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
Selling a product with folate? Generate a print-ready nutrition label from your recipe.
Showing 4001–4050 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4001 | Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 8.00 mcg | 2% |
| 4002 | Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 8.00 mcg | 2% |
| 4003 | Beef, chuck for stew, separable lean and fat, choice, cooked, braised | Beef Products | 8.00 mcg | 2% |
| 4004 | Beef, chuck for stew, separable lean and fat, select, cooked, braised | Beef Products | 8.00 mcg | 2% |
| 4005 | Beef, chuck for stew, separable lean and fat, all grades, cooked, braised | Beef Products | 8.00 mcg | 2% |
| 4006 | Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 8.00 mcg | 2% |
| 4007 | Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 8.00 mcg | 2% |
| 4008 | Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 8.00 mcg | 2% |
| 4009 | Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 8.00 mcg | 2% |
| 4010 | Sauce, teriyaki, ready-to-serve | Soups, Sauces, and Gravies | 8.00 mcg | 2% |
| 4011 | Soup, vegetable beef, canned, condensed | Soups, Sauces, and Gravies | 8.00 mcg | 2% |
| 4012 | Soup, clam chowder, manhattan, canned, condensed | Soups, Sauces, and Gravies | 8.00 mcg | 2% |
| 4013 | Turkey, retail parts, thigh, meat and skin, cooked, roasted | Poultry Products | 8.00 mcg | 2% |
| 4014 | Turkey, thigh, from whole bird, meat only, with added solution, roasted | Poultry Products | 8.00 mcg | 2% |
| 4015 | Turkey, drumstick, from whole bird, meat only, with added solution, roasted | Poultry Products | 8.00 mcg | 2% |
| 4016 | Chicken, broiler, rotisserie, BBQ, thigh, meat and skin | Poultry Products | 8.00 mcg | 2% |
| 4017 | Chicken, broiler, rotisserie, BBQ, thigh, meat only | Poultry Products | 8.00 mcg | 2% |
| 4018 | Turkey, all classes, back, meat and skin, cooked, roasted | Poultry Products | 8.00 mcg | 2% |
| 4019 | Turkey, whole, skin (light and dark), roasted | Poultry Products | 8.00 mcg | 2% |
| 4020 | Chicken, broilers or fryers, dark meat, meat only, cooked, roasted | Poultry Products | 8.00 mcg | 2% |
| 4021 | Salad dressing, mayonnaise, soybean and safflower oil, with salt | Fats and Oils | 8.00 mcg | 2% |
| 4022 | Babyfood, yogurt, whole milk, with fruit, multigrain cereal and added DHA fortified | Baby Foods | 8.00 mcg | 2% |
| 4023 | Cheese, pasteurized process, pimento | Dairy and Egg Products | 8.00 mcg | 2% |
| 4024 | Cheese, pasteurized process, American, fortified with vitamin D | Dairy and Egg Products | 8.00 mcg | 2% |
| 4025 | Cheese, mozzarella, whole milk, low moisture | Dairy and Egg Products | 8.00 mcg | 2% |
| 4026 | Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 8.00 mcg | 2% |
| 4027 | Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 8.00 mcg | 2% |
| 4028 | Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 8.00 mcg | 2% |
| 4029 | Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 8.00 mcg | 2% |
| 4030 | Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 8.00 mcg | 2% |
| 4031 | Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 8.00 mcg | 2% |
| 4032 | Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 8.00 mcg | 2% |
| 4033 | Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 8.00 mcg | 2% |
| 4034 | Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 8.00 mcg | 2% |
| 4035 | Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 8.00 mcg | 2% |
| 4036 | Fast foods, strawberry banana smoothie made with ice and low-fat yogurt | Fast Foods | 8.00 mcg | 2% |
| 4037 | Fast Foods, Fried Chicken, Wing, meat only, skin and breading removed | Fast Foods | 8.00 mcg | 2% |
| 4038 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 0" fat, select, cooked, broiled | Beef Products | 8.00 mcg | 2% |
| 4039 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 8.00 mcg | 2% |
| 4040 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 8.00 mcg | 2% |
| 4041 | Beef, brisket, whole, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 8.00 mcg | 2% |
| 4042 | Beef, chopped, cured, smoked | Sausages and Luncheon Meats | 8.00 mcg | 2% |
| 4043 | Turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 4044 | Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 4045 | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 4046 | New zealand spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 4047 | Potatoes, o'brien, home-prepared | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 4048 | Potatoes, mashed, home-prepared, whole milk added | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 4049 | Potatoes, o'brien, frozen, unprepared | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 4050 | Celeriac, raw | Vegetables and Vegetable Products | 8.00 mcg | 2% |
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