Foods high in folate

Veal top round, breaded, pan-fried, lean tops the list with 34 µg per 100 g. 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.

1. 1Veal top round, breaded, pan-fried, leanLamb, Veal, and Game Products34 µg9% DV
2. 2Veal top round, lean and fat, breaded, pan-friedLamb, Veal, and Game Products33 µg8% DV
3. 3Lamb loin, lean, roastedLamb, Veal, and Game Products25 µg6% DV
4. 4Lamb shoulder arm, lean, choice, roastedLamb, Veal, and Game Products25 µg6% DV
5. 5Lamb shoulder blade, lean, choice, roastedLamb, Veal, and Game Products25 µg6% DV
6. 6Lamb shoulder, lean, choice, roastedLamb, Veal, and Game Products25 µg6% DV
7. 7Lamb leg shank, lean, choice, roastedLamb, Veal, and Game Products24 µg6% DV
8. 8Lamb sirloin, lean, rawLamb, Veal, and Game Products24 µg6% DV
9. 9Lamb loin, lean, choice, broiledLamb, Veal, and Game Products24 µg6% DV
10. 10Lamb loin, lean, choice, rawLamb, Veal, and Game Products24 µg6% DV
11. 11Lamb shoulder arm, lean, rawLamb, Veal, and Game Products24 µg6% DV
12. 12Lamb, lean, 1/4" fat, choice, cookedLamb, Veal, and Game Products23 µg6% DV
13. 13Lamb, lean, 1/4" fat, choice, rawLamb, Veal, and Game Products23 µg6% DV
14. 14Lamb stew cubes, lean, broiledLamb, Veal, and Game Products23 µg6% DV
15. 15Lamb stew cubes, lean, rawLamb, Veal, and Game Products23 µg6% DV
16. 16Lamb leg shank, choice, 1/8" fat, lean and fat, roastedLamb, Veal, and Game Products23 µg6% DV
17. 17Lamb leg shank, lean, choice, rawLamb, Veal, and Game Products23 µg6% DV
18. 18Lamb leg, lean, roastedLamb, Veal, and Game Products23 µg6% DV
19. 19Lamb leg, lean, rawLamb, Veal, and Game Products23 µg6% DV
20. 20Lamb shoulder arm, lean, choice, broiledLamb, Veal, and Game Products23 µg6% DV
21. 21Lamb shoulder blade, lean, rawLamb, Veal, and Game Products23 µg6% DV
22. 22Lamb shoulder, lean, choice, broiledLamb, Veal, and Game Products23 µg6% DV
23. 23Lamb shoulder, lean, rawLamb, Veal, and Game Products23 µg6% DV
24. 24Lamb foreshank, lean, choice, rawLamb, Veal, and Game Products22 µg6% DV
25. 25Lamb leg shank, lean and fat, choice, roastedLamb, Veal, and Game Products22 µg6% DV
26. 26Lamb rib, lean, choice, roastedLamb, Veal, and Game Products22 µg6% DV
27. 27Lamb shoulder arm, lean, braisedLamb, Veal, and Game Products22 µg6% DV
28. 28Bison chuck shoulder clod, lean only, braisedLamb, Veal, and Game Products21 µg5% DV
29. 29Lamb stew cubes, lean, braisedLamb, Veal, and Game Products21 µg5% DV
30. 30Lamb leg shank, choice, rawLamb, Veal, and Game Products21 µg5% DV
31. 31Lamb sirloin, lean, roastedLamb, Veal, and Game Products21 µg5% DV
32. 32Lamb rib, lean, choice, broiledLamb, Veal, and Game Products21 µg5% DV
33. 33Lamb rib, lean, choice, rawLamb, Veal, and Game Products21 µg5% DV
34. 34Lamb shoulder arm, choice, roastedLamb, Veal, and Game Products21 µg5% DV
35. 35Lamb shoulder blade, lean and fat, roastedLamb, Veal, and Game Products21 µg5% DV
36. 36Lamb shoulder blade, choice, roastedLamb, Veal, and Game Products21 µg5% DV
37. 37Lamb shoulder blade, lean, braisedLamb, Veal, and Game Products21 µg5% DV
38. 38Lamb shoulder blade, lean, choice, broiledLamb, Veal, and Game Products21 µg5% DV
39. 39Lamb shoulder, lean and fat, roastedLamb, Veal, and Game Products21 µg5% DV
40. 40Lamb shoulder, choice, roastedLamb, Veal, and Game Products21 µg5% DV
41. 41Lamb shoulder, lean, braisedLamb, Veal, and Game Products21 µg5% DV
42. 42Lamb shank, lean and fat, rawLamb, Veal, and Game Products20 µg5% DV
43. 43Lamb leg, lean and fat, roastedLamb, Veal, and Game Products20 µg5% DV
44. 44Lamb leg, choice, roastedLamb, Veal, and Game Products20 µg5% DV
45. 45Lamb leg, choice, rawLamb, Veal, and Game Products20 µg5% DV
46. 46Lamb loin, choice, roastedLamb, Veal, and Game Products20 µg5% DV
47. 47Lamb shoulder arm, lean and fat, roastedLamb, Veal, and Game Products20 µg5% DV
48. 48Lamb shoulder blade, choice, rawLamb, Veal, and Game Products20 µg5% DV
49. 49Bison top round, lean, broiledLamb, Veal, and Game Products19 µg5% DV
50. 50Lamb, choice, 1/8" fat, lean and fat, cookedLamb, Veal, and Game Products19 µg5% DV
51. 51Lamb, choice, 1/8" fat, lean and fat, rawLamb, Veal, and Game Products19 µg5% DV
52. 52Lamb foreshank, lean and fat, choice, rawLamb, Veal, and Game Products19 µg5% DV
53. 53Lamb fore-shank, choice, 1/8" fat, lean and fat, rawLamb, Veal, and Game Products19 µg5% DV
54. 54Lamb foreshank, lean, choice, braisedLamb, Veal, and Game Products19 µg5% DV
55. 55Ground lamb, broiledLamb, Veal, and Game Products19 µg5% DV
56. 56Lamb leg sirloin, choice, 1/8" fat, lean and fat, rawLamb, Veal, and Game Products19 µg5% DV
57. 57Lamb leg, lean and fat, 1/4" fat, choice, rawLamb, Veal, and Game Products19 µg5% DV
58. 58Lamb loin, lean and fat, choice, roastedLamb, Veal, and Game Products19 µg5% DV
59. 59Lamb loin, choice, broiledLamb, Veal, and Game Products19 µg5% DV
60. 60Lamb shoulder arm, lean and fat, choice, rawLamb, Veal, and Game Products19 µg5% DV
61. 61Lamb shoulder arm, choice, braisedLamb, Veal, and Game Products19 µg5% DV
62. 62Lamb shoulder arm, choice, rawLamb, Veal, and Game Products19 µg5% DV
63. 63Lamb shoulder arm, broiledLamb, Veal, and Game Products19 µg5% DV
64. 64Lamb shoulder blade, lean and fat, choice, rawLamb, Veal, and Game Products19 µg5% DV
65. 65Lamb shoulder, lean and fat, broiledLamb, Veal, and Game Products19 µg5% DV
66. 66Lamb shoulder, lean and fat, choice, rawLamb, Veal, and Game Products19 µg5% DV
67. 67Lamb shoulder, choice, rawLamb, Veal, and Game Products19 µg5% DV
68. 68Veal shoulder arm, lean, braisedLamb, Veal, and Game Products19 µg5% DV
69. 69Bison top sirloin, lean only, 1" steak, broiledLamb, Veal, and Game Products18 µg5% DV
70. 70Beefalo, roastedLamb, Veal, and Game Products18 µg5% DV
71. 71Bison ribeye, lean, broiledLamb, Veal, and Game Products18 µg5% DV
72. 72Lamb, lean and fat, choice, cookedLamb, Veal, and Game Products18 µg5% DV
73. 73Lamb, lean and fat, choice, rawLamb, Veal, and Game Products18 µg5% DV
74. 74Ground lamb, rawLamb, Veal, and Game Products18 µg5% DV
75. 75Lamb leg sirloin, lean and fat, choice, rawLamb, Veal, and Game Products18 µg5% DV
76. 76Lamb loin, lean and fat, choice, broiledLamb, Veal, and Game Products18 µg5% DV
77. 77Lamb loin, choice, 1/8" fat, lean and fat, rawLamb, Veal, and Game Products18 µg5% DV
78. 78Lamb shoulder arm, lean and fat, choice, braisedLamb, Veal, and Game Products18 µg5% DV
79. 79Lamb shoulder arm, lean and fat, broiledLamb, Veal, and Game Products18 µg5% DV
80. 80Lamb shoulder blade, lean and fat, choice, braisedLamb, Veal, and Game Products18 µg5% DV
81. 81Lamb shoulder blade, lean and fat, broiledLamb, Veal, and Game Products18 µg5% DV
82. 82Lamb shoulder blade, choice, braisedLamb, Veal, and Game Products18 µg5% DV
83. 83Lamb shoulder blade, choice, broiledLamb, Veal, and Game Products18 µg5% DV
84. 84Lamb shoulder, choice, braisedLamb, Veal, and Game Products18 µg5% DV
85. 85Lamb shoulder, choice, broiledLamb, Veal, and Game Products18 µg5% DV
86. 86Veal top round, lean and fat, braisedLamb, Veal, and Game Products18 µg5% DV
87. 87Veal top round, braised, leanLamb, Veal, and Game Products18 µg5% DV
88. 88Veal shoulder, arm, lean and fat, braisedLamb, Veal, and Game Products18 µg5% DV
89. 89Lamb foreshank, lean and fat, choice, braisedLamb, Veal, and Game Products17 µg4% DV
90. 90Lamb foreshank, lean and fat, braisedLamb, Veal, and Game Products17 µg4% DV
91. 91Lamb sirloin, lean and fat, roastedLamb, Veal, and Game Products17 µg4% DV
92. 92Lamb leg sirloin, choice, 1/8" fat, lean and fat, roastedLamb, Veal, and Game Products17 µg4% DV
93. 93Lamb loin, lean and fat, rawLamb, Veal, and Game Products17 µg4% DV
94. 94Lamb shoulder, lean and fat, choice, braisedLamb, Veal, and Game Products17 µg4% DV
95. 95Veal shank, braisedLamb, Veal, and Game Products17 µg4% DV
96. 96Veal shank, lean, braisedLamb, Veal, and Game Products17 µg4% DV
97. 97Veal shoulder arm, lean and fat, roastedLamb, Veal, and Game Products17 µg4% DV
98. 98Veal shoulder arm, lean, roastedLamb, Veal, and Game Products17 µg4% DV
99. 99Grass-fed ground bison, cookedLamb, Veal, and Game Products16 µg4% DV
100. 100Lamb rib, choice, roastedLamb, Veal, and Game Products16 µg4% DV

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.