Foods high in folate

Raw grass-fed beef strip steaks, lean only tops the list with 11.1 µg per 100 calories. The Daily Value for folate is 400 µg. Ranked from 11,672 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Raw grass-fed beef strip steaks, lean onlyBeef Products11.1 µg
  2. 2Beef eye of round roast, lean, choice, rawBeef Products10.9 µg
  3. 3Eye of round roast, lean, rawBeef Products10.9 µg
  4. 4Top round steak, lean, rawBeef Products10.9 µg
  5. 5Beef brisket flat half, lean, rawBeef Products10.5 µg
  6. 6Beef, eye of round roast, lean, rawBeef Products10.5 µg
  7. 7Beef chuck arm pot roast, lean, rawBeef Products10.4 µg
  8. 8Beef, brisket flat, lean, rawBeef Products10.2 µg
  9. 9Beef top sirloin steak, lean, select, rawBeef Products10.2 µg
  10. 10Beef, bottom round roast, lean, rawBeef Products10.2 µg
  11. 11Bottom round roast, lean, rawBeef Products10.2 µg
  12. 12Beef, brisket flat, lean, choice, rawBeef Products10.1 µg
  13. 13Beef, top sirloin steak, lean, rawBeef Products9.9 µg
  14. 14Beef, chuck arm pot roast, lean, rawBeef Products9.8 µg
  15. 15Tip round roast, lean, rawBeef Products9.8 µg
  16. 16Beef, top loin steak, lean, select, rawBeef Products9.8 µg
  17. 17Beef rib, small end, lean, select, rawBeef Products9.7 µg
  18. 18Beef top round steak, lean, all grades, rawBeef Products9.6 µg
  19. 19Beef top sirloin steak, lean, rawBeef Products9.6 µg
  20. 20Tip round roast, lean, rawBeef Products9.5 µg
  21. 21Beef flank steak, lean, rawBeef Products9.5 µg
  22. 22Beef top loin steak, lean, all grades, rawBeef Products9.4 µg
  23. 23Beef, chuck arm pot roast, lean, choice, rawBeef Products9.4 µg
  24. 24Tri-tip roast, lean, rawBeef Products9.3 µg
  25. 25Beef, bottom round roast, lean, choice, rawBeef Products9.3 µg
  26. 26Beef top round steak, lean, choice, rawBeef Products9.3 µg
  27. 27Tip round roast, lean, rawBeef Products9.2 µg
  28. 28Beef flank steak, lean, rawBeef Products9.2 µg
  29. 29Beef rib, small end, lean, all grades, rawBeef Products9.2 µg
  30. 30Beef tri-tip roast, lean, rawBeef Products9.2 µg
  31. 31Beef rib steak, small end, lean, rawBeef Products8.8 µg
  32. 32Beef tenderloin steak, lean, select, rawBeef Products8.8 µg
  33. 33Beef flank steak, lean, rawBeef Products8.7 µg
  34. 34Beef tenderloin steak, lean, all grades, rawBeef Products8.5 µg
  35. 35Beef tri-tip roast, lean, rawBeef Products8.4 µg
  36. 36Top loin steak, lean, rawBeef Products8.4 µg
  37. 37Beef tenderloin steak, lean, rawBeef Products8.2 µg
  38. 38Knuckle tip center steak, select, rawBeef Products8 µg
  39. 39Knuckle tip center steak, all grades, rawBeef Products7.7 µg
  40. 40Flank steak, select, rawBeef Products7.6 µg
  41. 41Tip round roast, lean and fat, rawBeef Products7.6 µg
  42. 42Knuckle tip center steak, choice, rawBeef Products7.3 µg
  43. 43Top round steak, rawBeef Products7.3 µg
  44. 44Beef tip round roast, lean and fat, rawBeef Products7.3 µg
  45. 45Beef flank steak, lean and fat, rawBeef Products7.3 µg
  46. 46Beef eye of round roast, rawBeef Products7.2 µg
  47. 47Beef top round steak, rawBeef Products7.2 µg
  48. 48Choice beef top round steak, rawBeef Products7.1 µg
  49. 49Beef patties, frozen, broiledBeef Products7.1 µg
  50. 50Flank steak, all grades, rawBeef Products7.1 µg
  51. 51Tip round roast, lean and fat, rawBeef Products7.1 µg
  52. 52Tri-tip roast, select, rawBeef Products7 µg
  53. 53Beef eye of round roast, choice, rawBeef Products6.9 µg
  54. 54Beef, trimmed cuts, lean, rawBeef Products6.9 µg
  55. 55Beef eye of round roast, select, rawBeef Products6.9 µg
  56. 56Tri-tip roast, rawBeef Products6.7 µg
  57. 57Beef, lean, trimmed to 1/8" fat, rawBeef Products6.4 µg
  58. 58Beef, trimmed cuts, lean, rawBeef Products6.3 µg
  59. 59Tri-tip roast, rawBeef Products6.3 µg
  60. 60Shoulder top and center steak, lean and fat, grilledBeef Products6.3 µg
  61. 61Beef shank crosscuts, lean, rawBeef Products6.3 µg
  62. 62Beef top round steak, lean, select, broiledBeef Products6.2 µg
  63. 63Beef, top sirloin steak, lean, broiledBeef Products6.2 µg
  64. 64Round tip center steak, lean and fat, grilledBeef Products6.2 µg
  65. 65Beef top round, lean, choice, pan-friedBeef Products6.1 µg
  66. 66Beef eye of round roast, lean, select, roastedBeef Products6.1 µg
  67. 67Beef bottom round roast, lean, select, roastedBeef Products6.1 µg
  68. 68Shoulder top and center steak, lean and fat, grilledBeef Products6 µg
  69. 69Tip round roast, lean, roastedBeef Products6 µg
  70. 70Shoulder top and center steak, choice, grilledBeef Products6 µg
  71. 71Beef top round steak, lean, all grades, broiledBeef Products5.9 µg
  72. 72Beef eye of round roast, lean, all grades, roastedBeef Products5.9 µg
  73. 73Beef bottom round steak, select, rawBeef Products5.9 µg
  74. 74Beef, top sirloin steak, lean, select, broiledBeef Products5.9 µg
  75. 75Beef chuck arm pot roast, lean, braisedBeef Products5.9 µg
  76. 76Beef, bottom round steak, lean, braisedBeef Products5.9 µg
  77. 77Bottom round steak, lean, select, braisedBeef Products5.8 µg
  78. 78Beef brisket flat half, lean, braisedBeef Products5.8 µg
  79. 79Select beef top sirloin steak, rawBeef Products5.8 µg
  80. 80Clod roast, lean, roastedBeef Products5.8 µg
  81. 81Clod roast, roastedBeef Products5.8 µg
  82. 82Beef round, lean, broiledBeef Products5.8 µg
  83. 83Beef bottom round steak, rawBeef Products5.7 µg
  84. 84Beef, eye of round roast, lean, choice, roastedBeef Products5.7 µg
  85. 85Beef, top round steak, lean, choice, broiledBeef Products5.7 µg
  86. 86Round tip side steak, lean and fat, rawBeef Products5.7 µg
  87. 87Knuckle tip center steak, all grades, grilledBeef Products5.6 µg
  88. 88Beef top loin steak, lean, select, grilledBeef Products5.6 µg
  89. 89Top sirloin steak, lean, broiledBeef Products5.6 µg
  90. 90Beef chuck arm pot roast, lean, braisedBeef Products5.6 µg
  91. 91Beef, brisket flat, lean, braisedBeef Products5.6 µg
  92. 92Beef, chuck arm pot roast, lean, braisedBeef Products5.6 µg
  93. 93Beef brisket, flat, lean, braisedBeef Products5.6 µg
  94. 94Beef bottom round steak, choice, rawBeef Products5.6 µg
  95. 95Beef, bottom round roast, lean, cookedBeef Products5.5 µg
  96. 96Eye of round steak, lean, broiledBeef Products5.5 µg
  97. 97Top sirloin steak, rawBeef Products5.5 µg
  98. 98Top sirloin steak, lean, broiledBeef Products5.5 µg
  99. 99Clod roast, lean, rawBeef Products5.4 µg
  100. 100Knuckle tip side steak, all grades, rawBeef Products5.4 µg

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Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.