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 10201–10250 of 11,199 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 10201 | Candies, bars, sweet chocolate | Sweets | 3.00 mcg | 1% | CNF |
| 10202 | Dessert, frozen, pudding pop, chocolate | Sweets | 3.00 mcg | 1% | CNF |
| 10203 | Snacks, corn-based, extruded, cones, plain | Snacks | 3.00 mcg | 1% | CNF |
| 10204 | Cookie, coconut macaroon | Baked Products | 3.00 mcg | 1% | CNF |
| 10205 | Game meat, seal, harp, raw | Lamb, Veal and Game | 3.00 mcg | 1% | CNF |
| 10206 | Lamb, tongue, braised | Lamb, Veal and Game | 3.00 mcg | 1% | CNF |
| 10207 | Veal, pancreas, braised | Lamb, Veal and Game | 3.00 mcg | 1% | CNF |
| 10208 | Veal, pancreas, raw | Lamb, Veal and Game | 3.00 mcg | 1% | CNF |
| 10209 | Veal, brain, braised | Lamb, Veal and Game | 3.00 mcg | 1% | CNF |
| 10210 | Veal, brain, raw | Lamb, Veal and Game | 3.00 mcg | 1% | CNF |
| 10211 | Lamb, brain, raw | Lamb, Veal and Game | 3.00 mcg | 1% | CNF |
| 10212 | Veal, ground, raw | Lamb, Veal and Game | 3.00 mcg | 1% | CNF |
| 10213 | Veal, shoulder, blade, lean, raw | Lamb, Veal and Game | 3.00 mcg | 1% | CNF |
| 10214 | Veal, shoulder, blade, lean and fat, raw | Lamb, Veal and Game | 3.00 mcg | 1% | CNF |
| 10215 | Veal, loin, lean, raw | Lamb, Veal and Game | 3.00 mcg | 1% | CNF |
| 10216 | Veal, loin, lean and fat, raw | Lamb, Veal and Game | 3.00 mcg | 1% | CNF |
| 10217 | Lamb, New Zealand, composite cuts, fat, cooked | Lamb, Veal and Game | 3.00 mcg | 1% | CNF |
| 10218 | Lamb, New Zealand, composite cuts, fat, raw | Lamb, Veal and Game | 3.00 mcg | 1% | CNF |
| 10219 | Fish, cod (scrod), atlantic, smoked | Finfish and Shellfish Products | 3.00 mcg | 1% | CNF |
| 10220 | Fish, salmon, pink (humpback), raw | Finfish and Shellfish Products | 3.00 mcg | 1% | CNF |
| 10221 | Fish, salmon, coho, wild, raw | Finfish and Shellfish Products | 3.00 mcg | 1% | CNF |
| 10222 | Fish, salmon, chum (keta), raw | Finfish and Shellfish Products | 3.00 mcg | 1% | CNF |
| 10223 | Fish, pollock, atlantic (boston blue), baked or broiled | Finfish and Shellfish Products | 3.00 mcg | 1% | CNF |
| 10224 | Fish, shark (dogfish), mixed species, raw | Finfish and Shellfish Products | 3.00 mcg | 1% | CNF |
| 10225 | Fish, pollock (alaska), baked or broiled | Finfish and Shellfish Products | 3.00 mcg | 1% | CNF |
| 10226 | Fish, pollock, (alaska), raw | Finfish and Shellfish Products | 3.00 mcg | 1% | CNF |
| 10227 | Fish, pollock, atlantic (boston blue), raw | Finfish and Shellfish Products | 3.00 mcg | 1% | CNF |
| 10228 | Fish, gefiltefish, commercial, sweet recipe with broth | Finfish and Shellfish Products | 3.00 mcg | 1% | CNF |
| 10229 | Milk shake (fast food), strawberry | Beverages | 3.00 mcg | 1% | CNF |
| 10230 | Limeade, frozen concentrate | Beverages | 3.00 mcg | 1% | CNF |
| 10231 | Beef, pancreas, braised | Beef Products | 3.00 mcg | 1% | CNF |
| 10232 | Beef, pancreas, raw | Beef Products | 3.00 mcg | 1% | CNF |
| 10233 | Beef, heart, raw | Beef Products | 3.00 mcg | 1% | CNF |
| 10234 | Beef, brain, raw | Beef Products | 3.00 mcg | 1% | CNF |
| 10235 | Nuts, coconut water (liquid from coconut) | Nuts and Seeds | 3.00 mcg | 1% | CNF |
| 10236 | Nuts, coconut meat, desiccated, sweetened, flaked, packaged | Nuts and Seeds | 3.00 mcg | 1% | CNF |
| 10237 | Garlic, raw | Vegetables and Vegetable Products | 3.00 mcg | 1% | CNF |
| 10238 | Bamboo shoots, canned, drained solids | Vegetables and Vegetable Products | 3.00 mcg | 1% | CNF |
| 10239 | Nopales (prickly pear), cooked | Vegetables and Vegetable Products | 3.00 mcg | 1% | CNF |
| 10240 | Nopales (prickly pear), raw | Vegetables and Vegetable Products | 3.00 mcg | 1% | CNF |
| 10241 | Taro shoots, cooked | Vegetables and Vegetable Products | 3.00 mcg | 1% | CNF |
| 10242 | Taro shoots, raw | Vegetables and Vegetable Products | 3.00 mcg | 1% | CNF |
| 10243 | Celeriac, boiled, drained | Vegetables and Vegetable Products | 3.00 mcg | 1% | CNF |
| 10244 | Butterbur (fuki), canned | Vegetables and Vegetable Products | 3.00 mcg | 1% | CNF |
| 10245 | Pork, cured, ham, shoulder, cottage roll, lean and fat, roasted | Pork Products | 3.00 mcg | 1% | CNF |
| 10246 | Pork, cured, ham, shoulder, cottage roll, lean and fat, unheated | Pork Products | 3.00 mcg | 1% | CNF |
| 10247 | Pork, cured, ham, boneless, mini ham-half, extra-lean (approximately 5% fat), roasted | Pork Products | 3.00 mcg | 1% | CNF |
| 10248 | Pork, cured, breakfast strips, raw or unheated | Pork Products | 3.00 mcg | 1% | CNF |
| 10249 | Pork, cured, ham, boneless, mini ham-half, extra lean and regular, roasted | Pork Products | 3.00 mcg | 1% | CNF |
| 10250 | Pork, cured, ham, boneless, mini ham-half, extra lean and regular, unheated | Pork Products | 3.00 mcg | 1% | CNF |
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