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 3051–3100 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3051 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 13.00 mcg | 3% |
| 3052 | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 13.00 mcg | 3% |
| 3053 | Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 13.00 mcg | 3% |
| 3054 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 13.00 mcg | 3% |
| 3055 | Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium | Soups, Sauces, and Gravies | 13.00 mcg | 3% |
| 3056 | Soup, chicken and vegetable, canned, ready-to-serve | Soups, Sauces, and Gravies | 13.00 mcg | 3% |
| 3057 | Turkey, all classes, gizzard, cooked, simmered | Poultry Products | 13.00 mcg | 3% |
| 3058 | Babyfood, juice, prune and orange | Baby Foods | 13.00 mcg | 3% |
| 3059 | Cheese, Mexican blend | Dairy and Egg Products | 13.00 mcg | 3% |
| 3060 | Cheese, ricotta, part skim milk | Dairy and Egg Products | 13.00 mcg | 3% |
| 3061 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 13.00 mcg | 3% |
| 3062 | Spices, ginger, ground | Spices and Herbs | 13.00 mcg | 3% |
| 3063 | Kefir, lowfat, plain, LIFEWAY | Dairy and Egg Products | 13.00 mcg | 3% |
| 3064 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 3065 | Onions, frozen, whole, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 3066 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 3067 | Borage, raw | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 3068 | Onions, frozen, whole, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 3069 | Onions, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 3070 | CHICK-FIL-A, hash browns | Fast Foods | 13.00 mcg | 3% |
| 3071 | Tomatoes, red, ripe, cooked, with salt | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 3072 | Onions, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 3073 | Dock, raw | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 3074 | Tomatoes, red, ripe, cooked | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 3075 | Potatoes, hash brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 3076 | DENNY'S, onion rings | Restaurant Foods | 13.00 mcg | 3% |
| 3077 | BANQUET, Salisbury Steak With Gravy, family size, frozen, unprepared | Meals, Entrees, and Side Dishes | 13.00 mcg | 3% |
| 3078 | Peppers, hot pickled, canned | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 3079 | Spelt, cooked | Cereal Grains and Pasta | 13.00 mcg | 3% |
| 3080 | Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip | Snacks | 13.00 mcg | 3% |
| 3081 | Beef, ground, 70% lean meat / 30% fat, crumbles, cooked, pan-browned | Beef Products | 13.00 mcg | 3% |
| 3082 | Beef, grass-fed, strip steaks, lean only, raw | Beef Products | 13.00 mcg | 3% |
| 3083 | Dandelion greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 3084 | Lotus root, raw | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 3085 | Mushrooms, shiitake, raw | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 3086 | Jerusalem-artichokes, raw | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 3087 | Dandelion greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 3088 | Salisbury steak with gravy, frozen | Meals, Entrees, and Side Dishes | 13.00 mcg | 3% |
| 3089 | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 13.00 mcg | 3% |
| 3090 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 13.00 mcg | 3% |
| 3091 | Candies, semisweet chocolate | Sweets | 13.00 mcg | 3% |
| 3092 | Snacks, granola bars, hard, chocolate chip | Snacks | 13.00 mcg | 3% |
| 3093 | Lemon peel, raw | Fruits and Fruit Juices | 13.00 mcg | 3% |
| 3094 | Fish, salmon, coho (silver), raw (Alaska Native) | American Indian/Alaska Native Foods | 13.00 mcg | 3% |
| 3095 | Snacks, tortilla chips, nacho cheese | Snacks | 13.00 mcg | 3% |
| 3096 | Bison, ground, grass-fed, raw | Lamb, Veal, and Game Products | 12.00 mcg | 3% |
| 3097 | Veal, shoulder, whole (arm and blade), separable lean and fat, cooked, roasted | Lamb, Veal, and Game Products | 12.00 mcg | 3% |
| 3098 | Veal, shoulder, whole (arm and blade), separable lean and fat, raw | Lamb, Veal, and Game Products | 12.00 mcg | 3% |
| 3099 | Veal, rib, separable lean and fat, raw | Lamb, Veal, and Game Products | 12.00 mcg | 3% |
| 3100 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 12.00 mcg | 3% |
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