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 9301–9350 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9301 | Chicken, dark meat, thigh, meat only, with added solution, cooked, braised | Poultry Products | 4.00 mcg | 1% | USDA_SR |
| 9302 | Chicken, dark meat, drumstick, meat only, with added solution, cooked, braised | Poultry Products | 4.00 mcg | 1% | USDA_SR |
| 9303 | Chicken, dark meat, drumstick, meat only, with added solution, cooked, roasted | Poultry Products | 4.00 mcg | 1% | USDA_SR |
| 9304 | Quail, breast, meat only, raw | Poultry Products | 4.00 mcg | 1% | USDA_SR |
| 9305 | Veal, foreshank, osso buco, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 4.00 mcg | 1% | USDA_SR |
| 9306 | Veal, leg, top round, cap off, cutlet, boneless, raw | Lamb, Veal, and Game Products | 4.00 mcg | 1% | USDA_SR |
| 9307 | Game meat, deer, ground, raw | Lamb, Veal, and Game Products | 4.00 mcg | 1% | USDA_SR |
| 9308 | Veal, variety meats and by-products, spleen, cooked, braised | Lamb, Veal, and Game Products | 4.00 mcg | 1% | USDA_SR |
| 9309 | Veal, variety meats and by-products, spleen, raw | Lamb, Veal, and Game Products | 4.00 mcg | 1% | USDA_SR |
| 9310 | Soy sauce, reduced sodium, made from hydrolyzed vegetable protein | Legumes and Legume Products | 4.00 mcg | 1% | USDA_SR |
| 9311 | Chicken, roasting, light meat, meat only, raw | Poultry Products | 4.00 mcg | 1% | USDA_SR |
| 9312 | Chicken, broilers or fryers, wing, meat only, cooked, roasted | Poultry Products | 4.00 mcg | 1% | USDA_SR |
| 9313 | Chicken, broilers or fryers, wing, meat only, cooked, fried | Poultry Products | 4.00 mcg | 1% | USDA_SR |
| 9314 | Chicken, broilers or fryers, leg, meat and skin, raw | Poultry Products | 4.00 mcg | 1% | USDA_SR |
| 9315 | Chicken, broilers or fryers, dark meat, drumstick, meat only, cooked, roasted | Poultry Products | 4.00 mcg | 1% | USDA_SR |
| 9316 | Babyfood, vegetables, mix vegetables junior | Baby Foods | 4.00 mcg | 1% | USDA_SR |
| 9317 | Babyfood, dinner, turkey and rice, strained | Baby Foods | 4.00 mcg | 1% | USDA_SR |
| 9318 | Babyfood, dinner, vegetables and lamb, junior | Baby Foods | 4.00 mcg | 1% | USDA_SR |
| 9319 | Cream, half and half, fat free | Dairy and Egg Products | 4.00 mcg | 1% | USDA_SR |
| 9320 | Cheese, goat, hard type | Dairy and Egg Products | 4.00 mcg | 1% | USDA_SR |
| 9321 | Egg, white, raw, fresh | Dairy and Egg Products | 4.00 mcg | 1% | USDA_SR |
| 9322 | Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 4.00 mcg | 1% | USDA_SR |
| 9323 | Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 4.00 mcg | 1% | USDA_SR |
| 9324 | Pasta, gluten-free, brown rice flour, cooked, TINKYADA | Cereal Grains and Pasta | 4.00 mcg | 1% | USDA_SR |
| 9325 | Fish, tuna, light, canned in water, without salt, drained solids | Finfish and Shellfish Products | 4.00 mcg | 1% | USDA_SR |
| 9326 | Beverages, fruit punch drink, without added nutrients, canned | Beverages | 4.00 mcg | 1% | USDA_SR |
| 9327 | Beverages, OCEAN SPRAY, Cran Pomegranate | Beverages | 4.00 mcg | 1% | USDA_SR |
| 9328 | Beverages, Malt liquor beverage | Beverages | 4.00 mcg | 1% | USDA_SR |
| 9329 | Beverages, OCEAN SPRAY, Diet Cran Cherry | Beverages | 4.00 mcg | 1% | USDA_SR |
| 9330 | Beverages, OCEAN SPRAY, Cran Raspberry Juice Drink | Beverages | 4.00 mcg | 1% | USDA_SR |
| 9331 | Beverages, OCEAN SPRAY, Diet Cranberry Juice | Beverages | 4.00 mcg | 1% | USDA_SR |
| 9332 | Beverages, OCEAN SPRAY, Cranberry-Apple Juice Drink, bottled | Beverages | 4.00 mcg | 1% | USDA_SR |
| 9333 | Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 4.00 mcg | 1% | USDA_SR |
| 9334 | Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 4.00 mcg | 1% | USDA_SR |
| 9335 | Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 4.00 mcg | 1% | USDA_SR |
| 9336 | Beef, loin, tenderloin roast, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 4.00 mcg | 1% | USDA_SR |
| 9337 | Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 4.00 mcg | 1% | USDA_SR |
| 9338 | Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 4.00 mcg | 1% | USDA_SR |
| 9339 | Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 4.00 mcg | 1% | USDA_SR |
| 9340 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 4.00 mcg | 1% | USDA_SR |
| 9341 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 4.00 mcg | 1% | USDA_SR |
| 9342 | Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 4.00 mcg | 1% | USDA_SR |
| 9343 | Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 4.00 mcg | 1% | USDA_SR |
| 9344 | Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 4.00 mcg | 1% | USDA_SR |
| 9345 | Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 4.00 mcg | 1% | USDA_SR |
| 9346 | Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 4.00 mcg | 1% | USDA_SR |
| 9347 | Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 4.00 mcg | 1% | USDA_SR |
| 9348 | Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 4.00 mcg | 1% | USDA_SR |
| 9349 | Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 4.00 mcg | 1% | USDA_SR |
| 9350 | Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 4.00 mcg | 1% | USDA_SR |
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