Foods high in folate

Pork, fresh, whole ham, lean only, roasted tops the list with 10.2 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. 1Pork, fresh, whole ham, lean only, roastedPork Products · 3 oz (85 g)10.2 µg3% DV
  2. 2Pork, fresh, whole ham, lean only, rawPork Products · 4 oz (113 g)10.2 µg3% DV
  3. 3Pork, fresh, whole ham, lean and fat, roastedPork Products · 3 oz (85 g)8.5 µg2% DV
  4. 4Pork, fresh, whole ham, lean and fat, rawPork Products · 4 oz (113 g)7.9 µg2% DV
  5. 5Boneless pork center rib chops, lean, rawPork Products · 4 oz (113 g)7.9 µg2% DV
  6. 6Boneless pork center rib chops, lean, broiledPork Products · 3 oz (85 g)7.7 µg2% DV
  7. 7Pork loin roast, boneless, lean, roastedPork Products · 3 oz (85 g)7.7 µg2% DV
  8. 8Pork loin chop, boneless, broiledPork Products · 3 oz (85 g)6.8 µg2% DV
  9. 9Pork loin chop, boneless, lean, pan-friedPork Products · 3 oz (85 g)6.8 µg2% DV
  10. 10Boneless pork center rib roasts, roastedPork Products · 3 oz (85 g)6.8 µg2% DV
  11. 11Pork Boston butt roast, lean, roastedPork Products · 3 oz (85 g)6.8 µg2% DV
  12. 12Pork loin chop, boneless, rawPork Products · 4 oz (113 g)6.8 µg2% DV
  13. 13Pork loin chop, boneless, pan-friedPork Products · 3 oz (85 g)6 µg1% DV
  14. 14Pork, fresh, whole loin, lean only, rawPork Products · 4 oz (113 g)5.7 µg1% DV
  15. 15Pork shoulder, whole, lean and fat, rawPork Products · 4 oz (113 g)5.7 µg1% DV
  16. 16Pork country-style ribs, bone-in, roastedPork Products · 1 rack (138 g)5.5 µg1% DV
  17. 17Pork, cured, ham, extra lean (approximately 4% fat), canned, unheatedPork Products · 3 oz (85 g)5.1 µg1% DV
  18. 18Canned extra lean and regular ham, unheatedPork Products · 3 oz (85 g)5.1 µg1% DV
  19. 19Trimmed pork loin and shoulder, lean, cookedPork Products · 3 oz (85 g)5.1 µg1% DV
  20. 20Ground pork, cookedPork Products · 3 oz (85 g)5.1 µg1% DV
  21. 21Pork tenderloin, lean and fat, broiledPork Products · 3 oz (85 g)5.1 µg1% DV
  22. 22Pork tenderloin, broiledPork Products · 3 oz (85 g)5.1 µg1% DV
  23. 23Pork loin, whole, lean and fat, roastedPork Products · 3 oz (85 g)5.1 µg1% DV
  24. 24Pork loin, lean, broiledPork Products · 3 oz (85 g)5.1 µg1% DV
  25. 25Pork, cured, ham, extra lean (approximately 4% fat), canned, roastedPork Products · 3 oz (85 g)4.3 µg1% DV
  26. 26Canned extra lean and regular ham, roastedPork Products · 3 oz (85 g)4.3 µg1% DV
  27. 27Pork, cured, ham, regular (approximately 13% fat), canned, roastedPork Products · 3 oz (85 g)4.3 µg1% DV
  28. 28Pork loin, whole, lean and fat, broiledPork Products · 3 oz (85 g)4.3 µg1% DV
  29. 29Pork shoulder arm picnic, lean and fat, braisedPork Products · 3 oz (85 g)4.3 µg1% DV
  30. 30Pork arm picnic, lean, braisedPork Products · 3 oz (85 g)4.3 µg1% DV
  31. 31Pork arm picnic, lean, roastedPork Products · 3 oz (85 g)4.3 µg1% DV
  32. 32Pork shoulder blade roasts, lean and fat, roastedPork Products · 3 oz (85 g)4.3 µg1% DV
  33. 33Pork Boston butt steaks, lean, broiledPork Products · 3 oz (85 g)4.3 µg1% DV
  34. 34Pork shoulder, whole, lean and fat, roastedPork Products · 3 oz (85 g)4.3 µg1% DV
  35. 35Pork shoulder, whole, lean, roastedPork Products · 3 oz (85 g)4.3 µg1% DV
  36. 36Canadian bacon, unpreparedPork Products · 3 oz (85 g)3.4 µg1% DV
  37. 37Cured ham rump, bone-in, lean and fat, roastedPork Products · 3 oz (3 oz) (85 g)3.4 µg1% DV
  38. 38Ham, water added, rump, bone-in, lean, roastedPork Products · 3 serving (3 oz) (85 g)3.4 µg1% DV
  39. 39Boneless whole ham, lean, unheatedPork Products · 3 oz (85 g)3.4 µg1% DV
  40. 40Whole pork ham, lean, roastedPork Products · 3 oz (85 g)3.4 µg1% DV
  41. 41Whole ham, lean only, unheatedPork Products · 3 oz (85 g)3.4 µg1% DV
  42. 42Cured pork shoulder, lean, roastedPork Products · 3 oz (85 g)3.4 µg1% DV
  43. 43Pork loin chop, boneless, braisedPork Products · 3 oz (85 g)3.4 µg1% DV
  44. 44Boneless pork center rib chops, lean, braisedPork Products · 3 oz (85 g)3.4 µg1% DV
  45. 45Pork, fresh, whole loin, lean only, braisedPork Products · 3 oz (85 g)3.4 µg1% DV
  46. 46Pork shoulder arm picnic, lean and fat, roastedPork Products · 3 oz (85 g)3.4 µg1% DV
  47. 47Pork Boston butt blade steak, lean and fat, broiledPork Products · 3 oz (85 g)3.4 µg1% DV
  48. 48Pork spareribs, lean and fat, braisedPork Products · 3 oz (85 g)3.4 µg1% DV
  49. 49Pork, ground, 72% lean / 28% fat, cooked, pan-broiledPork Products · 3 oz grilled patties (85 g)3.4 µg1% DV
  50. 50Pork, ground, 84% lean / 16% fat, cooked, pan-broiledPork Products · 3 oz grilled patties (85 g)3.4 µg1% DV
  51. 51Bacon strips, rawPork Products · 3 oz (85 g)2.5 µg1% DV
  52. 52Ham, water added, rump, bone-in, lean, unheatedPork Products · 3 oz (85 g)2.5 µg1% DV
  53. 53Boneless ham slice, lean, pan-broiledPork Products · 3 oz (3 oz) (85 g)2.5 µg1% DV
  54. 54Cured ham with water, boneless, lean and fat, unheatedPork Products · 3 oz whole (85 g)2.5 µg1% DV
  55. 55Cured ham shank, bone-in, lean and fat, roastedPork Products · 3 oz (3 oz) (85 g)2.5 µg1% DV
  56. 56Bone-in ham shank, unheatedPork Products · 3 oz shank (85 g)2.5 µg1% DV
  57. 57Ham, natural juices, shank, bone-in, lean, roastedPork Products · 1 serving (3 oz) (85 g)2.5 µg1% DV
  58. 58Bone-in ham shank, lean, unheatedPork Products · 3 oz (85 g)2.5 µg1% DV
  59. 59Pork, cured, ham, boneless, extra lean (approximately 5% fat), roastedPork Products · 3 oz (85 g)2.5 µg1% DV
  60. 60Boneless pork ham, roastedPork Products · 3 oz (85 g)2.5 µg1% DV
  61. 61Boneless pork ham, unheatedPork Products · 3 oz (85 g)2.5 µg1% DV
  62. 62Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roastedPork Products · 3 oz (85 g)2.5 µg1% DV
  63. 63Roasted low sodium boneless hamPork Products · 3 oz, boneless (85 g)2.5 µg1% DV
  64. 64Pork, cured, ham, boneless, regular (approximately 11% fat), roastedPork Products · 3 oz (85 g)2.5 µg1% DV
  65. 65Cooked low sodium lean and fat pork hamPork Products · 3 oz, boneless (85 g)2.5 µg1% DV
  66. 66Cured pork shoulder, roastedPork Products · 3 oz (85 g)2.5 µg1% DV
  67. 67Pork shoulder blade roll, roastedPork Products · 3 oz (85 g)2.5 µg1% DV
  68. 68Pork, trimmed, lean, cookedPork Products · 3 oz (85 g)2.5 µg1% DV
  69. 69Pork loin, whole, lean and fat, braisedPork Products · 3 oz (85 g)2.5 µg1% DV
  70. 70Pork, ground, 96% lean / 4% fat, cooked, pan-broiledPork Products · 3 oz grilled patties (85 g)2.5 µg1% DV
  71. 71Pork leg cap steak, boneless, lean and fat, rawPork Products · 1 piece (231 g)2.3 µg1% DV
  72. 72Pork, fresh, retail cuts, lean only, rawPork Products · 4 oz (113 g)2.3 µg1% DV
  73. 73Pork, ground, 72% lean / 28% fat, cooked, crumblesPork Products · 4 oz (113 g)2.3 µg1% DV
  74. 74Pork, ground, 84% lean / 16% fat, rawPork Products · 4 oz (113 g)2.3 µg1% DV
  75. 75Pork, ground, 96% lean / 4% fat, rawPork Products · 4 oz (113 g)2.3 µg1% DV
  76. 76Pork shoulder petite tender, rawPork Products · 1 piece (105 g)2.1 µg1% DV
  77. 77Bacon, bakedPork Products · 3 oz (85 g)1.7 µg0% DV
  78. 78Reduced sodium bacon, cookedPork Products · 3 oz (85 g)1.7 µg0% DV
  79. 79Bone-in ham rump, unheatedPork Products · 3 oz (85 g)1.7 µg0% DV
  80. 80Cured ham slice, bone-in, lean and fat, pan-broiledPork Products · 3 oz (3 oz) (85 g)1.7 µg0% DV
  81. 81Ham, water added, slice, bone-in, lean, pan-broiledPork Products · 3 oz (3 oz) (85 g)1.7 µg0% DV
  82. 82Boneless whole ham, unheatedPork Products · 3 oz whole (85 g)1.7 µg0% DV
  83. 83Ham, boneless, lean, unheatedPork Products · 3 oz (85 g)1.7 µg0% DV
  84. 84Bone-in ham rump, roastedPork Products · 3 oz (3 oz) (85 g)1.7 µg0% DV
  85. 85Bone-in ham rump, lean, roastedPork Products · 3 oz (3 oz) (85 g)1.7 µg0% DV
  86. 86Cured ham rump, bone-in, lean, unheatedPork Products · 3 oz (85 g)1.7 µg0% DV
  87. 87Ham shank, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)1.7 µg0% DV
  88. 88Bone-in ham, pan-broiledPork Products · 3 oz (3 oz) (85 g)1.7 µg0% DV
  89. 89Bone-in ham slice, lean, pan-broiledPork Products · 3 oz (3 oz) (85 g)1.7 µg0% DV
  90. 90Cured ham slice, boneless, lean and fat, pan-broiledPork Products · 3 oz (3 oz) (85 g)1.7 µg0% DV
  91. 91Cured ham, boneless, lean and fat, roastedPork Products · 3 oz (3 oz) (85 g)1.7 µg0% DV
  92. 92Boneless whole ham, lean, roastedPork Products · 1 serving (3 oz) (85 g)1.7 µg0% DV
  93. 93Whole boneless ham, roastedPork Products · 3 oz (3 oz) (85 g)1.7 µg0% DV
  94. 94Boneless whole ham, lean, roastedPork Products · 3 oz (3 oz) (85 g)1.7 µg0% DV
  95. 95Bone-in ham, pan-broiledPork Products · 3 oz (3 oz) (85 g)1.7 µg0% DV
  96. 96Cured ham slice, bone-in, lean, pan-broiledPork Products · 3 oz (3 oz) (85 g)1.7 µg0% DV
  97. 97Pork fat from ham and picnic, roastedPork Products · 3 oz (85 g)1.7 µg0% DV
  98. 98Trimmed pork cuts, cookedPork Products · 3 oz (85 g)1.7 µg0% DV
  99. 99Trimmed pork loin and shoulder, lean and fat, cookedPork Products · 3 oz (85 g)1.7 µg0% DV
  100. 100Pork shoulder breast, boneless, lean and fat, broiledPork Products · 3 oz (85 g)1.7 µg0% 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.