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 4401–4450 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4401 | Beef, variety meats and by-products, tongue, cooked, simmered | Beef Products | 7.00 mcg | 2% |
| 4402 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned | Nut and Seed Products | 7.00 mcg | 2% |
| 4403 | Taro, tahitian, cooked, without salt | Vegetables and Vegetable Products | 7.00 mcg | 2% |
| 4404 | Potatoes, au gratin, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 7.00 mcg | 2% |
| 4405 | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added | Vegetables and Vegetable Products | 7.00 mcg | 2% |
| 4406 | Candies, Tamarind | Sweets | 7.00 mcg | 2% |
| 4407 | Jams, preserves, marmalades, sweetened with fruit juice | Sweets | 7.00 mcg | 2% |
| 4408 | Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 7.00 mcg | 2% |
| 4409 | Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 7.00 mcg | 2% |
| 4410 | Beef, loin, tenderloin steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 7.00 mcg | 2% |
| 4411 | Beef, loin, tenderloin steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 7.00 mcg | 2% |
| 4412 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, select, cooked, broiled | Beef Products | 7.00 mcg | 2% |
| 4413 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 7.00 mcg | 2% |
| 4414 | Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 7.00 mcg | 2% |
| 4415 | Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 7.00 mcg | 2% |
| 4416 | Beef, chuck, under blade pot roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 7.00 mcg | 2% |
| 4417 | Beef, brisket, point half, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 7.00 mcg | 2% |
| 4418 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, choice, cooked | Beef Products | 7.00 mcg | 2% |
| 4419 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, cooked | Beef Products | 7.00 mcg | 2% |
| 4420 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, select, cooked | Beef Products | 7.00 mcg | 2% |
| 4421 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, choice, cooked | Beef Products | 7.00 mcg | 2% |
| 4422 | Beef, cured, luncheon meat, jellied | Sausages and Luncheon Meats | 7.00 mcg | 2% |
| 4423 | Beef, variety meats and by-products, tongue, raw | Beef Products | 7.00 mcg | 2% |
| 4424 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 7.00 mcg | 2% |
| 4425 | Sweet potato, canned, syrup pack, solids and liquids | Vegetables and Vegetable Products | 7.00 mcg | 2% |
| 4426 | Peaches, dehydrated (low-moisture), sulfured, uncooked | Fruits and Fruit Juices | 7.00 mcg | 2% |
| 4427 | Cheese, american cheddar, imitation | Dairy and Egg Products | 7.00 mcg | 2% |
| 4428 | Babyfood, carrots, toddler | Baby Foods | 7.00 mcg | 2% |
| 4429 | CRACKER BARREL, chicken tenderloin platter, fried | Restaurant Foods | 7.00 mcg | 2% |
| 4430 | Restaurant, family style, chicken fingers, from kid's menu | Restaurant Foods | 7.00 mcg | 2% |
| 4431 | Pinon Nuts, roasted (Navajo) | American Indian/Alaska Native Foods | 7.00 mcg | 2% |
| 4432 | Agave, raw (Southwest) | American Indian/Alaska Native Foods | 7.00 mcg | 2% |
| 4433 | Noodles, egg, cooked, unenriched, with added salt | Cereal Grains and Pasta | 7.00 mcg | 2% |
| 4434 | Frozen novelties, fruit and juice bars | Sweets | 7.00 mcg | 2% |
| 4435 | Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 7.00 mcg | 2% |
| 4436 | Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 7.00 mcg | 2% |
| 4437 | Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 7.00 mcg | 2% |
| 4438 | Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, prime, cooked, roasted | Beef Products | 7.00 mcg | 2% |
| 4439 | Beef, short loin, top loin, separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled | Beef Products | 7.00 mcg | 2% |
| 4440 | Beef, round, tip round, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 7.00 mcg | 2% |
| 4441 | Beef, round, tip round, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 7.00 mcg | 2% |
| 4442 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, prime, cooked, roasted | Beef Products | 7.00 mcg | 2% |
| 4443 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled | Beef Products | 7.00 mcg | 2% |
| 4444 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 7.00 mcg | 2% |
| 4445 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 7.00 mcg | 2% |
| 4446 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 7.00 mcg | 2% |
| 4447 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 7.00 mcg | 2% |
| 4448 | Beef, brisket, point half, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 7.00 mcg | 2% |
| 4449 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 7.00 mcg | 2% |
| 4450 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, choice, cooked | Beef Products | 7.00 mcg | 2% |
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