Foods high in Folate (USDA SR Legacy)

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 3401–3450 of 6,246 foods

#	Food	Category	Per 100 g	% DV
3401	Fish, rockfish, Pacific, mixed species, cooked, dry heat	Finfish and Shellfish Products	10.00 mcg	2%
3402	Fish, ocean perch, Atlantic, cooked, dry heat	Finfish and Shellfish Products	10.00 mcg	2%
3403	Fish, mullet, striped, cooked, dry heat	Finfish and Shellfish Products	10.00 mcg	2%
3404	Fish, herring, Atlantic, raw	Finfish and Shellfish Products	10.00 mcg	2%
3405	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Baked Products	10.00 mcg	2%
3406	Cake, cherry fudge with chocolate frosting	Baked Products	10.00 mcg	2%
3407	Snacks, candy bits, yogurt covered with vitamin C	Snacks	10.00 mcg	2%
3408	Grapefruit juice, white, canned, sweetened	Fruits and Fruit Juices	10.00 mcg	2%
3409	Grapefruit, raw, white, all areas	Fruits and Fruit Juices	10.00 mcg	2%
3410	Frankfurter, beef, heated	Sausages and Luncheon Meats	10.00 mcg	2%
3411	Bacon, turkey, unprepared	Sausages and Luncheon Meats	10.00 mcg	2%
3412	Sauce, sweet and sour, prepared-from-recipe	Soups, Sauces, and Gravies	10.00 mcg	2%
3413	Sauce, white, thin, prepared-from-recipe, with butter	Soups, Sauces, and Gravies	10.00 mcg	2%
3414	Game meat, deer, top round, separable lean only, 1" steak, cooked, broiled	Lamb, Veal, and Game Products	10.00 mcg	2%
3415	Fish, lingcod, cooked, dry heat	Finfish and Shellfish Products	10.00 mcg	2%
3416	Fish, bass, striped, cooked, dry heat	Finfish and Shellfish Products	10.00 mcg	2%
3417	Fish, salmon, sockeye, canned, without salt, drained solids with bone	Finfish and Shellfish Products	10.00 mcg	2%
3418	Mollusks, oyster, Pacific, raw	Finfish and Shellfish Products	10.00 mcg	2%
3419	Crustaceans, lobster, northern, raw	Finfish and Shellfish Products	10.00 mcg	2%
3420	Fish, catfish, channel, wild, raw	Finfish and Shellfish Products	10.00 mcg	2%
3421	Bread, paratha, whole wheat, commercially prepared, frozen	Baked Products	10.00 mcg	2%
3422	Soup, chunky vegetable, reduced sodium, canned, ready-to-serve	Soups, Sauces, and Gravies	10.00 mcg	2%
3423	Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, choice, cooked, roasted	Beef Products	10.00 mcg	2%
3424	Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, select, cooked, broiled	Beef Products	10.00 mcg	2%
3425	Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, select, cooked, broiled	Beef Products	10.00 mcg	2%
3426	Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, select, cooked, broiled	Beef Products	10.00 mcg	2%
3427	Beef, ground, 75% lean meat / 25% fat, patty, cooked, pan-broiled	Beef Products	10.00 mcg	2%
3428	Beef, ground, 85% lean meat / 15% fat, crumbles, cooked, pan-browned	Beef Products	10.00 mcg	2%
3429	Beef, loin, bottom sirloin butt, tri-tip steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled	Beef Products	10.00 mcg	2%
3430	Beef, chuck, clod roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted	Beef Products	10.00 mcg	2%
3431	Blackberry juice, canned	Fruits and Fruit Juices	10.00 mcg	2%
3432	Apricots, dried, sulfured, uncooked	Fruits and Fruit Juices	10.00 mcg	2%
3433	SILK Very Vanilla, soymilk	Legumes and Legume Products	10.00 mcg	2%
3434	SILK Light Chocolate, soymilk	Legumes and Legume Products	10.00 mcg	2%
3435	SILK Light Vanilla, soymilk	Legumes and Legume Products	10.00 mcg	2%
3436	SILK Light Plain, soymilk	Legumes and Legume Products	10.00 mcg	2%
3437	SILK Chocolate, soymilk	Legumes and Legume Products	10.00 mcg	2%
3438	Fish, catfish, channel, wild, cooked, dry heat	Finfish and Shellfish Products	10.00 mcg	2%
3439	Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, flour	Poultry Products	10.00 mcg	2%
3440	Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, ready-to-feed	Baby Foods	10.00 mcg	2%
3441	Infant formula, PBM PRODUCTS, store brand, soy, liquid concentrate, not reconstituted	Baby Foods	10.00 mcg	2%
3442	Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, ready-to-feed	Baby Foods	10.00 mcg	2%
3443	Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, liquid concentrate, reconstituted, with ARA and DHA	Baby Foods	10.00 mcg	2%
3444	Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, ready-to-feed	Baby Foods	10.00 mcg	2%
3445	Babyfood, cereal, oatmeal, prepared with whole milk	Baby Foods	10.00 mcg	2%
3446	Babyfood, vegetable, green beans and potatoes	Baby Foods	10.00 mcg	2%
3447	Babyfood, dinner, vegetables and turkey, strained	Baby Foods	10.00 mcg	2%
3448	Cheese, parmesan, dry grated, reduced fat	Dairy and Egg Products	10.00 mcg	2%
3449	Yogurt, fruit, lowfat, with low calorie sweetener	Dairy and Egg Products	10.00 mcg	2%
3450	Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled	Beef Products	10.00 mcg	2%

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Foods high in Folate (USDA SR Legacy)

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