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 10001–10050 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 10001 | Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 3.00 mcg | 1% | USDA_SR |
| 10002 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 3.00 mcg | 1% | USDA_SR |
| 10003 | Nopales, cooked, without salt | Vegetables and Vegetable Products | 3.00 mcg | 1% | USDA_SR |
| 10004 | Celeriac, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.00 mcg | 1% | USDA_SR |
| 10005 | Taro shoots, cooked, without salt | Vegetables and Vegetable Products | 3.00 mcg | 1% | USDA_SR |
| 10006 | Garlic, raw | Vegetables and Vegetable Products | 3.00 mcg | 1% | USDA_SR |
| 10007 | Bamboo shoots, canned, drained solids | Vegetables and Vegetable Products | 3.00 mcg | 1% | USDA_SR |
| 10008 | Pork, cured, ham with natural juices, shank, bone-in, separable lean and fat, heated, roasted | Pork Products | 3.00 mcg | 1% | USDA_SR |
| 10009 | Pork, cured, ham and water product, whole, boneless, separable lean and fat, unheated | Pork Products | 3.00 mcg | 1% | USDA_SR |
| 10010 | Plums, canned, purple, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 3.00 mcg | 1% | USDA_SR |
| 10011 | Plums, canned, purple, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 3.00 mcg | 1% | USDA_SR |
| 10012 | Peaches, frozen, sliced, sweetened | Fruits and Fruit Juices | 3.00 mcg | 1% | USDA_SR |
| 10013 | Peaches, spiced, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 3.00 mcg | 1% | USDA_SR |
| 10014 | Peaches, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 3.00 mcg | 1% | USDA_SR |
| 10015 | Peaches, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 3.00 mcg | 1% | USDA_SR |
| 10016 | Peaches, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 3.00 mcg | 1% | USDA_SR |
| 10017 | Olives, pickled, canned or bottled, green | Fruits and Fruit Juices | 3.00 mcg | 1% | USDA_SR |
| 10018 | Babyfood, dinner, chicken and rice | Baby Foods | 3.00 mcg | 1% | USDA_SR |
| 10019 | Babyfood, juice, apple-sweet potato | Baby Foods | 3.00 mcg | 1% | USDA_SR |
| 10020 | Rose Hips, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 3.00 mcg | 1% | USDA_SR |
| 10021 | Cattail, Narrow Leaf Shoots (Northern Plains Indians) | American Indian/Alaska Native Foods | 3.00 mcg | 1% | USDA_SR |
| 10022 | Agave, cooked (Southwest) | American Indian/Alaska Native Foods | 3.00 mcg | 1% | USDA_SR |
| 10023 | Stew/soup, caribou (Alaska Native) | American Indian/Alaska Native Foods | 3.00 mcg | 1% | USDA_SR |
| 10024 | Agutuk, fish/berry with seal oil (Alaskan ice cream) (Alaska Native) | American Indian/Alaska Native Foods | 3.00 mcg | 1% | USDA_SR |
| 10025 | Rice, white, long-grain, regular, cooked, unenriched, with salt | Cereal Grains and Pasta | 3.00 mcg | 1% | USDA_SR |
| 10026 | Syrups, table blends, corn, refiner, and sugar | Sweets | 3.00 mcg | 1% | USDA_SR |
| 10027 | Frostings, white, fluffy, dry mix | Sweets | 3.00 mcg | 1% | USDA_SR |
| 10028 | Frostings, chocolate, creamy, dry mix, prepared with butter | Sweets | 3.00 mcg | 1% | USDA_SR |
| 10029 | Puddings, chocolate, ready-to-eat, fat free | Sweets | 3.00 mcg | 1% | USDA_SR |
| 10030 | Puddings, vanilla, ready-to-eat, fat free | Sweets | 3.00 mcg | 1% | USDA_SR |
| 10031 | Puddings, chocolate, dry mix, instant | Sweets | 3.00 mcg | 1% | USDA_SR |
| 10032 | Puddings, chocolate, ready-to-eat | Sweets | 3.00 mcg | 1% | USDA_SR |
| 10033 | Gelatin desserts, dry mix | Sweets | 3.00 mcg | 1% | USDA_SR |
| 10034 | Beef, brisket, flat half, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 3.00 mcg | 1% | USDA_SR |
| 10035 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 3.00 mcg | 1% | USDA_SR |
| 10036 | Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 3.00 mcg | 1% | USDA_SR |
| 10037 | Beef, brisket, flat half, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 3.00 mcg | 1% | USDA_SR |
| 10038 | Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 3.00 mcg | 1% | USDA_SR |
| 10039 | Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 3.00 mcg | 1% | USDA_SR |
| 10040 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 3.00 mcg | 1% | USDA_SR |
| 10041 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 3.00 mcg | 1% | USDA_SR |
| 10042 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 3.00 mcg | 1% | USDA_SR |
| 10043 | Beef, brisket, flat half, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 3.00 mcg | 1% | USDA_SR |
| 10044 | Beef, brisket, flat half, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 3.00 mcg | 1% | USDA_SR |
| 10045 | Beef, brisket, flat half, boneless separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 3.00 mcg | 1% | USDA_SR |
| 10046 | Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 3.00 mcg | 1% | USDA_SR |
| 10047 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 3.00 mcg | 1% | USDA_SR |
| 10048 | Beef, variety meats and by-products, heart, raw | Beef Products | 3.00 mcg | 1% | USDA_SR |
| 10049 | Beef, variety meats and by-products, brain, raw | Beef Products | 3.00 mcg | 1% | USDA_SR |
| 10050 | Nopales, raw | Vegetables and Vegetable Products | 3.00 mcg | 1% | USDA_SR |
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