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 4501–4550 of 6,246 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4501 | Cucumber, with peel, raw | Vegetables and Vegetable Products | 7.00 mcg | 2% |
| 4502 | Pork, fresh, loin, center rib (chops or roasts), boneless, separable lean only, raw | Pork Products | 7.00 mcg | 2% |
| 4503 | Pork, fresh, leg (ham), whole, separable lean and fat, raw | Pork Products | 7.00 mcg | 2% |
| 4504 | Babyfood, dessert, banana yogurt, strained | Baby Foods | 7.00 mcg | 2% |
| 4505 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 7.00 mcg | 2% |
| 4506 | Turkey, light or dark meat, smoked, cooked, with skin, bone removed | Poultry Products | 7.00 mcg | 2% |
| 4507 | CRACKER BARREL, chicken tenderloin platter, fried, from kid's menu | Restaurant Foods | 7.00 mcg | 2% |
| 4508 | Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, pan-fried | Pork Products | 7.00 mcg | 2% |
| 4509 | Mango nectar, canned | Fruits and Fruit Juices | 7.00 mcg | 2% |
| 4510 | Pears, raw, bosc (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 7.00 mcg | 2% |
| 4511 | Pears, raw, red anjou | Fruits and Fruit Juices | 7.00 mcg | 2% |
| 4512 | Sapote, mamey, raw | Fruits and Fruit Juices | 7.00 mcg | 2% |
| 4513 | Rhubarb, raw | Fruits and Fruit Juices | 7.00 mcg | 2% |
| 4514 | Turkey, light or dark meat, smoked, cooked, skin and bone removed | Poultry Products | 7.00 mcg | 2% |
| 4515 | Candies, MARS SNACKFOOD US, MILKY WAY Midnight Bar | Sweets | 7.00 mcg | 2% |
| 4516 | Frozen novelties, ice cream type, vanilla ice cream, light, no sugar added, chocolate coated | Sweets | 7.00 mcg | 2% |
| 4517 | Fish, salmon, red, canned, bones removed (Alaska Native) | American Indian/Alaska Native Foods | 7.00 mcg | 2% |
| 4518 | Squash, Indian, cooked, boiled (Navajo) | American Indian/Alaska Native Foods | 7.00 mcg | 2% |
| 4519 | Candies, white chocolate | Sweets | 7.00 mcg | 2% |
| 4520 | Game meat, boar, wild, cooked, roasted | Lamb, Veal, and Game Products | 6.00 mcg | 2% |
| 4521 | Fish, tilapia, cooked, dry heat | Finfish and Shellfish Products | 6.00 mcg | 2% |
| 4522 | Veal, ground, cooked, pan-fried | Lamb, Veal, and Game Products | 6.00 mcg | 2% |
| 4523 | Beverages, Lemonade, powder | Beverages | 6.00 mcg | 2% |
| 4524 | Beef, ground, 93% lean meat / 7% fat, loaf, cooked, baked | Beef Products | 6.00 mcg | 2% |
| 4525 | Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 6.00 mcg | 2% |
| 4526 | Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 6.00 mcg | 2% |
| 4527 | Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 6.00 mcg | 2% |
| 4528 | Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 6.00 mcg | 2% |
| 4529 | Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 6.00 mcg | 2% |
| 4530 | Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 6.00 mcg | 2% |
| 4531 | Frankfurter, meat, heated | Sausages and Luncheon Meats | 6.00 mcg | 2% |
| 4532 | Sausage, chicken, beef, pork, skinless, smoked | Sausages and Luncheon Meats | 6.00 mcg | 2% |
| 4533 | Sausage, turkey, breakfast links, mild, raw | Sausages and Luncheon Meats | 6.00 mcg | 2% |
| 4534 | Oscar Mayer, Wieners (beef franks) | Sausages and Luncheon Meats | 6.00 mcg | 2% |
| 4535 | Luncheon meat, pork, canned | Sausages and Luncheon Meats | 6.00 mcg | 2% |
| 4536 | Sauce, ready-to-serve, pepper or hot | Soups, Sauces, and Gravies | 6.00 mcg | 2% |
| 4537 | Turkey, back, from whole bird, meat only, with added solution, roasted | Poultry Products | 6.00 mcg | 2% |
| 4538 | Turkey, back, from whole bird, meat only, with added solution, raw | Poultry Products | 6.00 mcg | 2% |
| 4539 | Turkey from whole, light meat, meat and skin, with added solution, raw | Poultry Products | 6.00 mcg | 2% |
| 4540 | Turkey, dark meat from whole, meat and skin, with added solution, raw | Poultry Products | 6.00 mcg | 2% |
| 4541 | Turkey, dark meat from whole, meat only, with added solution, raw | Poultry Products | 6.00 mcg | 2% |
| 4542 | Turkey, ground, 85% lean, 15% fat, raw | Poultry Products | 6.00 mcg | 2% |
| 4543 | Squab, (pigeon), meat and skin, raw | Poultry Products | 6.00 mcg | 2% |
| 4544 | Pheasant, raw, meat only | Poultry Products | 6.00 mcg | 2% |
| 4545 | Pheasant, raw, meat and skin | Poultry Products | 6.00 mcg | 2% |
| 4546 | Guinea hen, meat only, raw | Poultry Products | 6.00 mcg | 2% |
| 4547 | Veal, variety meats and by-products, brain, cooked, pan-fried | Lamb, Veal, and Game Products | 6.00 mcg | 2% |
| 4548 | Fish, wolffish, Atlantic, cooked, dry heat | Finfish and Shellfish Products | 6.00 mcg | 2% |
| 4549 | Fish, spot, cooked, dry heat | Finfish and Shellfish Products | 6.00 mcg | 2% |
| 4550 | Fish, seatrout, mixed species, cooked, dry heat | Finfish and Shellfish Products | 6.00 mcg | 2% |
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