Foods high in folate

Pork, fresh, whole ham, lean only, roasted tops the list with 12 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.

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. 1Pork, fresh, whole ham, lean only, roastedPork Products12 µg3% DV
  2. 2Pork, fresh, whole ham, lean and fat, roastedPork Products10 µg3% DV
  3. 3Pork, fresh, whole ham, lean only, rawPork Products9 µg2% DV
  4. 4Boneless pork center rib chops, lean, broiledPork Products9 µg2% DV
  5. 5Pork loin roast, boneless, lean, roastedPork Products9 µg2% DV
  6. 6Pork loin chop, boneless, broiledPork Products8 µg2% DV
  7. 7Pork loin chop, boneless, lean, pan-friedPork Products8 µg2% DV
  8. 8Boneless pork center rib roasts, roastedPork Products8 µg2% DV
  9. 9Pork Boston butt roast, lean, roastedPork Products8 µg2% DV
  10. 10Pork, fresh, whole ham, lean and fat, rawPork Products7 µg2% DV
  11. 11Boneless pork center rib chops, lean, rawPork Products7 µg2% DV
  12. 12Pork loin chop, boneless, pan-friedPork Products7 µg2% DV
  13. 13Pork, cured, ham, extra lean (approximately 4% fat), canned, unheatedPork Products6 µg2% DV
  14. 14Canned extra lean and regular ham, unheatedPork Products6 µg2% DV
  15. 15Trimmed pork loin and shoulder, lean, cookedPork Products6 µg2% DV
  16. 16Ground pork, cookedPork Products6 µg2% DV
  17. 17Pork loin chop, boneless, rawPork Products6 µg2% DV
  18. 18Pork tenderloin, lean and fat, broiledPork Products6 µg2% DV
  19. 19Pork tenderloin, broiledPork Products6 µg2% DV
  20. 20Pork loin, whole, lean and fat, roastedPork Products6 µg2% DV
  21. 21Pork loin, lean, broiledPork Products6 µg2% DV
  22. 22Country-style pork ham, lean, rawPork Products5 µg1% DV
  23. 23Pork, cured, ham, extra lean (approximately 4% fat), canned, roastedPork Products5 µg1% DV
  24. 24Canned extra lean and regular ham, roastedPork Products5 µg1% DV
  25. 25Pork, cured, ham, regular (approximately 13% fat), canned, roastedPork Products5 µg1% DV
  26. 26Trimmed pork cuts, lean and fat, rawPork Products5 µg1% DV
  27. 27Trimmed pork loin and shoulder, lean, rawPork Products5 µg1% DV
  28. 28Ground pork, rawPork Products5 µg1% DV
  29. 29Pork loin, whole, lean and fat, broiledPork Products5 µg1% DV
  30. 30Pork, fresh, whole loin, lean only, rawPork Products5 µg1% DV
  31. 31Pork shoulder arm picnic, lean and fat, braisedPork Products5 µg1% DV
  32. 32Pork arm picnic, lean, braisedPork Products5 µg1% DV
  33. 33Pork arm picnic, lean, roastedPork Products5 µg1% DV
  34. 34Pork shoulder blade roasts, lean and fat, roastedPork Products5 µg1% DV
  35. 35Pork Boston butt steaks, lean, broiledPork Products5 µg1% DV
  36. 36Pork shoulder, whole, lean and fat, roastedPork Products5 µg1% DV
  37. 37Pork shoulder, whole, lean and fat, rawPork Products5 µg1% DV
  38. 38Pork shoulder, whole, lean, roastedPork Products5 µg1% DV
  39. 39Pork shoulder, whole, lean, rawPork Products5 µg1% DV
  40. 40Canadian bacon, pan-friedPork Products4 µg1% DV
  41. 41Canadian bacon, unpreparedPork Products4 µg1% DV
  42. 42Cured ham rump, bone-in, lean and fat, roastedPork Products4 µg1% DV
  43. 43Ham, water added, rump, bone-in, lean, roastedPork Products4 µg1% DV
  44. 44Boneless whole ham, lean, unheatedPork Products4 µg1% DV
  45. 45Pork ham, lean and fat, unheatedPork Products4 µg1% DV
  46. 46Boneless extra lean ham steak, unheatedPork Products4 µg1% DV
  47. 47Whole pork ham, lean, roastedPork Products4 µg1% DV
  48. 48Whole ham, lean only, unheatedPork Products4 µg1% DV
  49. 49Cured pork shoulder, lean, roastedPork Products4 µg1% DV
  50. 50Pork, fresh, carcass, lean and fat, rawPork Products4 µg1% DV
  51. 51Pork loin chop, boneless, braisedPork Products4 µg1% DV
  52. 52Boneless pork center rib chops, lean, braisedPork Products4 µg1% DV
  53. 53Pork country-style ribs, bone-in, roastedPork Products4 µg1% DV
  54. 54Pork, fresh, whole loin, lean only, braisedPork Products4 µg1% DV
  55. 55Pork shoulder arm picnic, lean and fat, roastedPork Products4 µg1% DV
  56. 56Pork Boston butt blade steak, lean and fat, broiledPork Products4 µg1% DV
  57. 57Pork spareribs, lean and fat, braisedPork Products4 µg1% DV
  58. 58Pork, ground, 72% lean / 28% fat, cooked, pan-broiledPork Products4 µg1% DV
  59. 59Pork, ground, 84% lean / 16% fat, cooked, pan-broiledPork Products4 µg1% DV
  60. 60Bacon strips, rawPork Products3 µg1% DV
  61. 61Ham, water added, rump, bone-in, lean, unheatedPork Products3 µg1% DV
  62. 62Boneless ham slice, lean, pan-broiledPork Products3 µg1% DV
  63. 63Cured ham with water, boneless, lean and fat, unheatedPork Products3 µg1% DV
  64. 64Cured ham shank, bone-in, lean and fat, roastedPork Products3 µg1% DV
  65. 65Bone-in ham shank, unheatedPork Products3 µg1% DV
  66. 66Ham, natural juices, shank, bone-in, lean, roastedPork Products3 µg1% DV
  67. 67Bone-in ham shank, lean, unheatedPork Products3 µg1% DV
  68. 68Pork, cured, ham, boneless, extra lean (approximately 5% fat), roastedPork Products3 µg1% DV
  69. 69Boneless pork ham, roastedPork Products3 µg1% DV
  70. 70Boneless pork ham, unheatedPork Products3 µg1% DV
  71. 71Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roastedPork Products3 µg1% DV
  72. 72Roasted low sodium boneless hamPork Products3 µg1% DV
  73. 73Pork, cured, ham, boneless, regular (approximately 11% fat), roastedPork Products3 µg1% DV
  74. 74Cooked low sodium lean and fat pork hamPork Products3 µg1% DV
  75. 75Ham patties, unheatedPork Products3 µg1% DV
  76. 76Cured pork shoulder, roastedPork Products3 µg1% DV
  77. 77Pork shoulder blade roll, roastedPork Products3 µg1% DV
  78. 78Pork shoulder blade roll, unheatedPork Products3 µg1% DV
  79. 79Pork, fresh, mixed cuts, lean and fat, rawPork Products3 µg1% DV
  80. 80Pork, trimmed, lean, cookedPork Products3 µg1% DV
  81. 81Pork loin, whole, lean and fat, braisedPork Products3 µg1% DV
  82. 82Pork, ground, 96% lean / 4% fat, cooked, pan-broiledPork Products3 µg1% DV
  83. 83Bacon, bakedPork Products2 µg1% DV
  84. 84Reduced sodium bacon, cookedPork Products2 µg1% DV
  85. 85Bone-in ham rump, unheatedPork Products2 µg1% DV
  86. 86Cured ham slice, bone-in, lean and fat, pan-broiledPork Products2 µg1% DV
  87. 87Ham, water added, slice, bone-in, lean, pan-broiledPork Products2 µg1% DV
  88. 88Boneless whole ham, unheatedPork Products2 µg1% DV
  89. 89Ham, boneless, lean, unheatedPork Products2 µg1% DV
  90. 90Bone-in ham rump, roastedPork Products2 µg1% DV
  91. 91Bone-in ham rump, lean, roastedPork Products2 µg1% DV
  92. 92Cured ham rump, bone-in, lean, unheatedPork Products2 µg1% DV
  93. 93Ham shank, bone-in, lean, roastedPork Products2 µg1% DV
  94. 94Bone-in ham, pan-broiledPork Products2 µg1% DV
  95. 95Bone-in ham slice, lean, pan-broiledPork Products2 µg1% DV
  96. 96Cured ham slice, boneless, lean and fat, pan-broiledPork Products2 µg1% DV
  97. 97Cured ham, boneless, lean and fat, roastedPork Products2 µg1% DV
  98. 98Boneless whole ham, lean, roastedPork Products2 µg1% DV
  99. 99Whole boneless ham, roastedPork Products2 µg1% DV
  100. 100Boneless whole ham, lean, roastedPork Products2 µg1% DV

More rankings

Foods high in Vitamin AFoods high in Vitamin CFoods high in Vitamin DFoods high in Vitamin EFoods high in Vitamin KFoods high in thiaminFoods high in riboflavinFoods high in niacinFoods high in pantothenic acidFoods high in Vitamin B6Foods high in biotinFoods high in Vitamin B12

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.