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 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4301 | Pasta, cooked, unenriched, with added salt | Cereal Grains and Pasta | 7.00 mcg | 2% |
| 4302 | Mollusks, oyster, eastern, wild, raw | Finfish and Shellfish Products | 7.00 mcg | 2% |
| 4303 | Mollusks, clam, mixed species, canned, drained solids | Finfish and Shellfish Products | 7.00 mcg | 2% |
| 4304 | Fish, cod, Atlantic, raw | Finfish and Shellfish Products | 7.00 mcg | 2% |
| 4305 | Beverages, citrus fruit juice drink, frozen concentrate, prepared with water | Beverages | 7.00 mcg | 2% |
| 4306 | Beverages, chocolate malt powder, prepared with 1% milk, fortified | Beverages | 7.00 mcg | 2% |
| 4307 | Beef, ground, 75% lean meat / 25% fat, loaf, cooked, baked | Beef Products | 7.00 mcg | 2% |
| 4308 | Beef, ground, 80% lean meat / 20% fat, loaf, cooked, baked | Beef Products | 7.00 mcg | 2% |
| 4309 | Beef, ground, 95% lean meat / 5% fat, patty, cooked, pan-broiled | Beef Products | 7.00 mcg | 2% |
| 4310 | Beef, ground, 95% lean meat / 5% fat, patty, cooked, broiled | Beef Products | 7.00 mcg | 2% |
| 4311 | Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 7.00 mcg | 2% |
| 4312 | Beef, plate, outside skirt steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 7.00 mcg | 2% |
| 4313 | Beef, plate, inside skirt steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 7.00 mcg | 2% |
| 4314 | Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 7.00 mcg | 2% |
| 4315 | Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 7.00 mcg | 2% |
| 4316 | Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 7.00 mcg | 2% |
| 4317 | Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 7.00 mcg | 2% |
| 4318 | Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 7.00 mcg | 2% |
| 4319 | Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 7.00 mcg | 2% |
| 4320 | Cereals, WHEATENA, cooked with water | Breakfast Cereals | 7.00 mcg | 2% |
| 4321 | Bologna, meat and poultry | Sausages and Luncheon Meats | 7.00 mcg | 2% |
| 4322 | Frankfurter, chicken | Sausages and Luncheon Meats | 7.00 mcg | 2% |
| 4323 | Soup, chunky vegetable, canned, ready-to-serve | Soups, Sauces, and Gravies | 7.00 mcg | 2% |
| 4324 | Turkey, retail parts, breast, meat and skin, raw | Poultry Products | 7.00 mcg | 2% |
| 4325 | Turkey, wing, from whole bird, meat only, with added solution, raw | Poultry Products | 7.00 mcg | 2% |
| 4326 | Chicken, broiler, rotisserie, BBQ, wing, meat only | Poultry Products | 7.00 mcg | 2% |
| 4327 | Chicken patty, frozen, cooked | Poultry Products | 7.00 mcg | 2% |
| 4328 | Turkey, Ground, cooked | Poultry Products | 7.00 mcg | 2% |
| 4329 | Turkey, Ground, raw | Poultry Products | 7.00 mcg | 2% |
| 4330 | Turkey, mechanically deboned, from turkey frames, raw | Poultry Products | 7.00 mcg | 2% |
| 4331 | Turkey roast, boneless, frozen, seasoned, light and dark meat, raw | Poultry Products | 7.00 mcg | 2% |
| 4332 | Turkey, whole, wing, meat only, raw | Poultry Products | 7.00 mcg | 2% |
| 4333 | Turkey, all classes, wing, meat and skin, raw | Poultry Products | 7.00 mcg | 2% |
| 4334 | Turkey, whole, light meat, raw | Poultry Products | 7.00 mcg | 2% |
| 4335 | Turkey, whole, meat only, raw | Poultry Products | 7.00 mcg | 2% |
| 4336 | Chicken, broilers or fryers, back, meat only, cooked, stewed | Poultry Products | 7.00 mcg | 2% |
| 4337 | Chicken, broilers or fryers, back, meat only, cooked, roasted | Poultry Products | 7.00 mcg | 2% |
| 4338 | Chicken, broilers or fryers, dark meat, meat and skin, raw | Poultry Products | 7.00 mcg | 2% |
| 4339 | Chicken, broilers or fryers, light meat, meat and skin, cooked, fried, flour | Poultry Products | 7.00 mcg | 2% |
| 4340 | Babyfood, juice, mixed fruit | Baby Foods | 7.00 mcg | 2% |
| 4341 | Cheese food, pasteurized process, American, without added vitamin D | Dairy and Egg Products | 7.00 mcg | 2% |
| 4342 | Yogurt, plain, whole milk | Dairy and Egg Products | 7.00 mcg | 2% |
| 4343 | Cheese spread, pasteurized process, American | Dairy and Egg Products | 7.00 mcg | 2% |
| 4344 | Cheese food, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 7.00 mcg | 2% |
| 4345 | Cheese, romano | Dairy and Egg Products | 7.00 mcg | 2% |
| 4346 | Beef, rib eye roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 7.00 mcg | 2% |
| 4347 | Beef, rib eye steak, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 7.00 mcg | 2% |
| 4348 | Beef, rib eye steak, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 7.00 mcg | 2% |
| 4349 | Beef, rib eye steak, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 7.00 mcg | 2% |
| 4350 | Beef, rib eye steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 7.00 mcg | 2% |
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