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 3801–3850 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3801 | Beef, loin, bottom sirloin butt, tri-tip roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 9.00 mcg | 2% |
| 3802 | Beef, rib eye, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, select, cooked, broiled | Beef Products | 9.00 mcg | 2% |
| 3803 | Beef, brisket, flat half, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 9.00 mcg | 2% |
| 3804 | Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled | Beef Products | 9.00 mcg | 2% |
| 3805 | Beef, chuck, clod roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 9.00 mcg | 2% |
| 3806 | Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, pan-fried | Beef Products | 9.00 mcg | 2% |
| 3807 | Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, prime, raw | Beef Products | 9.00 mcg | 2% |
| 3808 | Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 9.00 mcg | 2% |
| 3809 | Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 9.00 mcg | 2% |
| 3810 | Beef, round, full cut, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 9.00 mcg | 2% |
| 3811 | Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 9.00 mcg | 2% |
| 3812 | Beef, brisket, flat half, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 9.00 mcg | 2% |
| 3813 | Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 9.00 mcg | 2% |
| 3814 | Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 9.00 mcg | 2% |
| 3815 | Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 9.00 mcg | 2% |
| 3816 | Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 9.00 mcg | 2% |
| 3817 | Beef, brisket, flat half, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 9.00 mcg | 2% |
| 3818 | Catsup, low sodium | Vegetables and Vegetable Products | 9.00 mcg | 2% |
| 3819 | Chard, swiss, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mcg | 2% |
| 3820 | Taro, tahitian, raw | Vegetables and Vegetable Products | 9.00 mcg | 2% |
| 3821 | Purslane, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 9.00 mcg | 2% |
| 3822 | Mustard greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 9.00 mcg | 2% |
| 3823 | Arrowhead, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 9.00 mcg | 2% |
| 3824 | Cheese, pasteurized process, American, low fat | Dairy and Egg Products | 9.00 mcg | 2% |
| 3825 | Tomato sauce, canned, no salt added | Vegetables and Vegetable Products | 9.00 mcg | 2% |
| 3826 | Jams and preserves, no sugar (with sodium saccharin), any flavor | Sweets | 9.00 mcg | 2% |
| 3827 | Marmalade, orange | Sweets | 9.00 mcg | 2% |
| 3828 | Egg custards, dry mix, prepared with whole milk | Sweets | 9.00 mcg | 2% |
| 3829 | Beef, chuck, top blade, separable lean only, trimmed to 0" fat, select, cooked, broiled | Beef Products | 9.00 mcg | 2% |
| 3830 | Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 9.00 mcg | 2% |
| 3831 | Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 9.00 mcg | 2% |
| 3832 | Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised | Beef Products | 9.00 mcg | 2% |
| 3833 | Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 9.00 mcg | 2% |
| 3834 | Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 9.00 mcg | 2% |
| 3835 | Beef, round, full cut, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 9.00 mcg | 2% |
| 3836 | Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised | Beef Products | 9.00 mcg | 2% |
| 3837 | Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 9.00 mcg | 2% |
| 3838 | Beef, ground, 70% lean meat / 30% fat, raw | Beef Products | 9.00 mcg | 2% |
| 3839 | Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled | Beef Products | 9.00 mcg | 2% |
| 3840 | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 9.00 mcg | 2% |
| 3841 | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 9.00 mcg | 2% |
| 3842 | Seeds, pumpkin and squash seeds, whole, roasted, with salt added | Nut and Seed Products | 9.00 mcg | 2% |
| 3843 | Nuts, coconut meat, dried (desiccated), creamed | Nut and Seed Products | 9.00 mcg | 2% |
| 3844 | Catsup | Vegetables and Vegetable Products | 9.00 mcg | 2% |
| 3845 | Carrots, canned, no salt added, drained solids | Vegetables and Vegetable Products | 9.00 mcg | 2% |
| 3846 | Arrowhead, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mcg | 2% |
| 3847 | Pumpkin, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 9.00 mcg | 2% |
| 3848 | Mushrooms, morel, raw | Vegetables and Vegetable Products | 9.00 mcg | 2% |
| 3849 | Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled | Pork Products | 9.00 mcg | 2% |
| 3850 | Pork, fresh, leg (ham), whole, separable lean only, raw | Pork Products | 9.00 mcg | 2% |
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