Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Fish Highest in Folate (B9)

114 results
Name
Folate (B9)
Data source
+ 1
Baked Conch (Mollusks, conch, baked or broiled) 1 cup, sliced
227.3mcg (57% DV)
Standard Release (Common)
+ 2
Raw Dungeness Crab (Crustaceans, crab, dungeness, raw) 1 crab
71.7mcg (18% DV)
Standard Release (Common)
+ 3
Canned Blue Crab (Crustaceans, crab, blue, canned) 1 cup
68.9mcg (17% DV)
Standard Release (Common)
+ 4
Alaskan King Crab (Crustaceans, crab, alaska king, cooked, moist heat) 1 leg
68.3mcg (17% DV)
Standard Release (Common)
+ 5
Cooked Blue Mussels (Mollusks, mussel, blue, cooked, moist heat) 3 oz
64.6mcg (16% DV)
Standard Release (Common)
+ 6
Blue Crab (Crustaceans, crab, blue, cooked, moist heat) 1 cup, flaked and pieces
60.2mcg (15% DV)
Standard Release (Common)
+ 7
Cooked Atlantic Salmon (Farmed) (Fish, salmon, Atlantic, farmed, cooked, dry heat) 6oz fillet
57.8mcg (14% DV)
Standard Release (Common)
+ 8
Cooked Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, cooked, dry heat) 6oz fillet
49.3mcg (12% DV)
Standard Release (Common)
+ 9
Raw Queen Crab (Crustaceans, crab, queen, raw) 3 oz
37.4mcg (9% DV)
Standard Release (Common)
+ 10
Crayfish (Crustaceans, crayfish, mixed species, wild, cooked, moist heat) 3 oz
37.4mcg (9% DV)
Standard Release (Common)
+ 11
Cooked Dungeness Crab (Crustaceans, crab, dungeness, cooked, moist heat) 3 oz
35.7mcg (9% DV)
Standard Release (Common)
+ 12
Cooked Queen Crab (Crustaceans, crab, queen, cooked, moist heat) 3 oz
35.7mcg (9% DV)
Standard Release (Common)
+ 13
Blue Crab Cakes (Crustaceans, crab, blue, crab cakes, home recipe) 1 cake
31.8mcg (8% DV)
Standard Release (Common)
+ 14
Cooked Northern Pike (Fish, pike, northern, cooked, dry heat) 6oz fillet
28.9mcg (7% DV)
Standard Release (Common)
+ 15
Raw Tilapia (Fish, tilapia, raw) 1 fillet
27.8mcg (7% DV)
Standard Release (Common)
+ 16
Cooked Trout (Fish, trout, rainbow, wild, cooked, dry heat) 1 fillet
27.2mcg (7% DV)
Standard Release (Common)
+ 17
Cooked Eel (Fish, eel, mixed species, cooked, dry heat) 1 fillet
27mcg (7% DV)
Standard Release (Common)
+ 18
Cooked Fish Roe (Fish, roe, mixed species, cooked, dry heat) 1 oz
26.1mcg (7% DV)
Standard Release (Common)
+ 19
Cooked Tilefish (Fish, tilefish, cooked, dry heat) 1/2 fillet
25.5mcg (6% DV)
Standard Release (Common)
+ 20
Cooked Clams (Mollusks, clam, mixed species, cooked, moist heat) 3 oz
24.7mcg (6% DV)
Standard Release (Common)
+ 21
Canned Eastern Oysters (Mollusks, oyster, eastern, canned) 1 can (12 oz), oysters and liquid
24.5mcg (6% DV)
Standard Release (Common)
+ 22
Cooked Coho Salmon (Farmed) (Fish, salmon, coho, farmed, cooked, dry heat) 6oz fillet
23.8mcg (6% DV)
Standard Release (Common)
+ 23
Cooked Coho Salmon (Wild) (Fish, salmon, coho, wild, cooked, dry heat) 6oz fillet
22.1mcg (6% DV)
Standard Release (Common)
+ 24
Raw Farmed Atlantic Salmon (Fish, salmon, Atlantic, farmed, raw) 3 oz
22.1mcg (6% DV)
Standard Release (Common)
+ 25
Raw Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, raw) 3 oz
21.3mcg (5% DV)
Standard Release (Common)
+ 26
Cooked Walleye Pike (Fish, pike, walleye, cooked, dry heat) 1 fillet
21.1mcg (5% DV)
Standard Release (Common)
+ 27
Cooked Shrimp (Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)) 3 oz
20.4mcg (5% DV)
Standard Release (Common)
+ 28
Cooked Cuttlefish (Mollusks, cuttlefish, mixed species, cooked, moist heat) 3 oz
20.4mcg (5% DV)
Standard Release (Common)
+ 29
Octopus (Cooked) (Mollusks, octopus, common, cooked, moist heat) 3 oz
20.4mcg (5% DV)
Standard Release (Common)
+ 30
Cooked Eastern Oysters (Farmed) (Mollusks, oyster, eastern, farmed, cooked, dry heat) 3 oz
20.4mcg (5% DV)
Standard Release (Common)
+ 31
Cooked Grouper (Dry Heat) (Fish, grouper, mixed species, cooked, dry heat) 1 fillet
20.2mcg (5% DV)
Standard Release (Common)
+ 32
Cooked Haddock (Fish, haddock, cooked, dry heat) 1 fillet
19.5mcg (5% DV)
Standard Release (Common)
+ 33
Atlantic Herring (Fish, herring, Atlantic, cooked, dry heat) 1 fillet
17.2mcg (4% DV)
Standard Release (Common)
+ 34
Steamed Scallops (Mollusks, scallop, (bay and sea), cooked, steamed) 3 oz
17mcg (4% DV)
Standard Release (Common)
+ 35
Smoked Sturgeon (Fish, sturgeon, mixed species, smoked) 3 oz
17mcg (4% DV)
Standard Release (Common)
+ 36
Cooked Coho Salmon (Wild Caught) (Fish, salmon, coho, wild, cooked, moist heat) 6oz fillet
15.3mcg (4% DV)
Standard Release (Common)
+ 37
Raw Eastern Oysters (Mollusks, oyster, eastern, farmed, raw) 3 oz
15.3mcg (4% DV)
Standard Release (Common)
+ 38
Cooked Pompano (Fish, pompano, florida, cooked, dry heat) 1 fillet
15mcg (4% DV)
Standard Release (Common)
+ 39
Canned Sardines (Fish, sardine, Atlantic, canned in oil, drained solids with bone) 1 cup, drained
14.9mcg (4% DV)
Standard Release (Common)
+ 40
Cooked Sablefish (Fish, sablefish, cooked, dry heat) 3 oz
14.5mcg (4% DV)
Standard Release (Common)
+ 41
Cooked Whitefish (Fish, whitefish, mixed species, cooked, dry heat) 3 oz
14.5mcg (4% DV)
Standard Release (Common)
+ 42
Cooked Sturgeon (Fish, sturgeon, mixed species, cooked, dry heat) 3 oz
14.5mcg (4% DV)
Standard Release (Common)
+ 43
Cooked Atlantic Cod (Dry Heat) (Fish, cod, Atlantic, cooked, dry heat) 1 fillet
14.4mcg (4% DV)
Standard Release (Common)
+ 44
Raw Striped Bass (Fish, bass, striped, raw) 1 fillet
14.3mcg (4% DV)
Standard Release (Common)
+ 45
Cooked Catfish (Fish, catfish, channel, wild, cooked, dry heat) 1 fillet
14.3mcg (4% DV)
Standard Release (Common)
+ 46
Raw Whitefish (Fish, whitefish, mixed species, raw) 3 oz
12.8mcg (3% DV)
Standard Release (Common)
+ 47
Cooked Pacific Oysters (Mollusks, oyster, Pacific, cooked, moist heat) 3 oz
12.8mcg (3% DV)
Standard Release (Common)
+ 48
Cooked Striped Bass (Fish, bass, striped, cooked, dry heat) 1 fillet
12.4mcg (3% DV)
Standard Release (Common)
+ 49
Raw Whiting (Fish, whiting, mixed species, raw) 1 fillet
12mcg (3% DV)
Standard Release (Common)
+ 50
Fried Calamari (Mollusks, squid, mixed species, cooked, fried) 3 oz
11.9mcg (3% DV)
Standard Release (Common)
+ 51
Cooked Sockeye Salmon (Fish, salmon, sockeye, cooked, dry heat) 6oz fillet
11.9mcg (3% DV)
Standard Release (Common)
+ 52
Cooked Halibut (Fish, halibut, Atlantic and Pacific, cooked, dry heat) 3 oz
11.9mcg (3% DV)
Standard Release (Common)
+ 53
Cooked Abalone (Mollusks, abalone, mixed species, cooked, fried) 3 oz
11.9mcg (3% DV)
Standard Release (Common)
+ 54
Raw Fresh Water Bass (Fish, bass, fresh water, mixed species, raw) 1 fillet
11.9mcg (3% DV)
Standard Release (Common)
+ 55
Canned Shrimp (Crustaceans, shrimp, mixed species, canned) 1 cup
11.5mcg (3% DV)
Standard Release (Common)
+ 56
Fish Roe (Fish, roe, mixed species, raw) 1 tbsp
11.2mcg (3% DV)
Standard Release (Common)
+ 57
Raw Coho Salmon (Fish, salmon, coho, farmed, raw) 3 oz
11.1mcg (3% DV)
Standard Release (Common)
+ 58
Cooked Whiting (Fish, whiting, mixed species, cooked, dry heat) 1 fillet
10.8mcg (3% DV)
Standard Release (Common)
+ 59
Cooked Snapper (Fish, snapper, mixed species, cooked, dry heat) 1 fillet
10.2mcg (3% DV)
Standard Release (Common)
+ 60
Cooked Tilapia (Fish, tilapia, cooked, dry heat) 6oz fillet
10.2mcg (3% DV)
Standard Release (Common)
+ 61
Cooked Mahimahi (Fish, mahimahi, cooked, dry heat) 1 fillet
9.5mcg (2% DV)
Standard Release (Common)
+ 62
Smoked Whitefish (Fish, whitefish, mixed species, smoked) 1 cup, cooked
9.5mcg (2% DV)
Standard Release (Common)
+ 63
Cooked Whelk (Mollusks, whelk, unspecified, cooked, moist heat) 3 oz
9.4mcg (2% DV)
Standard Release (Common)
+ 64
Cooked Lobster (Crustaceans, lobster, northern, cooked, moist heat) 3 oz
9.4mcg (2% DV)
Standard Release (Common)
+ 65
Cooked Crayfish (Crustaceans, crayfish, mixed species, farmed, cooked, moist heat) 3 oz
9.4mcg (2% DV)
Standard Release (Common)
+ 66
Raw Rainbow Trout (Fish, trout, rainbow, farmed, raw) 1 fillet
8.7mcg (2% DV)
Standard Release (Common)
+ 67
Cooked Pacific Herring (Fish, herring, Pacific, cooked, dry heat) 1 fillet
8.6mcg (2% DV)
Standard Release (Common)
+ 68
Cooked Rainbow Trout (Fish, trout, rainbow, farmed, cooked, dry heat) 1 fillet
8.5mcg (2% DV)
Standard Release (Common)
+ 69
Cooked Skipjack (Fish, tuna, skipjack, fresh, cooked, dry heat) 3 oz
8.5mcg (2% DV)
Standard Release (Common)
+ 70
Canned Sockeye Salmon (With Bones) (Fish, salmon, sockeye, canned, without salt, drained solids with bone) 3 oz
8.5mcg (2% DV)
Standard Release (Common)
+ 71
Cooked Lingcod (Fish, lingcod, cooked, dry heat) 3 oz
8.5mcg (2% DV)
Standard Release (Common)
+ 72
Cooked Eastern Oysters (Wild) (Mollusks, oyster, eastern, wild, cooked, dry heat) 3 oz
8.5mcg (2% DV)
Standard Release (Common)
+ 73
Raw Anchovies (Fish, anchovy, european, raw) 3 oz
7.7mcg (2% DV)
Standard Release (Common)
+ 74
Cooked King Mackerel (Fish, mackerel, king, cooked, dry heat) 3 oz
7.7mcg (2% DV)
Standard Release (Common)
+ 75
Cooked Turbot (Fish, turbot, european, cooked, dry heat) 3 oz
7.7mcg (2% DV)
Standard Release (Common)
+ 76
Raw Skipjack Tuna (Fish, tuna, fresh, skipjack, raw) 3 oz
7.7mcg (2% DV)
Standard Release (Common)
+ 77
Flat Fish (Flounder Or Sole) (Fish, flatfish (flounder and sole species), cooked, dry heat) 1 fillet
7.6mcg (2% DV)
Standard Release (Common)
+ 78
Cooked Pacific Cod (Fish, cod, Pacific, cooked, dry heat (may contain additives to retain moisture)) 1 fillet
7.2mcg (2% DV)
Standard Release (Common)
+ 79
Canned Atlantic Cod (Fish, cod, Atlantic, canned, solids and liquid) 3 oz
6.8mcg (2% DV)
Standard Release (Common)
+ 80
Cooked Sea Bass (Fish, sea bass, mixed species, cooked, dry heat) 1 fillet
6.1mcg (2% DV)
Standard Release (Common)
+ 81
Canned Clams (Drained) (Mollusks, clam, mixed species, canned, drained solids) 3 oz
6mcg (1% DV)
Standard Release (Common)
+ 82
Cooked Wild Eastern Oysters (Mollusks, oyster, eastern, wild, cooked, moist heat) 6 medium
5.9mcg (1% DV)
Standard Release (Common)
+ 83
Cooked Yellowtail (Fish, yellowtail, mixed species, cooked, dry heat) 1/2 fillet
5.8mcg (1% DV)
Standard Release (Common)
+ 84
Raw Pacific Oysters (Mollusks, oyster, Pacific, raw) 1 medium
5mcg (1% DV)
Standard Release (Common)
+ 85
Cooked Atlantic Perch (Fish, ocean perch, Atlantic, cooked, dry heat) 1 fillet
5mcg (1% DV)
Standard Release (Common)
+ 86
Raw Scallops (Mollusks, scallop, mixed species, raw) 1 unit 2 large or 5 small
4.8mcg (1% DV)
Standard Release (Common)
+ 87
Smoked Haddock (Fish, haddock, smoked) 1 oz, boneless
4.3mcg (1% DV)
Standard Release (Common)
+ 88
Raw Clams (Mollusks, clam, mixed species, raw) 3 oz
4.3mcg (1% DV)
Standard Release (Common)
+ 89
Cooked Orange Roughy (Fish, roughy, orange, cooked, dry heat) 3 oz
4.3mcg (1% DV)
Standard Release (Common)
+ 90
Cooked Smelt (Fish, smelt, rainbow, cooked, dry heat) 3 oz
4.3mcg (1% DV)
Standard Release (Common)
+ 91
Canned White Tuna (Oil Packed) (Fish, tuna, white, canned in oil, drained solids) 3 oz
4.3mcg (1% DV)
Standard Release (Common)
+ 92
Cooked Yellowfin Tuna (Fish, tuna, yellowfin, fresh, cooked, dry heat) 6oz fillet
3.4mcg (1% DV)
Standard Release (Common)
+ 93
Canned Salmon (Fish, salmon, sockeye, canned, drained solids) 3 oz
3.4mcg (1% DV)
Standard Release (Common)
+ 94
Cooked Bluefin Tuna (Fish, tuna, fresh, bluefin, cooked, dry heat) 6oz fillet
3.4mcg (1% DV)
Standard Release (Common)
+ 95
Canned Sockeye Salmon (Salmon, sockeye, canned, drained solids, without skin and bones) 3 oz
3.4mcg (1% DV)
Standard Release (Common)
+ 96
Canned Pink Salmon (Fish, Salmon, pink, canned, drained solids, without skin and bones) 3 oz
3.4mcg (1% DV)
Standard Release (Common)
+ 97
Cooked Atlantic Mackerel (Fish, mackerel, Atlantic, cooked, dry heat) 6oz fillet
3.4mcg (1% DV)
Standard Release (Common)
+ 98
Raw Pink Salmon (Fish, salmon, pink, raw) 3 oz
3.4mcg (1% DV)
Standard Release (Common)
+ 99
Raw Yellowtail (Fish, yellowtail, mixed species, raw) 3 oz
3.4mcg (1% DV)
Standard Release (Common)
+ 100
Canned Pink Salmon (With Skin And Bones) (Fish, salmon, pink, canned, drained solids) 3 oz
3.4mcg (1% DV)
Standard Release (Common)
+ 101
Kippered Herring (Fish, herring, Atlantic, kippered) 1 fillet, small (2-3/8 inch x 1-3/8 inch x 1/4 inch)
2.8mcg (1% DV)
Standard Release (Common)
+ 102
Canned Anchovies (Fish, anchovy, european, canned in oil, drained solids) 5 anchovies
2.6mcg (1% DV)
Standard Release (Common)
+ 103
Cooked Pollock (Fish, pollock, Atlantic, cooked, dry heat) 3 oz
2.6mcg (1% DV)
Standard Release (Common)
+ 104
Cooked Alaskan Pollock (Fish, pollock, Alaska, cooked, dry heat (may contain additives to retain moisture)) 1 fillet
1.8mcg (0% DV)
Standard Release (Common)
+ 105
Cooked Swordfish (Fish, swordfish, cooked, dry heat) 3 oz
1.7mcg (0% DV)
Standard Release (Common)
+ 106
Raw Bluefin Tuna (Fish, tuna, fresh, bluefin, raw) 3 oz
1.7mcg (0% DV)
Standard Release (Common)
+ 107
Canned White Tuna (Water Packed) (Fish, tuna, white, canned in water, drained solids) 3 oz
1.7mcg (0% DV)
Standard Release (Common)
+ 108
Raw Squid (Mollusks, squid, mixed species, raw) 1 oz, boneless
1.4mcg (0% DV)
Standard Release (Common)
+ 109
Raw Atlantic Mackerel (Fish, mackerel, Atlantic, raw) 1 fillet
1.1mcg (0% DV)
Standard Release (Common)
+ 110
Cooked Spiny Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) 3 oz
0.9mcg (0% DV)
Standard Release (Common)
+ 111
Smoked Salmon (Fish, salmon, chinook, smoked) 1 oz, boneless
0.6mcg (0% DV)
Standard Release (Common)
+ 112
Pickled Herring (Fish, herring, Atlantic, pickled) 1 oz, boneless
0.6mcg (0% DV)
Standard Release (Common)
+ 113
Raw Yellowfin Tuna (Fish, tuna, fresh, yellowfin, raw) 1 oz, boneless
0.6mcg (0% DV)
Standard Release (Common)
+ 114
Imitation Crab Meat (Crustaceans, crab, alaska king, imitation, made from surimi) 3 oz
0mcg (0% DV)
Standard Release (Common)