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 3501–3550 of 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3501 | Game meat, native, caribou (reindeer), heart, raw | Lamb, Veal and Game | 6.00 mcg | 2% |
| 3502 | Beef, chuck, blade roast, boneless, lean and fat, 3mm (1/8'') trim, cooked, braised | Beef Products | 6.00 mcg | 2% |
| 3503 | Beef, chuck, blade roast, boneless, lean, cooked, braised | Beef Products | 6.00 mcg | 2% |
| 3504 | Beef, chuck, blade steak, with bone, lean, cooked, braised | Beef Products | 6.00 mcg | 2% |
| 3505 | Fish, tilapia, baked or broiled | Finfish and Shellfish Products | 6.00 mcg | 2% |
| 3506 | Beef, chuck, cross rib roast, boneless, lean and fat, 0mm (0") trim, cooked, braised | Beef Products | 6.00 mcg | 2% |
| 3507 | Beef, chuck, cross rib roast, boneless, lean and fat, 3mm (1/8") trim, cooked, braised | Beef Products | 6.00 mcg | 2% |
| 3508 | Beef, chuck, cross rib roast, boneless, lean, cooked, braised | Beef Products | 6.00 mcg | 2% |
| 3509 | Beef, chuck, cross rib steak, boneless, lean and fat, 3mm (1/8") trim, cooked, braised | Beef Products | 6.00 mcg | 2% |
| 3510 | Beef, chuck, cross rib steak, boneless, lean, cooked, braised | Beef Products | 6.00 mcg | 2% |
| 3511 | Beef, fat, cooked | Beef Products | 6.00 mcg | 2% |
| 3512 | Beef, flank, flank steak, boneless, lean and fat, 0mm (0") trim, cooked, braised | Beef Products | 6.00 mcg | 2% |
| 3513 | Beef, flank, flank steak, boneless, lean, cooked, braised | Beef Products | 6.00 mcg | 2% |
| 3514 | Beef, hip, inside (top) round steak, boneless, lean and fat, 3mm (1/8") trim, cooked, braised | Beef Products | 6.00 mcg | 2% |
| 3515 | Beef, hip, outside (bottom) round roast, boneless, lean and fat, 0mm (0") trim, cooked, roasted | Beef Products | 6.00 mcg | 2% |
| 3516 | Beef, hip, outside (bottom) round roast, boneless, lean and fat, 3mm (1/8") trim, cooked, roasted | Beef Products | 6.00 mcg | 2% |
| 3517 | Beef, hip, outside (bottom) round roast, boneless, lean, cooked, roasted | Beef Products | 6.00 mcg | 2% |
| 3518 | Beef, hip, outside (bottom) round steak, boneless, lean and fat, 0mm (0") trim, cooked, braised | Beef Products | 6.00 mcg | 2% |
| 3519 | Beef, hip, outside (bottom) round steak, boneless, lean and fat, 3mm (1/8") trim, cooked, braised | Beef Products | 6.00 mcg | 2% |
| 3520 | Beef, hip, outside (bottom) round steak, boneless, lean, cooked, braised | Beef Products | 6.00 mcg | 2% |
| 3521 | Beef, rib, rib eye roast, boneless, lean and fat, 3mm (1/8") trim, cooked, roasted | Beef Products | 6.00 mcg | 2% |
| 3522 | Beef, rib, rib eye roast, boneless, lean, cooked, roasted | Beef Products | 6.00 mcg | 2% |
| 3523 | Beef, rib, rib eye steak, boneless, lean and fat, 0mm (0") trim, cooked, broiled | Beef Products | 6.00 mcg | 2% |
| 3524 | Beef, rib, rib eye steak, boneless, lean, cooked, broiled | Beef Products | 6.00 mcg | 2% |
| 3525 | Beef, rib, rib roast with bone, lean and fat, 3mm (1/8") trim, cooked, roasted | Beef Products | 6.00 mcg | 2% |
| 3526 | Beef, rib, rib roast with bone, lean, cooked, roasted | Beef Products | 6.00 mcg | 2% |
| 3527 | Beef, hip, sirloin tip roast, boneless, lean and fat, 0mm (0") trim, cooked, roasted | Beef Products | 6.00 mcg | 2% |
| 3528 | Beef, hip, sirloin tip roast, boneless, lean and fat, 3mm (1/8") trim, cooked, roasted | Beef Products | 6.00 mcg | 2% |
| 3529 | Beef, hip, sirloin tip roast, boneless, lean, cooked, roasted | Beef Products | 6.00 mcg | 2% |
| 3530 | Beef, hip, sirloin tip steak, boneless, lean and fat, 0mm (0") trim, cooked, braised | Beef Products | 6.00 mcg | 2% |
| 3531 | Beef, loin, strip loin roast, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 6.00 mcg | 2% |
| 3532 | Beef, loin, strip loin roast, boneless, lean and fat, 3mm (1/8") trim, cooked, roasted | Beef Products | 6.00 mcg | 2% |
| 3533 | Beef, loin, strip loin (new york) steak, boneless, lean and fat, 3mm (1/8") trim, cooked, broiled | Beef Products | 6.00 mcg | 2% |
| 3534 | Beef, loin, t-bone steak (porterhouse), lean and fat, 3mm (1/8") trim, cooked, broiled | Beef Products | 6.00 mcg | 2% |
| 3535 | Pork, ground, medium, raw | Pork Products | 6.00 mcg | 2% |
| 3536 | Beef, loin, top sirloin roast, boneless, lean, cooked, roasted | Beef Products | 6.00 mcg | 2% |
| 3537 | Beef, loin, top sirloin steak, boneless, lean and fat, 0mm (0") trim, cooked, broiled | Beef Products | 6.00 mcg | 2% |
| 3538 | Beef, loin, top sirloin steak, boneless, lean and fat, 3mm (1/8") trim, cooked, broiled | Beef Products | 6.00 mcg | 2% |
| 3539 | Beef, loin, top sirloin steak, boneless, lean, cooked, broiled | Beef Products | 6.00 mcg | 2% |
| 3540 | Beef, loin, bottom sirloin tri-tip roast, boneless, lean and fat, 0mm (0'') trim, cooked, roasted | Beef Products | 6.00 mcg | 2% |
| 3541 | Beef, loin, bottom sirloin tri-tip roast, boneless, lean, cooked, roasted | Beef Products | 6.00 mcg | 2% |
| 3542 | Beef, loin, bottom sirloin tri-tip steak, boneless, lean and fat, 0mm (0'') trim, cooked, broiled | Beef Products | 6.00 mcg | 2% |
| 3543 | Pork, loin, rib roast, boneless, lean and fat, raw | Pork Products | 6.00 mcg | 2% |
| 3544 | Beef, composite cuts, steak/roast, lean and fat, cooked | Beef Products | 6.00 mcg | 2% |
| 3545 | Candies, praline, homemade | Sweets | 6.00 mcg | 2% |
| 3546 | Beef, composite cuts, stewing beef, 0mm (0") trim, cooked | Beef Products | 6.00 mcg | 2% |
| 3547 | Soup, red pepper and black bean, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 6.00 mcg | 2% |
| 3548 | Sweet potato, baked, skin removed after baking, with salt | Vegetables and Vegetable Products | 6.00 mcg | 2% |
| 3549 | Sweet potato, boiled without skin, with salt | Vegetables and Vegetable Products | 6.00 mcg | 2% |
| 3550 | Potato, scalloped, dry mix, prepared with water, 2% milk and margarine | Vegetables and Vegetable Products | 6.00 mcg | 2% |
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