Foods high in folate

Pork, fresh, whole ham, lean only, raw tops the list with 6.6 µg per 100 calories. 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. 1Pork, fresh, whole ham, lean only, rawPork Products6.6 µg
2. 2Pork, fresh, whole ham, lean only, roastedPork Products5.7 µg
3. 3Pork, cured, ham, extra lean (approximately 4% fat), canned, unheatedPork Products5 µg
4. 4Boneless pork center rib chops, lean, rawPork Products4.6 µg
5. 5Pork loin roast, boneless, lean, roastedPork Products4.2 µg
6. 6Canned extra lean and regular ham, unheatedPork Products4.2 µg
7. 7Boneless pork center rib chops, lean, broiledPork Products4.2 µg
8. 8Pork, cured, ham, extra lean (approximately 4% fat), canned, roastedPork Products3.7 µg
9. 9Pork, fresh, whole ham, lean and fat, roastedPork Products3.7 µg
10. 10Canadian bacon, unpreparedPork Products3.6 µg
11. 11Pork loin chop, boneless, lean, pan-friedPork Products3.6 µg
12. 12Pork, fresh, whole loin, lean only, rawPork Products3.5 µg
13. 13Trimmed pork loin and shoulder, lean, rawPork Products3.5 µg
14. 14Boneless whole ham, lean, unheatedPork Products3.4 µg
15. 15Pork Boston butt roast, lean, roastedPork Products3.4 µg
16. 16Pork shoulder, whole, lean, rawPork Products3.4 µg
17. 17Ham, water added, rump, bone-in, lean, roastedPork Products3.3 µg
18. 18Boneless extra lean ham steak, unheatedPork Products3.3 µg
19. 19Pork tenderloin, broiledPork Products3.2 µg
20. 20Boneless pork center rib roasts, roastedPork Products3.2 µg
21. 21Ham, water added, rump, bone-in, lean, unheatedPork Products3.2 µg
22. 22Pork loin chop, boneless, broiledPork Products3.1 µg
23. 23Canned extra lean and regular ham, roastedPork Products3 µg
24. 24Pork tenderloin, lean and fat, broiledPork Products3 µg
25. 25Pork, fresh, whole ham, lean and fat, rawPork Products2.9 µg
26. 26Pork loin, lean, broiledPork Products2.9 µg
27. 27Trimmed pork loin and shoulder, lean, cookedPork Products2.8 µg
28. 28Pork loin chop, boneless, rawPork Products2.8 µg
29. 29Canadian bacon, pan-friedPork Products2.7 µg
30. 30Whole ham, lean only, unheatedPork Products2.7 µg
31. 31Pork arm picnic, lean, braisedPork Products2.6 µg
32. 32Cured ham with water, boneless, lean and fat, unheatedPork Products2.6 µg
33. 33Country-style pork ham, lean, rawPork Products2.6 µg
34. 34Pork loin chop, boneless, pan-friedPork Products2.6 µg
35. 35Whole pork ham, lean, roastedPork Products2.5 µg
36. 36Cured ham rump, bone-in, lean and fat, roastedPork Products2.5 µg
37. 37Boneless ham slice, lean, pan-broiledPork Products2.4 µg
38. 38Pork loin, whole, lean and fat, roastedPork Products2.4 µg
39. 39Cured pork shoulder, lean, roastedPork Products2.4 µg
40. 40Trimmed pork cuts, lean and fat, rawPork Products2.3 µg
41. 41Bone-in ham shank, lean, unheatedPork Products2.3 µg
42. 42Pork, cured, ham, regular (approximately 13% fat), canned, roastedPork Products2.2 µg
43. 43Pork Boston butt steaks, lean, broiledPork Products2.2 µg
44. 44Pork arm picnic, lean, roastedPork Products2.2 µg
45. 45Pork shoulder, whole, lean, roastedPork Products2.2 µg
46. 46Pork shoulder arm picnic, lean and fat, braisedPork Products2.1 µg
47. 47Pork shoulder, whole, lean and fat, rawPork Products2.1 µg
48. 48Ham, natural juices, shank, bone-in, lean, roastedPork Products2.1 µg
49. 49Pork, cured, ham, boneless, extra lean (approximately 5% fat), roastedPork Products2.1 µg
50. 50Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roastedPork Products2.1 µg
51. 51Pork loin, whole, lean and fat, broiledPork Products2.1 µg
52. 52Ground pork, cookedPork Products2 µg
53. 53Pork ham, lean and fat, unheatedPork Products2 µg
54. 54Pork, fresh, whole loin, lean only, braisedPork Products2 µg
55. 55Ground pork, rawPork Products1.9 µg
56. 56Boneless pork center rib chops, lean, braisedPork Products1.9 µg
57. 57Cured ham rump, bone-in, lean, unheatedPork Products1.9 µg
58. 58Pork shoulder blade roasts, lean and fat, roastedPork Products1.9 µg
59. 59Boneless pork ham, unheatedPork Products1.9 µg
60. 60Ham, boneless, lean, unheatedPork Products1.8 µg
61. 61Boneless pork ham, roastedPork Products1.8 µg
62. 62Roasted low sodium boneless hamPork Products1.8 µg
63. 63Boneless whole ham, lean, roastedPork Products1.8 µg
64. 64Whole boneless ham, roastedPork Products1.8 µg
65. 65Cooked low sodium lean and fat pork hamPork Products1.7 µg
66. 66Pork shoulder, whole, lean and fat, roastedPork Products1.7 µg
67. 67Pork, cured, ham, boneless, regular (approximately 11% fat), roastedPork Products1.7 µg
68. 68Boneless whole ham, unheatedPork Products1.7 µg
69. 69Pork, ground, 96% lean / 4% fat, rawPork Products1.7 µg
70. 70Bone-in ham slice, lean, pan-broiledPork Products1.6 µg
71. 71Cured ham, boneless, lean and fat, roastedPork Products1.6 µg
72. 72Boneless whole ham, lean, roastedPork Products1.6 µg
73. 73Pork, ground, 96% lean / 4% fat, cooked, pan-broiledPork Products1.6 µg
74. 74Cured ham slice, boneless, lean and fat, pan-broiledPork Products1.6 µg
75. 75Cured ham shank, bone-in, lean and fat, roastedPork Products1.6 µg
76. 76Bone-in ham shank, unheatedPork Products1.6 µg
77. 77Pork loin chop, boneless, braisedPork Products1.6 µg
78. 78Pork shoulder petite tender, rawPork Products1.6 µg
79. 79Pork Boston butt blade steak, lean and fat, broiledPork Products1.5 µg
80. 80Ham, water added, slice, bone-in, lean, pan-broiledPork Products1.5 µg
81. 81Bone-in ham rump, lean, roastedPork Products1.5 µg
82. 82Ham shank, bone-in, lean, roastedPork Products1.5 µg
83. 83Pork, trimmed, lean, cookedPork Products1.5 µg
84. 84Pork, fresh, retail cuts, lean only, rawPork Products1.5 µg
85. 85Pork, fresh, mixed cuts, lean and fat, rawPork Products1.4 µg
86. 86Cured ham slice, bone-in, lean, pan-broiledPork Products1.4 µg
87. 87Pork, ground, 84% lean / 16% fat, cooked, pan-broiledPork Products1.3 µg
88. 88Bone-in ham, pan-broiledPork Products1.3 µg
89. 89Pork shoulder arm picnic, lean and fat, roastedPork Products1.3 µg
90. 90Pork loin, whole, lean and fat, braisedPork Products1.3 µg
91. 91Pork shoulder breast, boneless, lean and fat, broiledPork Products1.2 µg
92. 92Cured ham slice, bone-in, lean and fat, pan-broiledPork Products1.2 µg
93. 93Bone-in ham rump, unheatedPork Products1.2 µg
94. 94Pork shoulder blade roll, unheatedPork Products1.1 µg
95. 95Pork country-style ribs, bone-in, roastedPork Products1.1 µg
96. 96Bone-in ham, pan-broiledPork Products1.1 µg
97. 97Bone-in ham shank, lean, unheatedPork Products1.1 µg
98. 98Bone-in ham rump, roastedPork Products1.1 µg
99. 99Cured pork shoulder, roastedPork Products1.1 µg
100. 100Pork, fresh, carcass, lean and fat, rawPork Products1.1 µg

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.