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 · 3 oz (85 g)11.9 µg3% DV
  3. 3Beef top round, lean, choice, pan-friedBeef Products · 3 oz (85 g)11.9 µg3% DV
  4. 4Top round steak, lean, rawBeef Products · 3 oz (85 g)11.9 µg3% DV
  5. 5Beef tri-tip roast, lean, rawBeef Products · 3 oz (85 g)11.1 µg3% DV
  6. 6Beef tri-tip roast, lean, rawBeef Products · 3 oz (85 g)11.1 µg3% DV
  7. 7Beef, brisket flat, lean, rawBeef Products · 3 oz (85 g)11.1 µg3% DV
  8. 8Beef, brisket flat, lean, choice, rawBeef Products · 3 oz (85 g)11.1 µg3% DV
  9. 9Beef brisket flat half, lean, rawBeef Products · 3 oz (85 g)11.1 µg3% DV
  10. 10Beef, chuck arm pot roast, lean, rawBeef Products · 3 oz (85 g)11.1 µg3% DV
  11. 11Beef, chuck arm pot roast, lean, choice, rawBeef Products · 3 oz (85 g)11.1 µg3% DV
  12. 12Beef chuck arm pot roast, lean, rawBeef Products · 3 oz (85 g)11.1 µg3% DV
  13. 13Beef flank steak, lean, rawBeef Products · 3 oz (85 g)11.1 µg3% DV
  14. 14Beef flank steak, lean, rawBeef Products · 3 oz (85 g)11.1 µg3% DV
  15. 15Beef flank steak, lean, rawBeef Products · 3 oz (85 g)11.1 µg3% DV
  16. 16Raw grass-fed beef strip steaks, lean onlyBeef Products · 3 oz (85 g)11.1 µg3% DV
  17. 17Beef, ground, 70% lean meat / 30% fat, crumbles, cooked, pan-brownedBeef Products · 3 oz (85 g)11.1 µg3% DV
  18. 18Beef rib, small end, lean, all grades, rawBeef Products · 3 oz (85 g)11.1 µg3% DV
  19. 19Beef rib steak, small end, lean, rawBeef Products · 3 oz (85 g)11.1 µg3% DV
  20. 20Beef rib, small end, lean, select, rawBeef Products · 3 oz (85 g)11.1 µg3% DV
  21. 21Beef, bottom round roast, lean, rawBeef Products · 3 oz (85 g)11.1 µg3% DV
  22. 22Beef, bottom round roast, lean, choice, rawBeef Products · 3 oz (85 g)11.1 µg3% DV
  23. 23Bottom round roast, lean, rawBeef Products · 3 oz (85 g)11.1 µg3% DV
  24. 24Beef, eye of round roast, lean, rawBeef Products · 3 oz (85 g)11.1 µg3% DV
  25. 25Eye of round roast, lean, rawBeef Products · 3 oz (85 g)11.1 µg3% DV
  26. 26Beef top round steak, lean, all grades, rawBeef Products · 3 oz (85 g)11.1 µg3% DV
  27. 27Beef top round steak, lean, choice, rawBeef Products · 3 oz (85 g)11.1 µg3% DV
  28. 28Beef top loin steak, lean, all grades, rawBeef Products · 3 oz (85 g)11.1 µg3% DV
  29. 29Top loin steak, lean, rawBeef Products · 3 oz (85 g)11.1 µg3% DV
  30. 30Beef, top loin steak, lean, select, rawBeef Products · 3 oz (85 g)11.1 µg3% DV
  31. 31Beef tenderloin steak, lean, all grades, rawBeef Products · 3 oz (85 g)11.1 µg3% DV
  32. 32Beef tenderloin steak, lean, rawBeef Products · 3 oz (85 g)11.1 µg3% DV
  33. 33Beef tenderloin steak, lean, select, rawBeef Products · 3 oz (85 g)11.1 µg3% DV
  34. 34Beef, top sirloin steak, lean, rawBeef Products · 3 oz (85 g)11.1 µg3% DV
  35. 35Beef top sirloin steak, lean, rawBeef Products · 3 oz (85 g)11.1 µg3% DV
  36. 36Beef top sirloin steak, lean, select, rawBeef Products · 3 oz (85 g)11.1 µg3% DV
  37. 37Tri-tip roast, lean, rawBeef Products · 3 oz (85 g)10.2 µg3% DV
  38. 38Beef, chuck arm pot roast, lean, braisedBeef Products · 3 oz (85 g)10.2 µg3% DV
  39. 39Beef chuck arm pot roast, lean, choice, braisedBeef Products · 3 oz (85 g)10.2 µg3% DV
  40. 40Beef chuck arm pot roast, lean, braisedBeef Products · 3 oz (85 g)10.2 µg3% DV
  41. 41Beef flank steak, lean and fat, rawBeef Products · 3 oz (85 g)10.2 µg3% DV
  42. 42Beef, ground, 75% lean meat / 25% fat, crumbles, cooked, pan-brownedBeef Products · 3 oz (85 g)10.2 µg3% DV
  43. 43Bottom round steak, lean, select, braisedBeef Products · 3 oz (85 g)10.2 µg3% DV
  44. 44Beef, bottom round steak, lean, braisedBeef Products · 3 oz (85 g)10.2 µg3% DV
  45. 45Beef eye of round roast, rawBeef Products · 3 oz (85 g)10.2 µg3% DV
  46. 46Beef eye of round roast, choice, rawBeef Products · 3 oz (85 g)10.2 µg3% DV
  47. 47Tip round roast, lean, rawBeef Products · 3 oz (85 g)10.2 µg3% DV
  48. 48Tip round roast, lean, rawBeef Products · 3 oz (85 g)10.2 µg3% DV
  49. 49Tip round roast, lean, rawBeef Products · 3 oz (85 g)10.2 µg3% DV
  50. 50Beef top round, choice, pan-friedBeef Products · 3 oz (85 g)10.2 µg3% DV
  51. 51Beef top round steak, rawBeef Products · 3 oz (85 g)10.2 µg3% DV
  52. 52Choice beef top round steak, rawBeef Products · 3 oz (85 g)10.2 µg3% DV
  53. 53Prime beef top round steak, broiledBeef Products · 3 oz (85 g)10.2 µg3% DV
  54. 54Top round steak, rawBeef Products · 3 oz (85 g)10.2 µg3% DV
  55. 55Tri-tip roast, rawBeef Products · 3 oz (85 g)9.3 µg2% DV
  56. 56Tri-tip roast, rawBeef Products · 3 oz (85 g)9.3 µg2% DV
  57. 57Tri-tip roast, select, rawBeef Products · 3 oz (85 g)9.3 µg2% DV
  58. 58Beef brisket flat, lean, braisedBeef Products · 3 oz (85 g)9.3 µg2% DV
  59. 59Beef brisket, flat, lean, braisedBeef Products · 3 oz (85 g)9.3 µg2% DV
  60. 60Beef brisket, flat, lean, braisedBeef Products · 3 oz (85 g)9.3 µg2% DV
  61. 61Beef, brisket flat, lean, braisedBeef Products · 3 oz (85 g)9.3 µg2% DV
  62. 62Beef brisket flat half, lean, choice, braisedBeef Products · 3 oz (85 g)9.3 µg2% DV
  63. 63Beef brisket flat half, lean, braisedBeef Products · 3 oz (85 g)9.3 µg2% DV
  64. 64Beef chuck arm pot roast, lean, braisedBeef Products · 3 oz (85 g)9.3 µg2% DV
  65. 65Beef chuck arm pot roast, lean, braisedBeef Products · 3 oz (85 g)9.3 µg2% DV
  66. 66Shoulder top and center steak, lean and fat, grilledBeef Products · 3 oz (85 g)9.3 µg2% DV
  67. 67Shoulder top and center steak, choice, grilledBeef Products · 3 oz (85 g)9.3 µg2% DV
  68. 68Shoulder top and center steak, lean and fat, grilledBeef Products · 3 oz (85 g)9.3 µg2% DV
  69. 69Flank steak, all grades, rawBeef Products · 3 oz (85 g)9.3 µg2% DV
  70. 70Flank steak, select, rawBeef Products · 3 oz (85 g)9.3 µg2% DV
  71. 71Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiledBeef Products · 3 oz (85 g)9.3 µg2% DV
  72. 72Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiledBeef Products · 3 oz (85 g)9.3 µg2% DV
  73. 73Beef, ground, 80% lean meat / 20% fat, crumbles, cooked, pan-brownedBeef Products · 3 oz (85 g)9.3 µg2% DV
  74. 74Top loin steak, rawBeef Products · 3 oz (85 g)9.3 µg2% DV
  75. 75Bottom round steak, lean and fat, select, braisedBeef Products · 3 oz (85 g)9.3 µg2% DV
  76. 76Beef bottom round steak, rawBeef Products · 3 oz (85 g)9.3 µg2% DV
  77. 77Beef bottom round steak, choice, rawBeef Products · 3 oz (85 g)9.3 µg2% DV
  78. 78Beef bottom round steak, select, rawBeef Products · 3 oz (85 g)9.3 µg2% DV
  79. 79Beef bottom round steak, lean, braisedBeef Products · 3 oz (85 g)9.3 µg2% DV
  80. 80Beef bottom round steak, lean, braisedBeef Products · 3 oz (85 g)9.3 µg2% DV
  81. 81Beef, bottom round steak, lean, braisedBeef Products · 3 oz (85 g)9.3 µg2% DV
  82. 82Bottom round steak, lean, braisedBeef Products · 3 oz (85 g)9.3 µg2% DV
  83. 83Beef eye of round roast, select, rawBeef Products · 3 oz (85 g)9.3 µg2% DV
  84. 84Knuckle tip center steak, all grades, rawBeef Products · 3 oz (85 g)9.3 µg2% DV
  85. 85Knuckle tip center steak, choice, rawBeef Products · 3 oz (85 g)9.3 µg2% DV
  86. 86Knuckle tip center steak, select, rawBeef Products · 3 oz (85 g)9.3 µg2% DV
  87. 87Beef tip round roast, lean and fat, rawBeef Products · 3 oz (85 g)9.3 µg2% DV
  88. 88Tip round roast, lean and fat, rawBeef Products · 3 oz (85 g)9.3 µg2% DV
  89. 89Tip round roast, lean and fat, rawBeef Products · 3 oz (85 g)9.3 µg2% DV
  90. 90Beef top round steak, lean, all grades, broiledBeef Products · 3 oz (85 g)9.3 µg2% DV
  91. 91Beef, top round steak, lean, choice, broiledBeef Products · 3 oz (85 g)9.3 µg2% DV
  92. 92Beef top round steak, lean, select, broiledBeef Products · 3 oz (85 g)9.3 µg2% DV
  93. 93Beef short loin top loin steak, rawBeef Products · 3 oz (85 g)9.3 µg2% DV
  94. 94Beef tenderloin steak, rawBeef Products · 3 oz (85 g)9.3 µg2% DV
  95. 95Choice beef tenderloin steak, rawBeef Products · 3 oz (85 g)9.3 µg2% DV
  96. 96Top sirloin steak, rawBeef Products · 3 oz (85 g)9.3 µg2% DV
  97. 97Top sirloin steak, rawBeef Products · 3 oz (85 g)9.3 µg2% DV
  98. 98Select beef top sirloin steak, rawBeef Products · 3 oz (85 g)9.3 µg2% DV
  99. 99Beef, top sirloin steak, lean, broiledBeef Products · 3 oz (85 g)9.3 µg2% DV
  100. 100Beef brisket, flat, lean and fat, braisedBeef Products · 3 oz (85 g)8.5 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.