Top Meats High in Folate (Vit B9)

About Meats and Folate (Vit B9)

Most meats are fairly low in folate, but some contain more than others.

Some of the highest folate meats include crab meat, clams, shrimp, trout, beef, anchovy, turkey, pork, salmon and chicken breast. Other folate rich meats are spam, sausage, canned tuna, chicken and ham.

We calculated the top meats for folate by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 15 meats highest in folate .

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult DV (Female or Male)

Crab Meat

image of crab meat

In 1 cup, crab meat has 69ug of folate, or about 17% for adults.
Folate (Vit B9)
69ug in
1 cup (135g)
123ug in
200 Calories (241g)
17%
31%
Complete nutrition for Crab Meat

Clams (cooked)

image of clams

1 ounce of clam contains 8.2ug of folate, or about 2% for adults.
Folate (Vit B9)
8.2ug in
1 ounce (28.333333333333g)
39ug in
200 Calories (135g)
2%
10%
Complete nutrition for Clams

Shrimp (raw)

image of shrimp

1 medium shrimp has 1.1ug of folate, or about 0% for adults.
Folate (Vit B9)
1.1ug in
1 medium (6g)
54ug in
200 Calories (282g)
0%
13%
Complete nutrition for Shrimp

Trout (cooked)

image of trout

1 small trout contains 14ug of folate, or about 3% for adults.
Folate (Vit B9)
14ug in
1 small (113g)
12ug in
200 Calories (98g)
3%
3%
Complete nutrition for Trout

Beef (ground)

image of beef

In 1 ounce, beef has 3.1ug of folate, or about 1% for adults.
Folate (Vit B9)
3.1ug in
1 ounce (28.333333333333g)
7.9ug in
200 Calories (72g)
1%
2%
Complete nutrition for Beef

Anchovy (raw)

image of anchovy

1 ounce of anchovy contains 2.6ug of folate, or about 1% for adults.
Folate (Vit B9)
2.6ug in
1 ounce (28.333333333333g)
14ug in
200 Calories (153g)
1%
3%
Complete nutrition for Anchovy

Turkey (cooked)

image of turkey

In 1 lb, turkey has 41ug of folate, or about 10% for adults.
Folate (Vit B9)
41ug in
1 lb (453.6g)
9.5ug in
200 Calories (106g)
10%
2%
Complete nutrition for Turkey

Pork (ground)

image of pork

1 ounce of pork contains 1.7ug of folate, or about 0% for adults.
Folate (Vit B9)
1.7ug in
1 ounce (28.333333333333g)
4ug in
200 Calories (67g)
0%
1%
Complete nutrition for Pork

Salmon (raw)

image of salmon

In 1 ounce, salmon has 1.1ug of folate, or about 0% for adults.
Folate (Vit B9)
1.1ug in
1 ounce (28.333333333333g)
6.3ug in
200 Calories (157g)
0%
2%
Complete nutrition for Salmon

Chicken Breast (cooked)

image of chicken breast

1 cup of chicken breast contains 5.6ug of folate, or about 1% for adults.
Folate (Vit B9)
5.6ug in
1 cup (140g)
4.8ug in
200 Calories (121g)
1%
1%
Complete nutrition for Chicken Breast

Spam

image of spam

In 1 ounce, spam has 1.1ug of folate, or about 0% for adults.
Folate (Vit B9)
1.1ug in
1 ounce (28g)
2.7ug in
200 Calories (68g)
0%
1%
Complete nutrition for Spam

Sausage (cooked)

image of sausage

1 link of sausage contains 3.5ug of folate, or about 1% for adults.
Folate (Vit B9)
3.5ug in
1 link (87g)
2.5ug in
200 Calories (62g)
1%
1%
Complete nutrition for Sausage

Canned Tuna

image of canned tuna

In 1 ounce, canned tuna has 0.57ug of folate, or about 0% for adults.
Folate (Vit B9)
0.57ug in
1 ounce (28.35g)
3.1ug in
200 Calories (156g)
0%
1%
Complete nutrition for Canned Tuna

Chicken (ground)

image of chicken

1 ounce of chicken contains 0.57ug of folate, or about 0% for adults.
Folate (Vit B9)
0.57ug in
1 ounce (28.333333333333g)
2.1ug in
200 Calories (106g)
0%
1%
Complete nutrition for Chicken

Ham

image of ham

In 1 ounce, ham has 0.28ug of folate, or about 0% for adults.
Folate (Vit B9)
0.28ug in
1 ounce (28.35g)
0.76ug in
200 Calories (76g)
0%
0%
Complete nutrition for Ham


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