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 3651–3700 of 6,246 foods

#	Food	Category	Per 100 g	% DV
3651	Game meat, antelope, cooked, roasted	Lamb, Veal, and Game Products	9.00 mcg	2%
3652	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Legumes and Legume Products	9.00 mcg	2%
3653	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Legumes and Legume Products	9.00 mcg	2%
3654	Salmon nuggets, cooked as purchased, unheated	Finfish and Shellfish Products	9.00 mcg	2%
3655	Salmon nuggets, breaded, frozen, heated	Finfish and Shellfish Products	9.00 mcg	2%
3656	Fish, rockfish, Pacific, mixed species, raw	Finfish and Shellfish Products	9.00 mcg	2%
3657	Fish, lingcod, raw	Finfish and Shellfish Products	9.00 mcg	2%
3658	Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate, prepared with water	Beverages	9.00 mcg	2%
3659	Chicken, roasting, dark meat, meat only, raw	Poultry Products	9.00 mcg	2%
3660	Chicken, broilers or fryers, wing, meat and skin, cooked, roasted	Poultry Products	9.00 mcg	2%
3661	Babyfood, cereal, mixed, prepared with whole milk	Baby Foods	9.00 mcg	2%
3662	Babyfood, dinner, macaroni and tomato and beef, junior	Baby Foods	9.00 mcg	2%
3663	Babyfood, dinner, macaroni and tomato and beef, strained	Baby Foods	9.00 mcg	2%
3664	Ice cream, soft serve, chocolate	Dairy and Egg Products	9.00 mcg	2%
3665	Yogurt, fruit variety, nonfat, fortified with vitamin D	Dairy and Egg Products	9.00 mcg	2%
3666	Yogurt, fruit, low fat, 10 grams protein per 8 ounce, fortified with vitamin D	Dairy and Egg Products	9.00 mcg	2%
3667	Yogurt, fruit, low fat, 9 grams protein per 8 ounce, fortified with vitamin D	Dairy and Egg Products	9.00 mcg	2%
3668	Cheese, cream	Dairy and Egg Products	9.00 mcg	2%
3669	Beverages, pineapple and orange juice drink, canned	Beverages	9.00 mcg	2%
3670	Beverages, pineapple and grapefruit juice drink, canned	Beverages	9.00 mcg	2%
3671	Beef, brisket, flat half, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised	Beef Products	9.00 mcg	2%
3672	Beef, brisket, flat half, separable lean and fat, trimmed to 1/8" fat, select, raw	Beef Products	9.00 mcg	2%
3673	Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled	Beef Products	9.00 mcg	2%
3674	Grapefruit, sections, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	9.00 mcg	2%
3675	Grapefruit, sections, canned, juice pack, solids and liquids	Fruits and Fruit Juices	9.00 mcg	2%
3676	Grapefruit, sections, canned, water pack, solids and liquids	Fruits and Fruit Juices	9.00 mcg	2%
3677	Grapefruit, raw, white, Florida	Fruits and Fruit Juices	9.00 mcg	2%
3678	Bologna, chicken, turkey, pork	Sausages and Luncheon Meats	9.00 mcg	2%
3679	Soup, tomato bisque, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	9.00 mcg	2%
3680	Soup, chicken vegetable with potato and cheese, chunky, ready-to-serve	Soups, Sauces, and Gravies	9.00 mcg	2%
3681	Turkey, retail parts, drumstick, meat only, cooked, roasted	Poultry Products	9.00 mcg	2%
3682	Turkey from whole, light meat, meat only, with added solution, cooked, roasted	Poultry Products	9.00 mcg	2%
3683	Ostrich, inside strip, raw	Poultry Products	9.00 mcg	2%
3684	Emu, ground, cooked, pan-broiled	Poultry Products	9.00 mcg	2%
3685	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Baked Products	9.00 mcg	2%
3686	Game meat, deer, loin, separable lean only, 1" steak, cooked, broiled	Lamb, Veal, and Game Products	9.00 mcg	2%
3687	Game meat, squirrel, cooked, roasted	Lamb, Veal, and Game Products	9.00 mcg	2%
3688	Soymilk, original and vanilla, with added calcium, vitamins A and D	Legumes and Legume Products	9.00 mcg	2%
3689	Chicken, broilers or fryers, thigh, meat only, cooked, fried	Poultry Products	9.00 mcg	2%
3690	Chicken, broilers or fryers, leg, meat only, cooked, fried	Poultry Products	9.00 mcg	2%
3691	Chicken, broilers or fryers, drumstick, meat only, cooked, fried	Poultry Products	9.00 mcg	2%
3692	Babyfood, dinner, pasta with vegetables	Baby Foods	9.00 mcg	2%
3693	Cheese, cottage, nonfat, uncreamed, dry, large or small curd	Dairy and Egg Products	9.00 mcg	2%
3694	Beef, ground, unspecified fat content, cooked	Beef Products	9.00 mcg	2%
3695	McDONALD'S, Vanilla Reduced Fat Ice Cream Cone	Fast Foods	9.00 mcg	2%
3696	Mollusks, oyster, eastern, canned	Finfish and Shellfish Products	9.00 mcg	2%
3697	Crustaceans, shrimp, mixed species, canned	Finfish and Shellfish Products	9.00 mcg	2%
3698	Fish, grouper, mixed species, raw	Finfish and Shellfish Products	9.00 mcg	2%
3699	Fish, bass, striped, raw	Finfish and Shellfish Products	9.00 mcg	2%
3700	Beef, ground, 80% lean meat / 20% fat, patty, cooked, pan-broiled	Beef Products	9.00 mcg	2%

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Foods high in Folate (USDA SR Legacy)

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