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 4101–4150 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4101 | Yambean (jicama), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 4102 | Carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 4103 | Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 4104 | Passion-fruit juice, yellow, raw | Fruits and Fruit Juices | 8.00 mcg | 2% |
| 4105 | Melons, casaba, raw | Fruits and Fruit Juices | 8.00 mcg | 2% |
| 4106 | Egg custards, dry mix, prepared with 2% milk | Sweets | 8.00 mcg | 2% |
| 4107 | Beef, plate, outside skirt steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 8.00 mcg | 2% |
| 4108 | Beef, chuck, top blade, separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 8.00 mcg | 2% |
| 4109 | Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 8.00 mcg | 2% |
| 4110 | Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 8.00 mcg | 2% |
| 4111 | Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 8.00 mcg | 2% |
| 4112 | Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 8.00 mcg | 2% |
| 4113 | Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 8.00 mcg | 2% |
| 4114 | Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 8.00 mcg | 2% |
| 4115 | Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 8.00 mcg | 2% |
| 4116 | Beef, loin, top loin, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 8.00 mcg | 2% |
| 4117 | Beef, short loin, top loin, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 8.00 mcg | 2% |
| 4118 | Beef, round, tip round, roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 8.00 mcg | 2% |
| 4119 | Beef, round, bottom round, roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 8.00 mcg | 2% |
| 4120 | Beef, round, bottom round, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 8.00 mcg | 2% |
| 4121 | Beef, round, full cut, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 8.00 mcg | 2% |
| 4122 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 8.00 mcg | 2% |
| 4123 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 8.00 mcg | 2% |
| 4124 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 8.00 mcg | 2% |
| 4125 | Beef, short loin, t-bone steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 8.00 mcg | 2% |
| 4126 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 8.00 mcg | 2% |
| 4127 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 8.00 mcg | 2% |
| 4128 | Beef, variety meats and by-products, lungs, cooked, braised | Beef Products | 8.00 mcg | 2% |
| 4129 | Nuts, coconut meat, dried (desiccated), sweetened, shredded | Nut and Seed Products | 8.00 mcg | 2% |
| 4130 | Pickles, cucumber, dill, reduced sodium | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 4131 | Pickles, cucumber, dill or kosher dill | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 4132 | Potatoes, mashed, home-prepared, whole milk and butter added | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 4133 | Lotus root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 4134 | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 4135 | New Zealand spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 4136 | Lotus root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.00 mcg | 2% |
| 4137 | Pork, fresh, loin, center rib (roasts), boneless, separable lean and fat, cooked, roasted | Pork Products | 8.00 mcg | 2% |
| 4138 | Blueberries, wild, canned, heavy syrup, drained | Fruits and Fruit Juices | 8.00 mcg | 2% |
| 4139 | Pears, asian, raw | Fruits and Fruit Juices | 8.00 mcg | 2% |
| 4140 | Rhubarb, frozen, uncooked | Fruits and Fruit Juices | 8.00 mcg | 2% |
| 4141 | Rambutan, canned, syrup pack | Fruits and Fruit Juices | 8.00 mcg | 2% |
| 4142 | Lime juice, canned or bottled, unsweetened | Fruits and Fruit Juices | 8.00 mcg | 2% |
| 4143 | Limes, raw | Fruits and Fruit Juices | 8.00 mcg | 2% |
| 4144 | Babyfood, dessert, blueberry yogurt, strained | Baby Foods | 8.00 mcg | 2% |
| 4145 | Babyfood, dessert, peach yogurt | Baby Foods | 8.00 mcg | 2% |
| 4146 | Cheese, pasteurized process, cheddar or American, low sodium | Dairy and Egg Products | 8.00 mcg | 2% |
| 4147 | Restaurant, Chinese, sesame chicken | Restaurant Foods | 8.00 mcg | 2% |
| 4148 | Caribou, shoulder meat, dried (Alaska Native) | American Indian/Alaska Native Foods | 8.00 mcg | 2% |
| 4149 | Van's, Gluten Free, Totally Original Waffles | Baked Products | 8.00 mcg | 2% |
| 4150 | Schar, Gluten-Free, Classic White Rolls | Baked Products | 8.00 mcg | 2% |
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