Foods high in folate

Beef patties, frozen, broiled tops the list with 17.9 µg per serving. 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. 1Beef patties, frozen, broiledBeef Products · 3 oz (85 g)17.9 µg4% DV
  2. 2Beef eye of round roast, lean, choice, rawBeef Products · 4 oz (113 g)15.8 µg4% DV
  3. 3Top round steak, lean, rawBeef Products · 4 oz (113 g)15.8 µg4% DV
  4. 4Beef tri-tip roast, lean, rawBeef Products · 4 oz (113 g)14.7 µg4% DV
  5. 5Beef tri-tip roast, lean, rawBeef Products · 4 oz (113 g)14.7 µg4% DV
  6. 6Beef, brisket flat, lean, rawBeef Products · 4 oz (113 g)14.7 µg4% DV
  7. 7Beef, brisket flat, lean, choice, rawBeef Products · 4 oz (113 g)14.7 µg4% DV
  8. 8Beef brisket flat half, lean, rawBeef Products · 4 oz (113 g)14.7 µg4% DV
  9. 9Beef, chuck arm pot roast, lean, rawBeef Products · 4 oz (113 g)14.7 µg4% DV
  10. 10Beef, chuck arm pot roast, lean, choice, rawBeef Products · 4 oz (113 g)14.7 µg4% DV
  11. 11Beef chuck arm pot roast, lean, rawBeef Products · 4 oz (113 g)14.7 µg4% DV
  12. 12Beef flank steak, lean, rawBeef Products · 4 oz (113 g)14.7 µg4% DV
  13. 13Beef flank steak, lean, rawBeef Products · 4 oz (113 g)14.7 µg4% DV
  14. 14Beef flank steak, lean, rawBeef Products · 4 oz (113 g)14.7 µg4% DV
  15. 15Raw grass-fed beef strip steaks, lean onlyBeef Products · 4 oz (113 g)14.7 µg4% DV
  16. 16Beef rib, small end, lean, all grades, rawBeef Products · 4 oz (113 g)14.7 µg4% DV
  17. 17Beef rib steak, small end, lean, rawBeef Products · 4 oz (113 g)14.7 µg4% DV
  18. 18Beef rib, small end, lean, select, rawBeef Products · 4 oz (113 g)14.7 µg4% DV
  19. 19Beef, bottom round roast, lean, rawBeef Products · 4 oz (113 g)14.7 µg4% DV
  20. 20Beef, bottom round roast, lean, choice, rawBeef Products · 4 oz (113 g)14.7 µg4% DV
  21. 21Bottom round roast, lean, rawBeef Products · 4 oz (113 g)14.7 µg4% DV
  22. 22Beef, eye of round roast, lean, rawBeef Products · 4 oz (113 g)14.7 µg4% DV
  23. 23Eye of round roast, lean, rawBeef Products · 4 oz (113 g)14.7 µg4% DV
  24. 24Beef top round steak, lean, all grades, rawBeef Products · 4 oz (113 g)14.7 µg4% DV
  25. 25Beef top round steak, lean, choice, rawBeef Products · 4 oz (113 g)14.7 µg4% DV
  26. 26Beef top loin steak, lean, all grades, rawBeef Products · 4 oz (113 g)14.7 µg4% DV
  27. 27Top loin steak, lean, rawBeef Products · 4 oz (113 g)14.7 µg4% DV
  28. 28Beef, top loin steak, lean, select, rawBeef Products · 4 oz (113 g)14.7 µg4% DV
  29. 29Beef tenderloin steak, lean, all grades, rawBeef Products · 4 oz (113 g)14.7 µg4% DV
  30. 30Beef tenderloin steak, lean, rawBeef Products · 4 oz (113 g)14.7 µg4% DV
  31. 31Beef tenderloin steak, lean, select, rawBeef Products · 4 oz (113 g)14.7 µg4% DV
  32. 32Beef, top sirloin steak, lean, rawBeef Products · 4 oz (113 g)14.7 µg4% DV
  33. 33Beef top sirloin steak, lean, rawBeef Products · 4 oz (113 g)14.7 µg4% DV
  34. 34Beef top sirloin steak, lean, select, rawBeef Products · 4 oz (113 g)14.7 µg4% DV
  35. 35Tri-tip roast, lean, rawBeef Products · 4 oz (113 g)13.6 µg3% DV
  36. 36Beef eye of round roast, rawBeef Products · 4 oz (113 g)13.6 µg3% DV
  37. 37Beef eye of round roast, choice, rawBeef Products · 4 oz (113 g)13.6 µg3% DV
  38. 38Tip round roast, lean, rawBeef Products · 4 oz (113 g)13.6 µg3% DV
  39. 39Tip round roast, lean, rawBeef Products · 4 oz (113 g)13.6 µg3% DV
  40. 40Tip round roast, lean, rawBeef Products · 4 oz (113 g)13.6 µg3% DV
  41. 41Beef top round steak, rawBeef Products · 4 oz (113 g)13.6 µg3% DV
  42. 42Choice beef top round steak, rawBeef Products · 4 oz (113 g)13.6 µg3% DV
  43. 43Top round steak, rawBeef Products · 4 oz (113 g)13.6 µg3% DV
  44. 44Tri-tip roast, rawBeef Products · 4 oz (113 g)12.4 µg3% DV
  45. 45Tri-tip roast, rawBeef Products · 4 oz (113 g)12.4 µg3% DV
  46. 46Tri-tip roast, select, rawBeef Products · 4 oz (113 g)12.4 µg3% DV
  47. 47Flank steak, all grades, rawBeef Products · 4 oz (113 g)12.4 µg3% DV
  48. 48Flank steak, select, rawBeef Products · 4 oz (113 g)12.4 µg3% DV
  49. 49Top loin steak, rawBeef Products · 4 oz (113 g)12.4 µg3% DV
  50. 50Beef bottom round steak, rawBeef Products · 4 oz (113 g)12.4 µg3% DV
  51. 51Beef bottom round steak, choice, rawBeef Products · 4 oz (113 g)12.4 µg3% DV
  52. 52Beef bottom round steak, select, rawBeef Products · 4 oz (113 g)12.4 µg3% DV
  53. 53Beef eye of round roast, select, rawBeef Products · 4 oz (113 g)12.4 µg3% DV
  54. 54Knuckle tip center steak, all grades, rawBeef Products · 4 oz (113 g)12.4 µg3% DV
  55. 55Knuckle tip center steak, choice, rawBeef Products · 4 oz (113 g)12.4 µg3% DV
  56. 56Knuckle tip center steak, select, rawBeef Products · 4 oz (113 g)12.4 µg3% DV
  57. 57Beef tip round roast, lean and fat, rawBeef Products · 4 oz (113 g)12.4 µg3% DV
  58. 58Tip round roast, lean and fat, rawBeef Products · 4 oz (113 g)12.4 µg3% DV
  59. 59Tip round roast, lean and fat, rawBeef Products · 4 oz (113 g)12.4 µg3% DV
  60. 60Beef short loin top loin steak, rawBeef Products · 4 oz (113 g)12.4 µg3% DV
  61. 61Beef tenderloin steak, rawBeef Products · 4 oz (113 g)12.4 µg3% DV
  62. 62Choice beef tenderloin steak, rawBeef Products · 4 oz (113 g)12.4 µg3% DV
  63. 63Top sirloin steak, rawBeef Products · 4 oz (113 g)12.4 µg3% DV
  64. 64Top sirloin steak, rawBeef Products · 4 oz (113 g)12.4 µg3% DV
  65. 65Select beef top sirloin steak, rawBeef Products · 4 oz (113 g)12.4 µg3% DV
  66. 66Beef top round, lean, choice, pan-friedBeef Products · 3 oz (85 g)11.9 µg3% DV
  67. 67Brisket flat half, lean and fat, rawBeef Products · 4 oz (113 g)11.3 µg3% DV
  68. 68Chuck arm pot roast, lean and fat, rawBeef Products · 4 oz (113 g)11.3 µg3% DV
  69. 69Chuck arm pot roast, lean and fat, rawBeef Products · 4 oz (113 g)11.3 µg3% DV
  70. 70Chuck arm pot roast, lean and fat, rawBeef Products · 4 oz (113 g)11.3 µg3% DV
  71. 71Rib roast, small end, lean and fat, rawBeef Products · 4 oz (113 g)11.3 µg3% DV
  72. 72Choice beef rib, small end, rawBeef Products · 4 oz (113 g)11.3 µg3% DV
  73. 73Beef rib roast, small end, select, rawBeef Products · 4 oz (113 g)11.3 µg3% DV
  74. 74Tenderloin steak, rawBeef Products · 4 oz (113 g)11.3 µg3% DV
  75. 75Beef, ground, 70% lean meat / 30% fat, crumbles, cooked, pan-brownedBeef Products · 3 oz (85 g)11.1 µg3% DV
  76. 76Beef chuck eye ribs, boneless, lean and fat, select, rawBeef Products · 1 piece (340 g)10.2 µg3% DV
  77. 77Beef chuck eye ribs, boneless, lean, rawBeef Products · 1 piece (340 g)10.2 µg3% DV
  78. 78Beef, chuck arm pot roast, lean, braisedBeef Products · 3 oz (85 g)10.2 µg3% DV
  79. 79Beef chuck arm pot roast, lean, choice, braisedBeef Products · 3 oz (85 g)10.2 µg3% DV
  80. 80Beef chuck arm pot roast, lean, braisedBeef Products · 3 oz (85 g)10.2 µg3% DV
  81. 81Beef, ground, 75% lean meat / 25% fat, crumbles, cooked, pan-brownedBeef Products · 3 oz (85 g)10.2 µg3% DV
  82. 82Bottom round steak, lean, select, braisedBeef Products · 3 oz (85 g)10.2 µg3% DV
  83. 83Beef, bottom round steak, lean, braisedBeef Products · 3 oz (85 g)10.2 µg3% DV
  84. 84Beef top round, choice, pan-friedBeef Products · 3 oz (85 g)10.2 µg3% DV
  85. 85Prime beef top round steak, broiledBeef Products · 3 oz (85 g)10.2 µg3% DV
  86. 86Brisket flat half, lean and fat, rawBeef Products · 4 oz (113 g)10.2 µg3% DV
  87. 87Beef, trimmed cuts, lean, rawBeef Products · 4 oz (113 g)10.2 µg3% DV
  88. 88Beef, trimmed cuts, lean, rawBeef Products · 4 oz (113 g)10.2 µg3% DV
  89. 89Prime beef top round, rawBeef Products · 4 oz (113 g)10.2 µg3% DV
  90. 90Boneless beef chuck eye ribs, rawBeef Products · 1 piece (331 g)9.9 µg2% DV
  91. 91Beef chuck eye ribs, boneless, lean, rawBeef Products · 1 piece (331 g)9.9 µg2% DV
  92. 92Beef chuck eye ribs, boneless, lean and fat, choice, rawBeef Products · 1 piece (325 g)9.8 µg2% DV
  93. 93Boneless beef chuck eye ribs, lean, rawBeef Products · 1 piece (325 g)9.8 µg2% DV
  94. 94Beef brisket flat, lean, braisedBeef Products · 3 oz (85 g)9.3 µg2% DV
  95. 95Beef brisket, flat, lean, braisedBeef Products · 3 oz (85 g)9.3 µg2% DV
  96. 96Beef brisket, flat, lean, braisedBeef Products · 3 oz (85 g)9.3 µg2% DV
  97. 97Beef, brisket flat, lean, braisedBeef Products · 3 oz (85 g)9.3 µg2% DV
  98. 98Beef brisket flat half, lean, choice, braisedBeef Products · 3 oz (85 g)9.3 µg2% DV
  99. 99Beef brisket flat half, lean, braisedBeef Products · 3 oz (85 g)9.3 µg2% DV
  100. 100Beef chuck arm pot roast, lean, braisedBeef Products · 3 oz (85 g)9.3 µg2% DV

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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.