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