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 10051–10100 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 10051 | Taro shoots, raw | Vegetables and Vegetable Products | 3.00 mcg | 1% | USDA_SR |
| 10052 | Pork, ground, 96% lean / 4% fat, cooked, pan-broiled | Pork Products | 3.00 mcg | 1% | USDA_SR |
| 10053 | Pork, cured, ham with natural juices, shank, bone-in, separable lean and fat, unheated | Pork Products | 3.00 mcg | 1% | USDA_SR |
| 10054 | Pork, cured, ham with natural juices, shank, bone-in, separable lean only, unheated | Pork Products | 3.00 mcg | 1% | USDA_SR |
| 10055 | Pork, cured, ham and water product, slice, boneless, separable lean only, heated, pan-broil | Pork Products | 3.00 mcg | 1% | USDA_SR |
| 10056 | Pork, fresh, variety meats and by-products, stomach, cooked, simmered | Pork Products | 3.00 mcg | 1% | USDA_SR |
| 10057 | Pork, cured, ham, boneless, extra lean and regular, roasted | Pork Products | 3.00 mcg | 1% | USDA_SR |
| 10058 | Pork, cured, ham, boneless, extra lean and regular, unheated | Pork Products | 3.00 mcg | 1% | USDA_SR |
| 10059 | Pork, cured, shoulder, blade roll, separable lean and fat, roasted | Pork Products | 3.00 mcg | 1% | USDA_SR |
| 10060 | Pork, cured, shoulder, blade roll, separable lean and fat, unheated | Pork Products | 3.00 mcg | 1% | USDA_SR |
| 10061 | Pork, cured, breakfast strips, raw or unheated | Pork Products | 3.00 mcg | 1% | USDA_SR |
| 10062 | Pork, fresh, variety meats and by-products, pancreas, raw | Pork Products | 3.00 mcg | 1% | USDA_SR |
| 10063 | Pork, fresh, variety meats and by-products, mechanically separated, raw | Pork Products | 3.00 mcg | 1% | USDA_SR |
| 10064 | Pork, fresh, variety meats and by-products, chitterlings, raw | Pork Products | 3.00 mcg | 1% | USDA_SR |
| 10065 | Apples, raw, gala, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 3.00 mcg | 1% | USDA_SR |
| 10066 | Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 3.00 mcg | 1% | USDA_SR |
| 10067 | Apples, raw, golden delicious, with skin | Fruits and Fruit Juices | 3.00 mcg | 1% | USDA_SR |
| 10068 | Apples, raw, red delicious, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 3.00 mcg | 1% | USDA_SR |
| 10069 | Plums, canned, heavy syrup, drained | Fruits and Fruit Juices | 3.00 mcg | 1% | USDA_SR |
| 10070 | Fruit cocktail, canned, heavy syrup, drained | Fruits and Fruit Juices | 3.00 mcg | 1% | USDA_SR |
| 10071 | Raisins, seeded | Fruits and Fruit Juices | 3.00 mcg | 1% | USDA_SR |
| 10072 | Raisins, golden, seedless | Fruits and Fruit Juices | 3.00 mcg | 1% | USDA_SR |
| 10073 | Quinces, raw | Fruits and Fruit Juices | 3.00 mcg | 1% | USDA_SR |
| 10074 | Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roasted | Pork Products | 3.00 mcg | 1% | USDA_SR |
| 10075 | Pork, cured, ham, low sodium, lean and fat, cooked | Pork Products | 3.00 mcg | 1% | USDA_SR |
| 10076 | Salad dressing, italian dressing, reduced calorie | Fats and Oils | 3.00 mcg | 1% | USDA_SR |
| 10077 | Candies, sweet chocolate coated fondant | Sweets | 3.00 mcg | 1% | USDA_SR |
| 10078 | Candies, sweet chocolate | Sweets | 3.00 mcg | 1% | USDA_SR |
| 10079 | Pork, cured, ham with natural juices, shank, bone-in, separable lean only, heated, roasted | Pork Products | 3.00 mcg | 1% | USDA_SR |
| 10080 | Pork, cured, ham -- water added, rump, bone-in, separable lean only, unheated | Pork Products | 3.00 mcg | 1% | USDA_SR |
| 10081 | Pork, cured, shoulder, arm picnic, separable lean and fat, roasted | Pork Products | 3.00 mcg | 1% | USDA_SR |
| 10082 | Pork, cured, ham, patties, unheated | Pork Products | 3.00 mcg | 1% | USDA_SR |
| 10083 | Pork, cured, ham, boneless, regular (approximately 11% fat), roasted | Pork Products | 3.00 mcg | 1% | USDA_SR |
| 10084 | Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted | Pork Products | 3.00 mcg | 1% | USDA_SR |
| 10085 | Pork, fresh, variety meats and by-products, stomach, raw | Pork Products | 3.00 mcg | 1% | USDA_SR |
| 10086 | Pork, fresh, variety meats and by-products, lungs, raw | Pork Products | 3.00 mcg | 1% | USDA_SR |
| 10087 | Pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked | Pork Products | 3.00 mcg | 1% | USDA_SR |
| 10088 | Pork, fresh, loin, whole, separable lean and fat, cooked, braised | Pork Products | 3.00 mcg | 1% | USDA_SR |
| 10089 | Pork, fresh, composite of trimmed leg, loin, shoulder, and spareribs, (includes cuts to be cured), separable lean and fat, raw | Pork Products | 3.00 mcg | 1% | USDA_SR |
| 10090 | Apples, raw, fuji, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 3.00 mcg | 1% | USDA_SR |
| 10091 | Horned melon (Kiwano) | Fruits and Fruit Juices | 3.00 mcg | 1% | USDA_SR |
| 10092 | Naranjilla (lulo) pulp, frozen, unsweetened | Fruits and Fruit Juices | 3.00 mcg | 1% | USDA_SR |
| 10093 | Guava nectar, canned, with added ascorbic acid | Fruits and Fruit Juices | 3.00 mcg | 1% | USDA_SR |
| 10094 | Applesauce, canned, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 3.00 mcg | 1% | USDA_SR |
| 10095 | Watermelon, raw | Fruits and Fruit Juices | 3.00 mcg | 1% | USDA_SR |
| 10096 | Whipped topping, frozen, low fat | Dairy and Egg Products | 3.00 mcg | 1% | USDA_SR |
| 10097 | Restaurant, Latino, pupusas con queso (pupusas, cheese) | Restaurant Foods | 3.00 mcg | 1% | USDA_SR |
| 10098 | Fish, salmon, king, with skin, kippered, (Alaska Native) | American Indian/Alaska Native Foods | 3.00 mcg | 1% | USDA_SR |
| 10099 | Caribou, rump meat, half dried (Alaska Native) | American Indian/Alaska Native Foods | 3.00 mcg | 1% | USDA_SR |
| 10100 | Snacks, corn-based, extruded, cones, plain | Snacks | 3.00 mcg | 1% | USDA_SR |
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