock, chicken, home-prepared | Soups, Sauces, and Gravies | 5.00 mcg | 1% | USDA_SR |
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