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