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 9251–9300 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9251 | Cherries, sweet, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 4.00 mcg | 1% | USDA_SR |
| 9252 | Cherries, sweet, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 4.00 mcg | 1% | USDA_SR |
| 9253 | Cherries, sweet, canned, water pack, solids and liquids | Fruits and Fruit Juices | 4.00 mcg | 1% | USDA_SR |
| 9254 | Game meat, deer, raw | Lamb, Veal, and Game Products | 4.00 mcg | 1% | USDA_SR |
| 9255 | Game meat, caribou, raw | Lamb, Veal, and Game Products | 4.00 mcg | 1% | USDA_SR |
| 9256 | Fish, Salmon, pink, canned, drained solids, without skin and bones | Finfish and Shellfish Products | 4.00 mcg | 1% | USDA_SR |
| 9257 | Salmon, sockeye, canned, drained solids, without skin and bones | Finfish and Shellfish Products | 4.00 mcg | 1% | USDA_SR |
| 9258 | Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program) | Finfish and Shellfish Products | 4.00 mcg | 1% | USDA_SR |
| 9259 | Fish, salmon, sockeye, canned, drained solids | Finfish and Shellfish Products | 4.00 mcg | 1% | USDA_SR |
| 9260 | Fish, salmon, chum, raw | Finfish and Shellfish Products | 4.00 mcg | 1% | USDA_SR |
| 9261 | Chicken, stewing, light meat, meat only, cooked, stewed | Poultry Products | 4.00 mcg | 1% | USDA_SR |
| 9262 | Chicken, stewing, light meat, meat only, raw | Poultry Products | 4.00 mcg | 1% | USDA_SR |
| 9263 | Chicken, broilers or fryers, wing, meat only, raw | Poultry Products | 4.00 mcg | 1% | USDA_SR |
| 9264 | Chicken, broilers or fryers, dark meat, thigh, meat only, raw | Poultry Products | 4.00 mcg | 1% | USDA_SR |
| 9265 | Chicken, broilers or fryers, thigh, meat and skin, cooked, roasted | Poultry Products | 4.00 mcg | 1% | USDA_SR |
| 9266 | Chicken, broilers or fryers, leg, meat only, raw | Poultry Products | 4.00 mcg | 1% | USDA_SR |
| 9267 | Chicken, broilers or fryers, dark meat, drumstick, meat only, raw | Poultry Products | 4.00 mcg | 1% | USDA_SR |
| 9268 | Chicken, broilers or fryers, drumstick, meat and skin, cooked, roasted | Poultry Products | 4.00 mcg | 1% | USDA_SR |
| 9269 | Salad dressing, mayonnaise, light | Fats and Oils | 4.00 mcg | 1% | USDA_SR |
| 9270 | Salad dressing, ranch dressing, reduced fat | Fats and Oils | 4.00 mcg | 1% | USDA_SR |
| 9271 | Salad dressing, ranch dressing, regular | Fats and Oils | 4.00 mcg | 1% | USDA_SR |
| 9272 | Babyfood, vegetables, mix vegetables strained | Baby Foods | 4.00 mcg | 1% | USDA_SR |
| 9273 | Fat free ice cream, no sugar added, flavors other than chocolate | Dairy and Egg Products | 4.00 mcg | 1% | USDA_SR |
| 9274 | Butter, whipped, with salt | Dairy and Egg Products | 4.00 mcg | 1% | USDA_SR |
| 9275 | Beef, loin, top sirloin petite roast/filet, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 4.00 mcg | 1% | USDA_SR |
| 9276 | Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 4.00 mcg | 1% | USDA_SR |
| 9277 | Pasta, gluten-free, corn and rice flour, cooked | Cereal Grains and Pasta | 4.00 mcg | 1% | USDA_SR |
| 9278 | Rice, brown, parboiled, cooked, UNCLE BENS | Cereal Grains and Pasta | 4.00 mcg | 1% | USDA_SR |
| 9279 | Pie, apple, commercially prepared, unenriched flour | Baked Products | 4.00 mcg | 1% | USDA_SR |
| 9280 | Beverages, Acai berry drink, fortified | Beverages | 4.00 mcg | 1% | USDA_SR |
| 9281 | Beef, ground, 97% lean meat / 3% fat, raw | Beef Products | 4.00 mcg | 1% | USDA_SR |
| 9282 | Beef, loin, top sirloin petite roast/filet, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 4.00 mcg | 1% | USDA_SR |
| 9283 | Beef, top loin petite roast/filet, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 4.00 mcg | 1% | USDA_SR |
| 9284 | Bratwurst, beef and pork, smoked | Sausages and Luncheon Meats | 4.00 mcg | 1% | USDA_SR |
| 9285 | Sausage, Polish, pork and beef, smoked | Sausages and Luncheon Meats | 4.00 mcg | 1% | USDA_SR |
| 9286 | Sausage, Italian, sweet, links | Sausages and Luncheon Meats | 4.00 mcg | 1% | USDA_SR |
| 9287 | Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium | Sausages and Luncheon Meats | 4.00 mcg | 1% | USDA_SR |
| 9288 | Oscar Mayer, Chicken Breast (honey glazed) | Sausages and Luncheon Meats | 4.00 mcg | 1% | USDA_SR |
| 9289 | Honey roll sausage, beef | Sausages and Luncheon Meats | 4.00 mcg | 1% | USDA_SR |
| 9290 | Sausage, Vienna, canned, chicken, beef, pork | Sausages and Luncheon Meats | 4.00 mcg | 1% | USDA_SR |
| 9291 | Turkey breast, sliced, prepackaged | Sausages and Luncheon Meats | 4.00 mcg | 1% | USDA_SR |
| 9292 | Soup, vegetable with beef broth, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 4.00 mcg | 1% | USDA_SR |
| 9293 | Soup, chili beef, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 4.00 mcg | 1% | USDA_SR |
| 9294 | Soup, cream of shrimp, canned, prepared with equal volume low fat (2%) milk | Soups, Sauces, and Gravies | 4.00 mcg | 1% | USDA_SR |
| 9295 | Soup, cream of potato, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 4.00 mcg | 1% | USDA_SR |
| 9296 | Soup, oyster stew, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 4.00 mcg | 1% | USDA_SR |
| 9297 | Soup, cheese, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 4.00 mcg | 1% | USDA_SR |
| 9298 | Turkey, skin from whole (light and dark), with added solution, raw | Poultry Products | 4.00 mcg | 1% | USDA_SR |
| 9299 | Chicken, dark meat, thigh, meat and skin, with added solution, cooked, braised | Poultry Products | 4.00 mcg | 1% | USDA_SR |
| 9300 | Chicken, dark meat, drumstick, meat and skin, with added solution, cooked, roasted | Poultry Products | 4.00 mcg | 1% | USDA_SR |
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