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 3101–3150 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3101 | Fish, catfish, channel, farmed, cooked, dry heat | Finfish and Shellfish Products | 12.00 mcg | 3% |
| 3102 | Fish, trout, rainbow, wild, raw | Finfish and Shellfish Products | 12.00 mcg | 3% |
| 3103 | Fish, herring, Atlantic, cooked, dry heat | Finfish and Shellfish Products | 12.00 mcg | 3% |
| 3104 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 12.00 mcg | 3% |
| 3105 | Grapefruit, raw, white, California | Fruits and Fruit Juices | 12.00 mcg | 3% |
| 3106 | Grapefruit, raw, pink and red, California and Arizona | Fruits and Fruit Juices | 12.00 mcg | 3% |
| 3107 | CAMPBELL'S CHUNKY, Hearty Beef Barley Soup | Soups, Sauces, and Gravies | 12.00 mcg | 3% |
| 3108 | Soup, vegetable, canned, low sodium, condensed | Soups, Sauces, and Gravies | 12.00 mcg | 3% |
| 3109 | Emu, flat fillet, raw | Poultry Products | 12.00 mcg | 3% |
| 3110 | Lamb, variety meats and by-products, lungs, raw | Lamb, Veal, and Game Products | 12.00 mcg | 3% |
| 3111 | Fish, halibut, Atlantic and Pacific, raw | Finfish and Shellfish Products | 12.00 mcg | 3% |
| 3112 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 12.00 mcg | 3% |
| 3113 | Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 12.00 mcg | 3% |
| 3114 | Beef, ground, 75% lean meat / 25% fat, crumbles, cooked, pan-browned | Beef Products | 12.00 mcg | 3% |
| 3115 | Fish, trout, rainbow, farmed, cooked, dry heat | Finfish and Shellfish Products | 12.00 mcg | 3% |
| 3116 | Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, flour | Poultry Products | 12.00 mcg | 3% |
| 3117 | Salad dressing, italian dressing, fat-free | Fats and Oils | 12.00 mcg | 3% |
| 3118 | Babyfood, dinner, beef noodle, junior | Baby Foods | 12.00 mcg | 3% |
| 3119 | Yogurt, frozen, flavors not chocolate, nonfat milk, with low-calorie sweetener | Dairy and Egg Products | 12.00 mcg | 3% |
| 3120 | Cheese, goat, soft type | Dairy and Egg Products | 12.00 mcg | 3% |
| 3121 | Cheese, cottage, lowfat, 1% milkfat | Dairy and Egg Products | 12.00 mcg | 3% |
| 3122 | McDONALD'S, Hash Brown | Fast Foods | 12.00 mcg | 3% |
| 3123 | Fast foods, potatoes, hash browns, round pieces or patty | Fast Foods | 12.00 mcg | 3% |
| 3124 | Snacks, granola bar, QUAKER, DIPPS, all flavors | Snacks | 12.00 mcg | 3% |
| 3125 | Beef, round, tip round, roast, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 12.00 mcg | 3% |
| 3126 | Beef, round, tip round, roast, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 12.00 mcg | 3% |
| 3127 | Beef, round, tip round, roast, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 12.00 mcg | 3% |
| 3128 | Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 12.00 mcg | 3% |
| 3129 | Grapefruit juice, pink or red, with added calcium | Fruits and Fruit Juices | 12.00 mcg | 3% |
| 3130 | Soup, bean with frankfurters, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 12.00 mcg | 3% |
| 3131 | Soup, bean with pork, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 12.00 mcg | 3% |
| 3132 | Soup, cream of asparagus, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 12.00 mcg | 3% |
| 3133 | Soup, tomato bisque, canned, condensed | Soups, Sauces, and Gravies | 12.00 mcg | 3% |
| 3134 | Emu, inside drum, raw | Poultry Products | 12.00 mcg | 3% |
| 3135 | Goose, domesticated, meat only, cooked, roasted | Poultry Products | 12.00 mcg | 3% |
| 3136 | Salad dressing, thousand island dressing, fat-free | Fats and Oils | 12.00 mcg | 3% |
| 3137 | Ice cream sandwich, vanilla, light, no sugar added | Dairy and Egg Products | 12.00 mcg | 3% |
| 3138 | Ice cream sandwich, made with light ice cream, vanilla | Dairy and Egg Products | 12.00 mcg | 3% |
| 3139 | Yogurt, chocolate, nonfat milk, fortified with vitamin D | Dairy and Egg Products | 12.00 mcg | 3% |
| 3140 | Yogurt, chocolate, nonfat milk | Dairy and Egg Products | 12.00 mcg | 3% |
| 3141 | Cheese, cottage, creamed, large or small curd | Dairy and Egg Products | 12.00 mcg | 3% |
| 3142 | Fast foods, sundae, strawberry | Fast Foods | 12.00 mcg | 3% |
| 3143 | Fish, haddock, raw | Finfish and Shellfish Products | 12.00 mcg | 3% |
| 3144 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, choice, cooked, braised | Beef Products | 12.00 mcg | 3% |
| 3145 | Carambola, (starfruit), raw | Fruits and Fruit Juices | 12.00 mcg | 3% |
| 3146 | Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt | Breakfast Cereals | 12.00 mcg | 3% |
| 3147 | Sauce, chili, peppers, hot, immature green, canned | Soups, Sauces, and Gravies | 12.00 mcg | 3% |
| 3148 | Soup, onion, canned, condensed | Soups, Sauces, and Gravies | 12.00 mcg | 3% |
| 3149 | Chicken, broilers or fryers, rotisserie, original seasoning, thigh, meat and skin, cooked | Poultry Products | 12.00 mcg | 3% |
| 3150 | Chicken breast tenders, breaded, uncooked | Poultry Products | 12.00 mcg | 3% |
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