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 4051–4100 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4051 | Carrots, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 4052 | Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 8.00 mcg | 2% |
| 4053 | Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 8.00 mcg | 2% |
| 4054 | Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 8.00 mcg | 2% |
| 4055 | Beef, round, bottom round, roast, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 8.00 mcg | 2% |
| 4056 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 8.00 mcg | 2% |
| 4057 | Beef, brisket, point half, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 8.00 mcg | 2% |
| 4058 | Beef, cured, breakfast strips, cooked | Beef Products | 8.00 mcg | 2% |
| 4059 | Tomatoes, red, ripe, canned, packed in tomato juice, no salt added | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 4060 | Potatoes, frozen, whole, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 4061 | Sweet potato, canned, syrup pack, drained solids | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 4062 | Dock, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 4063 | Yambean (jicama), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 4064 | Turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 4065 | Turnips, frozen, unprepared | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 4066 | Tomato products, canned, sauce, with herbs and cheese | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 4067 | Tomatoes, red, ripe, canned, packed in tomato juice | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 4068 | Potatoes, frozen, whole, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 4069 | Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 4070 | Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 4071 | Persimmons, japanese, raw | Fruits and Fruit Juices | 8.00 mcg | 2% |
| 4072 | Rice, white, long-grain, parboiled, unenriched, dry | Cereal Grains and Pasta | 8.00 mcg | 2% |
| 4073 | Rice, white, long-grain, regular, raw, unenriched | Cereal Grains and Pasta | 8.00 mcg | 2% |
| 4074 | Barley flour or meal | Cereal Grains and Pasta | 8.00 mcg | 2% |
| 4075 | Candies, HERSHEY'S, ALMOND JOY BITES | Sweets | 8.00 mcg | 2% |
| 4076 | Frostings, vanilla, creamy, ready-to-eat | Sweets | 8.00 mcg | 2% |
| 4077 | Candies, MARS SNACKFOOD US, M&M's Milk Chocolate Candies | Sweets | 8.00 mcg | 2% |
| 4078 | Candies, milk chocolate coated raisins | Sweets | 8.00 mcg | 2% |
| 4079 | Beef, chuck, mock tender steak, separable lean only, trimmed to 0" fat, select, cooked, broiled | Beef Products | 8.00 mcg | 2% |
| 4080 | Beef, chuck, mock tender steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 8.00 mcg | 2% |
| 4081 | Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 8.00 mcg | 2% |
| 4082 | Beef, rib eye, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 8.00 mcg | 2% |
| 4083 | Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 8.00 mcg | 2% |
| 4084 | Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 8.00 mcg | 2% |
| 4085 | Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 8.00 mcg | 2% |
| 4086 | Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 8.00 mcg | 2% |
| 4087 | Beef, loin, top loin, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 8.00 mcg | 2% |
| 4088 | Beef, round, tip round, roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 8.00 mcg | 2% |
| 4089 | Beef, round, tip round, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 8.00 mcg | 2% |
| 4090 | Beef, round, bottom round, roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 8.00 mcg | 2% |
| 4091 | Beef, round, full cut, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 8.00 mcg | 2% |
| 4092 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 8.00 mcg | 2% |
| 4093 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 8.00 mcg | 2% |
| 4094 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 8.00 mcg | 2% |
| 4095 | Beef, short loin, t-bone steak, separable lean only, trimmed to 0" fat, select, cooked, broiled | Beef Products | 8.00 mcg | 2% |
| 4096 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 0" fat, select, cooked, broiled | Beef Products | 8.00 mcg | 2% |
| 4097 | Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 8.00 mcg | 2% |
| 4098 | Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, raw | Beef Products | 8.00 mcg | 2% |
| 4099 | Beef, rib, eye, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 8.00 mcg | 2% |
| 4100 | Dock, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
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