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 3301–3350 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3301 | Cherries, tart, dried, sweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 11.00 mcg | 3% |
| 3302 | Sauce, peppers, hot, chili, mature red, canned | Soups, Sauces, and Gravies | 11.00 mcg | 3% |
| 3303 | Soup, tomato rice, canned, condensed | Soups, Sauces, and Gravies | 11.00 mcg | 3% |
| 3304 | Chicken, broilers or fryers, rotisserie, original seasoning, drumstick, meat and skin, cooked | Poultry Products | 11.00 mcg | 3% |
| 3305 | Chicken, broilers or fryers, rotisserie, original seasoning, skin only, cooked | Poultry Products | 11.00 mcg | 3% |
| 3306 | Chicken, broilers or fryers, rotisserie, original seasoning, breast, meat only, cooked | Poultry Products | 11.00 mcg | 3% |
| 3307 | Chicken, broiler, rotisserie, BBQ, breast, meat only | Poultry Products | 11.00 mcg | 3% |
| 3308 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN AA, ready-to-feed | Baby Foods | 11.00 mcg | 3% |
| 3309 | Infant formula, MEAD JOHNSON, ENFAMIL, Enfagrow, Soy, Toddler ready-to-feed | Baby Foods | 11.00 mcg | 3% |
| 3310 | Cheese, cheddar, nonfat or fat free | Dairy and Egg Products | 11.00 mcg | 3% |
| 3311 | Milk, canned, condensed, sweetened | Dairy and Egg Products | 11.00 mcg | 3% |
| 3312 | Cream, sour, reduced fat, cultured | Dairy and Egg Products | 11.00 mcg | 3% |
| 3313 | Chicken, broiler, rotisserie, BBQ, breast, meat and skin | Poultry Products | 11.00 mcg | 3% |
| 3314 | Chicken, broilers or fryers, rotisserie, original seasoning, breast, meat and skin, cooked | Poultry Products | 11.00 mcg | 3% |
| 3315 | Chicken, broilers or fryers, dark meat, meat and skin, cooked, fried, flour | Poultry Products | 11.00 mcg | 3% |
| 3316 | Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with DHA and ARA, ready-to-feed | Baby Foods | 11.00 mcg | 3% |
| 3317 | Toddler formula, MEAD JOHNSON, ENFAGROW PREMIUM (formerly ENFAMIL, LIPIL, NEXT STEP), ready-to-feed | Baby Foods | 11.00 mcg | 3% |
| 3318 | Yogurt, vanilla, non-fat | Dairy and Egg Products | 11.00 mcg | 3% |
| 3319 | Yogurt, Greek, vanilla, nonfat | Dairy and Egg Products | 11.00 mcg | 3% |
| 3320 | Yogurt, vanilla, low fat. | Dairy and Egg Products | 11.00 mcg | 3% |
| 3321 | Yogurt, plain, low fat | Dairy and Egg Products | 11.00 mcg | 3% |
| 3322 | School Lunch, chicken nuggets, whole grain breaded | Fast Foods | 11.00 mcg | 3% |
| 3323 | Fast foods, chicken, breaded and fried, boneless pieces, plain | Fast Foods | 11.00 mcg | 3% |
| 3324 | Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 11.00 mcg | 3% |
| 3325 | Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 11.00 mcg | 3% |
| 3326 | Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 11.00 mcg | 3% |
| 3327 | Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 11.00 mcg | 3% |
| 3328 | Beef, brisket, flat half, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 11.00 mcg | 3% |
| 3329 | Tomato products, canned, puree, with salt added | Vegetables and Vegetable Products | 11.00 mcg | 3% |
| 3330 | Potatoes, scalloped, home-prepared with margarine | Vegetables and Vegetable Products | 11.00 mcg | 3% |
| 3331 | Potatoes, au gratin, home-prepared from recipe using margarine | Vegetables and Vegetable Products | 11.00 mcg | 3% |
| 3332 | Tomato products, canned, puree, without salt added | Vegetables and Vegetable Products | 11.00 mcg | 3% |
| 3333 | Potatoes, au gratin, home-prepared from recipe using butter | Vegetables and Vegetable Products | 11.00 mcg | 3% |
| 3334 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 11.00 mcg | 3% |
| 3335 | Beef, brisket, flat half, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 11.00 mcg | 3% |
| 3336 | Nuts, macadamia nuts, raw | Nut and Seed Products | 11.00 mcg | 3% |
| 3337 | Squash, winter, acorn, cooked, boiled, mashed, with salt | Vegetables and Vegetable Products | 11.00 mcg | 3% |
| 3338 | Tomatoes, red, ripe, cooked, stewed | Vegetables and Vegetable Products | 11.00 mcg | 3% |
| 3339 | Potatoes, scalloped, home-prepared with butter | Vegetables and Vegetable Products | 11.00 mcg | 3% |
| 3340 | Carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.00 mcg | 3% |
| 3341 | Pineapple, frozen, chunks, sweetened | Fruits and Fruit Juices | 11.00 mcg | 3% |
| 3342 | Restaurant, family style, chicken tenders | Restaurant Foods | 11.00 mcg | 3% |
| 3343 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, ready-to-feed | Baby Foods | 11.00 mcg | 3% |
| 3344 | Wheat, KAMUT khorasan, cooked | Cereal Grains and Pasta | 11.00 mcg | 3% |
| 3345 | Jams and preserves | Sweets | 11.00 mcg | 3% |
| 3346 | Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 11.00 mcg | 3% |
| 3347 | Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 11.00 mcg | 3% |
| 3348 | Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 11.00 mcg | 3% |
| 3349 | Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 11.00 mcg | 3% |
| 3350 | Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 11.00 mcg | 3% |
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