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 4301–4350 of 4,811 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4301 | Pork, cured, ham, boneless, mini ham-half, extra lean and regular, roasted | Pork Products | 3.00 mcg | 1% |
| 4302 | Pork, cured, breakfast strips, raw or unheated | Pork Products | 3.00 mcg | 1% |
| 4303 | Pork, cured, ham, boneless, mini ham-half, extra-lean (approximately 5% fat), roasted | Pork Products | 3.00 mcg | 1% |
| 4304 | Pork, cured, ham, shoulder, cottage roll, lean and fat, unheated | Pork Products | 3.00 mcg | 1% |
| 4305 | Pork, cured, ham, shoulder, cottage roll, lean and fat, roasted | Pork Products | 3.00 mcg | 1% |
| 4306 | Butterbur (fuki), canned | Vegetables and Vegetable Products | 3.00 mcg | 1% |
| 4307 | Celeriac, boiled, drained | Vegetables and Vegetable Products | 3.00 mcg | 1% |
| 4308 | Taro shoots, raw | Vegetables and Vegetable Products | 3.00 mcg | 1% |
| 4309 | Taro shoots, cooked | Vegetables and Vegetable Products | 3.00 mcg | 1% |
| 4310 | Nopales (prickly pear), raw | Vegetables and Vegetable Products | 3.00 mcg | 1% |
| 4311 | Nopales (prickly pear), cooked | Vegetables and Vegetable Products | 3.00 mcg | 1% |
| 4312 | Bamboo shoots, canned, drained solids | Vegetables and Vegetable Products | 3.00 mcg | 1% |
| 4313 | Garlic, raw | Vegetables and Vegetable Products | 3.00 mcg | 1% |
| 4314 | Nuts, coconut meat, desiccated, sweetened, flaked, packaged | Nuts and Seeds | 3.00 mcg | 1% |
| 4315 | Nuts, coconut water (liquid from coconut) | Nuts and Seeds | 3.00 mcg | 1% |
| 4316 | Beef, brain, raw | Beef Products | 3.00 mcg | 1% |
| 4317 | Beef, heart, raw | Beef Products | 3.00 mcg | 1% |
| 4318 | Beef, pancreas, raw | Beef Products | 3.00 mcg | 1% |
| 4319 | Beef, pancreas, braised | Beef Products | 3.00 mcg | 1% |
| 4320 | Limeade, frozen concentrate | Beverages | 3.00 mcg | 1% |
| 4321 | Milk shake (fast food), strawberry | Beverages | 3.00 mcg | 1% |
| 4322 | Fish, gefiltefish, commercial, sweet recipe with broth | Finfish and Shellfish Products | 3.00 mcg | 1% |
| 4323 | Fish, pollock, atlantic (boston blue), raw | Finfish and Shellfish Products | 3.00 mcg | 1% |
| 4324 | Fish, pollock, (alaska), raw | Finfish and Shellfish Products | 3.00 mcg | 1% |
| 4325 | Fish, pollock (alaska), baked or broiled | Finfish and Shellfish Products | 3.00 mcg | 1% |
| 4326 | Fish, shark (dogfish), mixed species, raw | Finfish and Shellfish Products | 3.00 mcg | 1% |
| 4327 | Fish, pollock, atlantic (boston blue), baked or broiled | Finfish and Shellfish Products | 3.00 mcg | 1% |
| 4328 | Fish, salmon, chum (keta), raw | Finfish and Shellfish Products | 3.00 mcg | 1% |
| 4329 | Fish, salmon, coho, wild, raw | Finfish and Shellfish Products | 3.00 mcg | 1% |
| 4330 | Fish, salmon, pink (humpback), raw | Finfish and Shellfish Products | 3.00 mcg | 1% |
| 4331 | Fish, cod (scrod), atlantic, smoked | Finfish and Shellfish Products | 3.00 mcg | 1% |
| 4332 | Lamb, New Zealand, composite cuts, fat, raw | Lamb, Veal and Game | 3.00 mcg | 1% |
| 4333 | Lamb, New Zealand, composite cuts, fat, cooked | Lamb, Veal and Game | 3.00 mcg | 1% |
| 4334 | Veal, loin, lean and fat, raw | Lamb, Veal and Game | 3.00 mcg | 1% |
| 4335 | Veal, loin, lean, raw | Lamb, Veal and Game | 3.00 mcg | 1% |
| 4336 | Veal, shoulder, blade, lean and fat, raw | Lamb, Veal and Game | 3.00 mcg | 1% |
| 4337 | Veal, shoulder, blade, lean, raw | Lamb, Veal and Game | 3.00 mcg | 1% |
| 4338 | Veal, ground, raw | Lamb, Veal and Game | 3.00 mcg | 1% |
| 4339 | Lamb, brain, raw | Lamb, Veal and Game | 3.00 mcg | 1% |
| 4340 | Veal, brain, raw | Lamb, Veal and Game | 3.00 mcg | 1% |
| 4341 | Veal, brain, braised | Lamb, Veal and Game | 3.00 mcg | 1% |
| 4342 | Veal, pancreas, raw | Lamb, Veal and Game | 3.00 mcg | 1% |
| 4343 | Veal, pancreas, braised | Lamb, Veal and Game | 3.00 mcg | 1% |
| 4344 | Lamb, tongue, braised | Lamb, Veal and Game | 3.00 mcg | 1% |
| 4345 | Game meat, seal, harp, raw | Lamb, Veal and Game | 3.00 mcg | 1% |
| 4346 | Cookie, coconut macaroon | Baked Products | 3.00 mcg | 1% |
| 4347 | Snacks, corn-based, extruded, cones, plain | Snacks | 3.00 mcg | 1% |
| 4348 | Dessert, frozen, pudding pop, chocolate | Sweets | 3.00 mcg | 1% |
| 4349 | Candies, bars, sweet chocolate | Sweets | 3.00 mcg | 1% |
| 4350 | Candies, fondant, sweet chocolate coated | Sweets | 3.00 mcg | 1% |
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