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 3601–3650 of 6,246 foods

#	Food	Category	Per 100 g	% DV
3601	Restaurant, Chinese, orange chicken	Restaurant Foods	10.00 mcg	2%
3602	Game meat, elk, cooked, roasted	Lamb, Veal, and Game Products	9.00 mcg	2%
3603	Game meat, buffalo, water, cooked, roasted	Lamb, Veal, and Game Products	9.00 mcg	2%
3604	Fish, tuna, fresh, skipjack, raw	Finfish and Shellfish Products	9.00 mcg	2%
3605	Fish, salmon, coho, wild, cooked, moist heat	Finfish and Shellfish Products	9.00 mcg	2%
3606	Fish, salmon, coho, wild, raw	Finfish and Shellfish Products	9.00 mcg	2%
3607	Fish, ocean perch, Atlantic, raw	Finfish and Shellfish Products	9.00 mcg	2%
3608	Fish, mullet, striped, raw	Finfish and Shellfish Products	9.00 mcg	2%
3609	Cake, yellow, unenriched, dry mix	Baked Products	9.00 mcg	2%
3610	Cake, pudding-type, white, unenriched, dry mix	Baked Products	9.00 mcg	2%
3611	Cake, pound, commercially prepared, other than all butter, unenriched	Baked Products	9.00 mcg	2%
3612	Beverages, Malted drink mix, chocolate, powder, prepared with whole milk	Beverages	9.00 mcg	2%
3613	Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled	Beef Products	9.00 mcg	2%
3614	Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled	Beef Products	9.00 mcg	2%
3615	Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, select, cooked, roasted	Beef Products	9.00 mcg	2%
3616	Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted	Beef Products	9.00 mcg	2%
3617	Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8"fat, choice, cooked, broiled	Beef Products	9.00 mcg	2%
3618	Beef, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, all grades, cooked	Beef Products	9.00 mcg	2%
3619	Beef, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, all grades, raw	Beef Products	9.00 mcg	2%
3620	Grapefruit, raw, pink and red, Florida	Fruits and Fruit Juices	9.00 mcg	2%
3621	Figs, dried, uncooked	Fruits and Fruit Juices	9.00 mcg	2%
3622	Bratwurst, veal, cooked	Sausages and Luncheon Meats	9.00 mcg	2%
3623	Soup, cream of asparagus, canned, prepared with equal volume water	Soups, Sauces, and Gravies	9.00 mcg	2%
3624	Soup, cream of onion, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	9.00 mcg	2%
3625	Soup, clam chowder, new england, canned, prepared with equal volume low fat (2%) milk	Soups, Sauces, and Gravies	9.00 mcg	2%
3626	Soup, shark fin, restaurant-prepared	Soups, Sauces, and Gravies	9.00 mcg	2%
3627	Turkey, retail parts, breast, meat only, cooked, roasted	Poultry Products	9.00 mcg	2%
3628	Turkey, retail parts, breast, meat only, with added solution, cooked, roasted	Poultry Products	9.00 mcg	2%
3629	Emu, top loin, cooked, broiled	Poultry Products	9.00 mcg	2%
3630	Emu, fan fillet, cooked, broiled	Poultry Products	9.00 mcg	2%
3631	Game meat, deer, tenderloin, separable lean only, cooked, broiled	Lamb, Veal, and Game Products	9.00 mcg	2%
3632	Game meat, elk, tenderloin, separable lean only, cooked, broiled	Lamb, Veal, and Game Products	9.00 mcg	2%
3633	Game meat, elk, round, separable lean only, cooked, broiled	Lamb, Veal, and Game Products	9.00 mcg	2%
3634	Game meat, elk, loin, separable lean only, cooked, broiled	Lamb, Veal, and Game Products	9.00 mcg	2%
3635	Veal, variety meats and by-products, tongue, cooked, braised	Lamb, Veal, and Game Products	9.00 mcg	2%
3636	Game meat, rabbit, domesticated, composite of cuts, cooked, stewed	Lamb, Veal, and Game Products	9.00 mcg	2%
3637	Tofu, extra firm, prepared with nigari	Legumes and Legume Products	9.00 mcg	2%
3638	Fish, turbot, european, cooked, dry heat	Finfish and Shellfish Products	9.00 mcg	2%
3639	Fish, mackerel, king, cooked, dry heat	Finfish and Shellfish Products	9.00 mcg	2%
3640	Fish, anchovy, european, raw	Finfish and Shellfish Products	9.00 mcg	2%
3641	Beverages, coffee, instant, mocha, sweetened	Beverages	9.00 mcg	2%
3642	Pancakes, gluten-free, frozen, ready-to-heat	Baked Products	9.00 mcg	2%
3643	Beef, round, bottom round, roast, separable lean only, trimmed to 1/8" fat, choice, cooked, roasted	Beef Products	9.00 mcg	2%
3644	Beef, round, bottom round, roast, separable lean only, trimmed to 1/8" fat, all grades, cooked	Beef Products	9.00 mcg	2%
3645	Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled	Beef Products	9.00 mcg	2%
3646	Beef, chuck, clod roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted	Beef Products	9.00 mcg	2%
3647	Beef, chuck, clod roast, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted	Beef Products	9.00 mcg	2%
3648	Beef, chuck, top blade, separable lean and fat, trimmed to 0" fat, select, cooked, broiled	Beef Products	9.00 mcg	2%
3649	Beef, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, choice, raw	Beef Products	9.00 mcg	2%
3650	Bologna, turkey	Sausages and Luncheon Meats	9.00 mcg	2%

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Foods high in Folate (USDA SR Legacy)

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