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 3001–3050 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3001 | Grapefruit, raw, pink and red, all areas | Fruits and Fruit Juices | 13.00 mcg | 3% |
| 3002 | Oscar Mayer, Bologna (beef) | Sausages and Luncheon Meats | 13.00 mcg | 3% |
| 3003 | Emu, full rump, raw | Poultry Products | 13.00 mcg | 3% |
| 3004 | Emu, fan fillet, raw | Poultry Products | 13.00 mcg | 3% |
| 3005 | Veal, breast, plate half, boneless, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 13.00 mcg | 3% |
| 3006 | Veal, breast, whole, boneless, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 13.00 mcg | 3% |
| 3007 | Soy sauce made from hydrolyzed vegetable protein | Legumes and Legume Products | 13.00 mcg | 3% |
| 3008 | Fish, haddock, cooked, dry heat | Finfish and Shellfish Products | 13.00 mcg | 3% |
| 3009 | Fish, anchovy, european, canned in oil, drained solids | Finfish and Shellfish Products | 13.00 mcg | 3% |
| 3010 | Beef, round, bottom round, roast, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 13.00 mcg | 3% |
| 3011 | Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 13.00 mcg | 3% |
| 3012 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 13.00 mcg | 3% |
| 3013 | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 13.00 mcg | 3% |
| 3014 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 13.00 mcg | 3% |
| 3015 | Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 13.00 mcg | 3% |
| 3016 | Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 13.00 mcg | 3% |
| 3017 | Beef, round, bottom round, roast, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 13.00 mcg | 3% |
| 3018 | Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 13.00 mcg | 3% |
| 3019 | Bologna, chicken, pork | Sausages and Luncheon Meats | 13.00 mcg | 3% |
| 3020 | Veal, cubed for stew (leg and shoulder), separable lean only, raw | Lamb, Veal, and Game Products | 13.00 mcg | 3% |
| 3021 | Veal, shoulder, whole (arm and blade), separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 13.00 mcg | 3% |
| 3022 | Veal, rib, separable lean only, raw | Lamb, Veal, and Game Products | 13.00 mcg | 3% |
| 3023 | Veal, rib, separable lean and fat, cooked, roasted | Lamb, Veal, and Game Products | 13.00 mcg | 3% |
| 3024 | Veal, composite of trimmed retail cuts, separable lean only, raw | Lamb, Veal, and Game Products | 13.00 mcg | 3% |
| 3025 | Veal, composite of trimmed retail cuts, separable lean and fat, raw | Lamb, Veal, and Game Products | 13.00 mcg | 3% |
| 3026 | Fish, salmon, coho, wild, cooked, dry heat | Finfish and Shellfish Products | 13.00 mcg | 3% |
| 3027 | Fish, salmon, coho, farmed, raw | Finfish and Shellfish Products | 13.00 mcg | 3% |
| 3028 | Fish, whiting, mixed species, raw | Finfish and Shellfish Products | 13.00 mcg | 3% |
| 3029 | Infant formula, MEAD JOHNSON, Enfamil 24, ready to feed, with ARA and DHA | Baby Foods | 13.00 mcg | 3% |
| 3030 | Potato salad with egg | Meals, Entrees, and Side Dishes | 13.00 mcg | 3% |
| 3031 | Macaroni and Cheese, canned entree | Meals, Entrees, and Side Dishes | 13.00 mcg | 3% |
| 3032 | Fast foods, vanilla, light, soft-serve ice cream, with cone | Fast Foods | 13.00 mcg | 3% |
| 3033 | Beef, round, bottom round, roast, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 13.00 mcg | 3% |
| 3034 | Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 13.00 mcg | 3% |
| 3035 | Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 13.00 mcg | 3% |
| 3036 | Emu, oyster, raw | Poultry Products | 13.00 mcg | 3% |
| 3037 | Emu, ground, raw | Poultry Products | 13.00 mcg | 3% |
| 3038 | Pie, coconut custard, commercially prepared | Baked Products | 13.00 mcg | 3% |
| 3039 | Game meat, bison, chuck, shoulder clod, separable lean only, raw | Lamb, Veal, and Game Products | 13.00 mcg | 3% |
| 3040 | Lamb, variety meats and by-products, pancreas, cooked, braised | Lamb, Veal, and Game Products | 13.00 mcg | 3% |
| 3041 | Lamb, variety meats and by-products, pancreas, raw | Lamb, Veal, and Game Products | 13.00 mcg | 3% |
| 3042 | Duck, domesticated, meat and skin, raw | Poultry Products | 13.00 mcg | 3% |
| 3043 | Infant formula, MEAD JOHNSON, Pregestimil 24 Calories, ready to feed, with ARA and DHA | Baby Foods | 13.00 mcg | 3% |
| 3044 | BURGER KING, Hash Brown Rounds | Fast Foods | 13.00 mcg | 3% |
| 3045 | McDONALD'S, Fruit 'n Yogurt Parfait | Fast Foods | 13.00 mcg | 3% |
| 3046 | Soup, wonton, Chinese restaurant | Soups, Sauces, and Gravies | 13.00 mcg | 3% |
| 3047 | Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 13.00 mcg | 3% |
| 3048 | Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 13.00 mcg | 3% |
| 3049 | Beef, short loin, top loin steak, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 13.00 mcg | 3% |
| 3050 | Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 13.00 mcg | 3% |
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