Nutrient Ranking Tool
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Meats Highest in Folate (B9)

118 results
Name
Folate (B9)
Data source
+ 1
Cooked Lamb Liver (Pan Fried) (Lamb, variety meats and by-products, liver, cooked, pan-fried) 3 oz
340mcg (85% DV)
Standard Release (Common)
+ 2
Pan Fried Beef Liver (Beef, variety meats and by-products, liver, cooked, pan-fried) 1 slice
210.6mcg (53% DV)
Standard Release (Common)
+ 3
Cooked Lamb Shoulder Roast (Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised) 6oz
37.4mcg (9% DV)
Standard Release (Common)
+ 4
Roasted Lamb Shank (1/4 inch fat) (Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz
20.4mcg (5% DV)
Standard Release (Common)
+ 5
Cooked Veal Leg Top Roast (Veal, leg (top round), separable lean only, cooked, braised) 100 grams
18mcg (5% DV)
Standard Release (Common)
+ 6
Roasted Lamb Sirloin (1/4 inch fat) (Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz
17.9mcg (4% DV)
Standard Release (Common)
+ 7
Roast Goose (Goose, domesticated, meat only, cooked, roasted) 1 unit (yield from 1 lb ready-to-cook goose)
17.2mcg (4% DV)
Standard Release (Common)
+ 8
Lean Roasted Ham (Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted) 1 cup, diced
16.2mcg (4% DV)
Standard Release (Common)
+ 9
Broiled Ground (Minced) Lamb (Lamb, ground, cooked, broiled) 3 oz
16.2mcg (4% DV)
Standard Release (Common)
+ 10
Roasted Turkey Breast (Turkey, whole, breast, meat only, cooked, roasted) 6 oz
15.3mcg (4% DV)
Standard Release (Common)
+ 11
Cooked Buffalo Sirloin Steak (Game meat , bison, top sirloin, separable lean only, 1" steak, cooked, broiled) 1 serving ( 3 oz )
15.3mcg (4% DV)
Standard Release (Common)
+ 12
Roast Duck (Duck, domesticated, meat only, cooked, roasted) 1 cup, chopped or diced
14mcg (4% DV)
Standard Release (Common)
+ 13
Cooked Ostrich Steak (Inside Strip) (Ostrich, inside strip, cooked) 1 serving ( 3 oz )
13.6mcg (3% DV)
Standard Release (Common)
+ 14
Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, pan-broiled crumbles) 6 oz
13.6mcg (3% DV)
Standard Release (Common)
+ 15
Cooked Grass Fed Ground (Minced) Bison (Buffalo) (Bison, ground, grass-fed, cooked) 3 oz
13.6mcg (3% DV)
Standard Release (Common)
+ 16
Roasted Ham (Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted) 1 cup, diced
13.5mcg (3% DV)
Standard Release (Common)
+ 17
Pan-Broiled Ground (Minced) Bison (Buffalo) (Game meat, bison, ground, cooked, pan-broiled) 1 patty ( yield from 112.7 g raw meat )
13.1mcg (3% DV)
Standard Release (Common)
+ 18
Roasted Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, cooked, roasted) 1 leg, with skin (sum of drumstick+thigh+back)
12.9mcg (3% DV)
Standard Release (Common)
+ 19
Roasted Lamb Ribs (1/4 inch fat) (Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz
12.8mcg (3% DV)
Standard Release (Common)
+ 20
Braunschweiger Pork Liver Sausage (Braunschweiger (a liver sausage), pork) 1 oz
12.5mcg (3% DV)
Standard Release (Common)
+ 21
Beef, ground (minced), 97% lean meat / 3% fat, patty, cooked, broiled (Beef, ground, 97% lean meat / 3% fat, patty, cooked, broiled) 6oz
11.9mcg (3% DV)
Standard Release (Common)
+ 22
Cooked Skirt Steak (Grilled) (Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled) 6oz steak
11.9mcg (3% DV)
Standard Release (Common)
+ 23
Braised Chuck Steak (Mock Tender) (Trimmed to 0 Inch Fat) (Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised) 1 steak
11.3mcg (3% DV)
Standard Release (Common)
+ 24
Lean Grass Fed Beef Strip Steak (Beef, grass-fed, strip steaks, lean only, raw) 3 oz
11.1mcg (3% DV)
Standard Release (Common)
+ 25
Panfried Beef Hamburger (Beef, ground, 70% lean meat / 30% fat, crumbles, cooked, pan-browned) 3 oz
11.1mcg (3% DV)
Standard Release (Common)
+ 26
Boneless Skinless Chicken Leg (Raw) (Chicken, broilers or fryers, leg, meat only, raw) 1 leg, bone and skin removed (sum of drumstick+thigh+back meat only)
10.6mcg (3% DV)
Standard Release (Common)
+ 27
Cooked Ground (Minced) Pork (Pork, fresh, ground, cooked) 6oz
10.2mcg (3% DV)
Standard Release (Common)
+ 28
Broiled Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled) 6oz
10.2mcg (3% DV)
Standard Release (Common)
+ 29
Roasted Boneless Skinless Chicken Leg (Chicken, broilers or fryers, leg, meat only, cooked, roasted) 1 leg (sum of drumstick+thigh+back meat only)
10mcg (2% DV)
Standard Release (Common)
+ 30
Beef Chuck Pot Roast (Trimmed to 0 inch fat) (Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, choice, cooked, braised) 3 oz
9.4mcg (2% DV)
Standard Release (Common)
+ 31
Cooked Ribeye Steak (Filet) (Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled) 1 fillet
9mcg (2% DV)
Standard Release (Common)
+ 32
Broiled Beef Round (Beef, round, full cut, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled) 3 oz
8.5mcg (2% DV)
Standard Release (Common)
+ 33
Broiled London Broil Beef Top Round Steak (1/8 inch fat) (Beef, round, top round steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled) 3 oz
8.5mcg (2% DV)
Standard Release (Common)
+ 34
Braised Bottom Round Steak (Trimed to 0 inch fat) (Beef, round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised) 3 oz
8.5mcg (2% DV)
Standard Release (Common)
+ 35
Roasted Turkey Light Meat (Turkey, all classes, light meat, cooked, roasted) 1 serving
8.5mcg (2% DV)
Standard Release (Common)
+ 36
Roasted Turkey Drumstick (Turkey, drumstick, from whole bird, meat only, roasted) 3 oz
8.5mcg (2% DV)
Standard Release (Common)
+ 37
Broiled Lean Beef Flank Steak (Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled) 3 oz
7.7mcg (2% DV)
Standard Release (Common)
+ 38
Broiled Sirloin Strip Steak (Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled) 3 oz
7.7mcg (2% DV)
Standard Release (Common)
+ 39
Raw Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw) 3 oz
7.7mcg (2% DV)
Standard Release (Common)
+ 40
Roast Turkey Dark Meat (Turkey, whole, dark meat, cooked, roasted) 1 serving
7.7mcg (2% DV)
Standard Release (Common)
+ 41
Roasted Turkey (Turkey, whole, meat and skin, cooked, roasted) 3 oz
7.7mcg (2% DV)
Standard Release (Common)
+ 42
Roast Turkey (Without Skin) (Turkey, whole, meat only, cooked, roasted) 3 oz
7.7mcg (2% DV)
Standard Release (Common)
+ 43
Roasted Turkey Thigh (Turkey, thigh, from whole bird, meat only, roasted) 3 oz
7.7mcg (2% DV)
Standard Release (Common)
+ 44
Roasted Chicken Wings (Chicken, broilers or fryers, wing, meat and skin, cooked, roasted) 1 piece
7.7mcg (2% DV)
Standard Release (Common)
+ 45
Game meat, deer, tenderloin, separable lean only, cooked, broiled 1 serving ( 3 oz )
7.7mcg (2% DV)
Standard Release (Common)
+ 46
Emu, fan fillet, cooked, broiled 1 serving ( 3 oz )
7.7mcg (2% DV)
Standard Release (Common)
+ 47
Veal Bratwurst (Bratwurst, veal, cooked) 1 serving 2.96 oz
7.6mcg (2% DV)
Standard Release (Common)
+ 48
Raw Chicken Wings (Chicken, broilers or fryers, wing, meat and skin, raw) 1 piece
7.5mcg (2% DV)
Standard Release (Common)
+ 49
Roasted Cured Ham (13% Fat) (Pork, cured, ham, regular (approximately 13% fat), canned, roasted) 1 cup
7mcg (2% DV)
Standard Release (Common)
+ 50
Braised Beef Or Chuck Stew (Beef, chuck for stew, separable lean and fat, all grades, cooked, braised) 3 oz
6.8mcg (2% DV)
Standard Release (Common)
+ 51
Raw Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, raw) 1 patty (cooked from 4 oz raw)
6.8mcg (2% DV)
Standard Release (Common)
+ 52
Roasted Lean Buffalo (Game meat, bison, separable lean only, cooked, roasted) 3 oz
6.8mcg (2% DV)
Standard Release (Common)
+ 53
Beef And Pork Baloney (Bologna) (Bologna, beef and pork) 3 (1/2) oz
6mcg (2% DV)
Standard Release (Common)
+ 54
Raw Boneless Skinless Thigh Meat (Chicken, broilers or fryers, dark meat, thigh, meat only, raw) 1 thigh without skin
6mcg (1% DV)
Standard Release (Common)
+ 55
Grilled T-Bone Steak (Choice) (Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled) 3 oz
6mcg (1% DV)
Standard Release (Common)
+ 56
Grilled Porterhouse Steak (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled) 3 oz
6mcg (1% DV)
Standard Release (Common)
+ 57
Grilled T-Bone Steak (Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled) 3 oz
6mcg (1% DV)
Standard Release (Common)
+ 58
Top Blade Chuck Steak (Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz
6mcg (1% DV)
Standard Release (Common)
+ 59
Grilled Beef Tenderloin Steak (Trimed to 0 inch fat) (Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz
6mcg (1% DV)
Standard Release (Common)
+ 60
Chicken Hotdog (Frankfurter, chicken) 3 oz
6mcg (1% DV)
Standard Release (Common)
+ 61
Fat Free Broiled Turkey Patties (Turkey, ground, fat free, patties, broiled) 1 patty
6mcg (1% DV)
Standard Release (Common)
+ 62
Beef, ground (minced), 97% lean meat /3% fat, patty, cooked, pan-broiled (Beef, ground, 97% lean meat /3% fat, patty, cooked, pan-broiled) 3 oz
6mcg (1% DV)
Standard Release (Common)
+ 63
Turkey, ground (minced), 93% lean, 7% fat, patties, broiled (Turkey, ground, 93% lean, 7% fat, patties, broiled) 3 oz
6mcg (1% DV)
Standard Release (Common)
+ 64
Broiled Turkey Patties (Turkey, ground, 85% lean, 15% fat, patties, broiled) 3 oz
6mcg (1% DV)
Standard Release (Common)
+ 65
Broiled Ground (Minced) Beef Patty (93% Lean) (Beef, ground, 93% lean meat / 7% fat, patty, cooked, broiled) 3 oz
6mcg (1% DV)
Standard Release (Common)
+ 66
Roasted Boneless Skinless Thigh Meat (Chicken, broilers or fryers, thigh, meat only, cooked, roasted) 1 thigh without skin
5.8mcg (1% DV)
Standard Release (Common)
+ 67
Raw Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, raw) 1 thigh with skin
5.8mcg (1% DV)
Standard Release (Common)
+ 68
Roasted Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) 1 cup, chopped or diced
5.6mcg (1% DV)
Standard Release (Common)
+ 69
Roasted Country-Style Roasted Pork Ribs (Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted) 1 rack
5.5mcg (1% DV)
Standard Release (Common)
+ 70
Roasted Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, cooked, roasted) 1 thigh with skin
5.5mcg (1% DV)
Standard Release (Common)
+ 71
Raw Leg Of Lamb (1/4 inch fat) (Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, raw) 1 oz
5.4mcg (1% DV)
Standard Release (Common)
+ 72
Raw Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, raw) 1 drumstick with skin
5.2mcg (1% DV)
Standard Release (Common)
+ 73
Grilled Porterhouse Steak (Choice) (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled) 3 oz
5.1mcg (1% DV)
Standard Release (Common)
+ 74
Roasted Prime Rib Steak (1/8 inch fat) (Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted) 3 oz
5.1mcg (1% DV)
Standard Release (Common)
+ 75
Roasted Wild Boar (Game meat, boar, wild, cooked, roasted) 3 oz
5.1mcg (1% DV)
Standard Release (Common)
+ 76
Broiled Pork Loin (Pork, fresh, loin, whole, separable lean and fat, cooked, broiled) 3 oz
4.3mcg (1% DV)
Standard Release (Common)
+ 77
Braised Beef Shortribs (Beef, rib, shortribs, separable lean and fat, choice, cooked, braised) 3 oz
4.3mcg (1% DV)
Standard Release (Common)
+ 78
Grilled Top Round Steak (Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz
4.3mcg (1% DV)
Standard Release (Common)
+ 79
Roasted Beef Eye Of Round Roast (0 inch fat) (Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted) 3 oz
4.3mcg (1% DV)
Standard Release (Common)
+ 80
Pepperoni (Pepperoni, beef and pork, sliced) 3 oz
4.3mcg (1% DV)
Standard Release (Common)
+ 81
Roasted Extra Lean Cured Ham (5% Fat) (Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted) 1 cup
4.2mcg (1% DV)
Standard Release (Common)
+ 82
Roasted Low Fat Cured Ham (11% Fat) (Pork, cured, ham, boneless, regular (approximately 11% fat), roasted) 1 cup
4.2mcg (1% DV)
Standard Release (Common)
+ 83
Roasted Chicken Drumsticks (Chicken, broilers or fryers, drumstick, meat and skin, cooked, roasted) 1 drumstick with skin (yield from 1 lb ready-to-cook chicken)
4.2mcg (1% DV)
Standard Release (Common)
+ 84
Chicken (Light Meat) (Chicken, roasting, light meat, meat only, cooked, roasted) 1 cup, chopped or diced
4.2mcg (1% DV)
Standard Release (Common)
+ 85
Lowfat Pastrami (98% Fat Free) (Pastrami, beef, 98% fat-free) 1 serving 6 slices
4mcg (1% DV)
Standard Release (Common)
+ 86
Roasted Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, cooked, roasted) 1 drumstick without skin
3.8mcg (1% DV)
Standard Release (Common)
+ 87
Broiled Boston Steak (Pork) (Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, broiled) 3 oz
3.4mcg (1% DV)
Standard Release (Common)
+ 88
Braised Pork Spare Ribs (Pork, fresh, spareribs, separable lean and fat, cooked, braised) 3 oz
3.4mcg (1% DV)
Standard Release (Common)
+ 89
Canadian Bacon (Raw) (Canadian bacon, unprepared) 3 oz
3.4mcg (1% DV)
Standard Release (Common)
+ 90
Braised Pork Loin (Pork, fresh, loin, whole, separable lean only, cooked, braised) 3 oz
3.4mcg (1% DV)
Standard Release (Common)
+ 91
Sweet Italian Sausage (Sausage, Italian, sweet, links) 1 link 3 oz
3.4mcg (1% DV)
Standard Release (Common)
+ 92
Pork And Beef Beerwurst (Beerwurst, beer salami, pork and beef) 2 oz
2.8mcg (1% DV)
Standard Release (Common)
+ 93
Turkey Salami (Salami, cooked, turkey) 1 serving
2.8mcg (1% DV)
Standard Release (Common)
+ 94
Turkey Hotdog (Frankfurter, turkey) 1 oz
2.6mcg (1% DV)
Standard Release (Common)
+ 95
Pork Bratwurst (Bratwurst, pork, cooked) 1 link cooked
2.6mcg (1% DV)
Standard Release (Common)
+ 96
Turkey Baloney (Bologna) (Bologna, turkey) 0.99 oz 1 serving
2.5mcg (1% DV)
Standard Release (Common)
+ 97
Cured Smoked Beef (Beef, chopped, cured, smoked) 1 slice (1 oz)
2.2mcg (1% DV)
Standard Release (Common)
+ 98
Dry Pork Salami (Salami, dry or hard, pork) 3oz
1.7mcg (0% DV)
Standard Release (Common)
+ 99
Pork Baloney (Bologna) (Bologna, pork) 1 slice, medium (4-1/2 inch dia x 1/8 inch thick) (1 oz)
1.4mcg (0% DV)
Standard Release (Common)
+ 100
Unprepared Turkey Bacon (Bacon, turkey, unprepared) 1 serving
1.4mcg (0% DV)
Standard Release (Common)
+ 101
Berliner Sausage (Sausage, Berliner, pork, beef) 1 slice
1.2mcg (0% DV)
Standard Release (Common)
+ 102
Beef And Chicken Polish Sausage (Sausage, Polish, beef with chicken, hot) 1 serving 5 pieces
1.1mcg (0% DV)
Standard Release (Common)
+ 103
Beef Baloney (Bologna) (Bologna, beef) 1 slice
0.9mcg (0% DV)
Standard Release (Common)
+ 104
Pork Beerwurst (Beerwurst, beer salami, pork) 1 slice (4 inch dia x 1/8 inch thick)
0.7mcg (0% DV)
Standard Release (Common)
+ 105
Luncheon Sausage (Pork And Beef) (Luncheon sausage, pork and beef) 1 slice (4 inch dia x 1/8 inch thick)
0.7mcg (0% DV)
Standard Release (Common)
+ 106
Salami (Salami, Italian, pork) 1 oz
0.6mcg (0% DV)
Standard Release (Common)
+ 107
Cooked Canadian Bacon (Pan-Fried) (Canadian bacon, cooked, pan-fried) 1 slice
0.6mcg (0% DV)
Standard Release (Common)
+ 108
Canned Ham (Ham, chopped, canned) 1 oz
0.3mcg (0% DV)
Standard Release (Common)
+ 109
Braised Pork Chops (With Fat) (Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, braised) 1 chop
0mcg (0% DV)
Standard Release (Common)
+ 110
Braised Pork Chops (Lean) (Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised) 6oz chop
0mcg (0% DV)
Standard Release (Common)
+ 111
Roasted Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted) 3 oz
0mcg (0% DV)
Standard Release (Common)
+ 112
Cured Bacon (Unprepared) (Pork, cured, bacon, unprepared) 1 slice raw
0mcg (0% DV)
Standard Release (Common)
+ 113
Roasted Pork Backribs (Pork, fresh, backribs, separable lean and fat, cooked, roasted) 3 oz
0mcg (0% DV)
Standard Release (Common)
+ 114
Cooked Bacon (Pan-Fried) (Pork, cured, bacon, pre-sliced, cooked, pan-fried) 3 slices
0mcg (0% DV)
Standard Release (Common)
+ 115
Rendered Bacon Fat (Pork, bacon, rendered fat, cooked) 1 oz
0mcg (0% DV)
Standard Release (Common)
+ 116
Uncooked Chorizo Sausage (Sausage, pork, chorizo, link or ground, raw) 1 oz
0mcg (0% DV)
Standard Release (Common)
+ 117
Cooked Kielbasa Sausage (Kielbasa, fully cooked, pan-fried) 1 link
0mcg (0% DV)
Standard Release (Common)
+ 118
Dry Pork And Beef Salami (Salami, dry or hard, pork, beef) 1 slice
0mcg (0% DV)
Standard Release (Common)