Welcome to the list of the top 13 fish and shellfish highest in folate content. Where the amount of folate ranges from 179.00 µg to 16.00 µg per 100g. The top fish and shellfish is Mollusks, conch, baked or broiled with the highest folate content, which in 100g contains 179.00 µg of folate.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Mollusks, conch, baked or broiled has a nutritional value score of 18.00 out of 100.



Other important and folate related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving for Mollusks, conch, baked or broiled, which is the top of the fish and shellfish list for folate content in your diet, the amount of Energy is 130.00 kcal (7% RDA), the amount of Protein is 26.30 g (47% RDA), the amount of Total Fat is 1.20 g (2% RDA) and the amount of Carbohydrate is 1.70 g (1% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the folate content in Mollusks, conch, baked or broiled from the list of fish and shellfish.

folate and nutrition facts in fish and shellfish per 100g



Top Twenty List - Highest folate Content per 100g

Below is a basic list for folate in fish and shellfish for the top 20 fish and shellfish. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Mollusks, conch, baked or broiled 179.00µg
2. Mollusks, mussel, blue, cooked, moist heat 76.00µg
3. Mollusks, mussel, blue, raw 42.00µg
4. Mollusks, scallop, mixed species, cooked, breaded and fried 37.00µg
5. Mollusks, clam, mixed species, cooked, breaded and fried 36.00µg
6. Mollusks, oyster, eastern, cooked, breaded and fried 31.00µg
7. Mollusks, clam, mixed species, cooked, moist heat 29.00µg
8. Mollusks, cuttlefish, mixed species, cooked, moist heat 24.00µg
9. Mollusks, octopus, common, cooked, moist heat 24.00µg
10. Mollusks, oyster, eastern, farmed, cooked, dry heat 24.00µg
11. Mollusks, scallop, (bay and sea), cooked, steamed 20.00µg
12. Mollusks, oyster, eastern, farmed, raw 18.00µg
13. Mollusks, scallop, mixed species, raw 16.00µg

Highest Amount of folate per Serving

Please remember that the above gives an accurate value in 100g for high folate foods in your diet. You should also take into account portion sizes when you are considering the folate nutritional content.

The food with the highest folate content per typical serving is Mollusks, conch, baked or broiled which contains 227.33 µg in 1.000 cup, sliced (or 127.00 g). For this serving the Energy content is 165.1 kcal (8% RDA), the Protein content is 33.4 g (60% RDA), the Total Fat content is 1.52 g (2% RDA) and the Carbohydrate content is 2.16 g (2% RDA).

µg of folate in fish and shellfish (per 100g)

The list below gives the total folate content in the top 13 items from the general description 'fish and shellfish' each of which show the folate amount as well as Energy, Protein, Total Fat and Carbohydrate. The top 13 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

fish and shellfish folate per 100g

The level of folate can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 3 items. The highest amount of folate from the 3 raw items is in Mollusks, mussel, blue, raw where the content is 42.00 µg per 100g. The number of food items which are cooked are 9 items. The highest amount of folate from the 9 cooked items is in Mollusks, mussel, blue, cooked, moist heat where the amount is 76.00 µg per 100g. Comparing raw and cooked fish and shellfish shows that cooking can change the levels of folate by 34 µg in a 100g serving.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing folate which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods with a high amount of folate.


List of Fish and shellfish High in folate Content per 100g

1. Mollusks, conch, baked or broiled - Folate
179.00 µg of Folate per 100g
Nutritional Value = 18.00 / 100    Food Category - Finfish and Shellfish Products
Folate
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
179.00 µg 130.00(7%)1.70(1%)1.20(2%)26.30(47%)
Typical Serving Amount : 1.000 cup, sliced (or 127.00g):
227.33 µg165.1 kcal(8%)2.16 g(2%)1.52 g(2%)33.4 g(60%)
Other Serving Size : 1.000 oz cooked, yield (or 17.00g):
30.43 µg22.1 kcal(1%)0.29 g(0%)0.2 g(0%)4.47 g(8%)
2. Mollusks, mussel, blue, cooked, moist heat - Folate
76.00 µg of Folate per 100g
Nutritional Value = 16.00 / 100    Food Category - Finfish and Shellfish Products
Folate
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
76.00 µg 172.00(9%)7.39(6%)4.48(7%)23.80(43%)
Typical Serving Amount : 3.000 oz (or 85.00g):
64.6 µg146.2 kcal(7%)6.28 g(5%)3.81 g(6%)20.23 g(36%)
3. Mollusks, mussel, blue, raw - Folate
42.00 µg of Folate per 100g
Nutritional Value = 18.00 / 100    Food Category - Finfish and Shellfish Products
Folate
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
42.00 µg 86.00(4%)3.69(3%)2.24(3%)11.90(21%)
Typical Serving Amount : 1.000 cup (or 150.00g):
63 µg129 kcal(6%)5.54 g(4%)3.36 g(5%)17.85 g(32%)
Other Serving Size : 1.000 oz (or 28.35g):
11.91 µg24.38 kcal(1%)1.05 g(1%)0.64 g(1%)3.37 g(6%)
Other Serving Size : 1.000 large (or 20.00g):
8.4 µg17.2 kcal(1%)0.74 g(1%)0.45 g(1%)2.38 g(4%)
Other Serving Size : 1.000 medium (or 16.00g):
6.72 µg13.76 kcal(1%)0.59 g(0%)0.36 g(1%)1.9 g(3%)
Other Serving Size : 1.000 small (or 10.00g):
4.2 µg8.6 kcal(0%)0.37 g(0%)0.22 g(0%)1.19 g(2%)
Other Serving Size : 3.000 oz (or 85.00g):
35.7 µg73.1 kcal(4%)3.14 g(2%)1.9 g(3%)10.12 g(18%)
4. Mollusks, scallop, mixed species, cooked, breaded and fried - Folate
37.00 µg of Folate per 100g
Nutritional Value = 14.00 / 100    Food Category - Finfish and Shellfish Products
Folate
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
37.00 µg 216.00(11%)10.13(8%)10.94(17%)18.07(32%)
Typical Serving Amount : 2.000 large (or 31.00g):
11.47 µg66.96 kcal(3%)3.14 g(2%)3.39 g(5%)5.6 g(10%)
5. Mollusks, clam, mixed species, cooked, breaded and fried - Folate
36.00 µg of Folate per 100g
Nutritional Value = 16.00 / 100    Food Category - Finfish and Shellfish Products
Folate
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
36.00 µg 202.00(10%)10.33(8%)11.15(17%)14.24(25%)
Typical Serving Amount : 3.000 oz (or 85.00g):
30.6 µg171.7 kcal(9%)8.78 g(7%)9.48 g(15%)12.1 g(22%)
Other Serving Size : 20.000 small (or 188.00g):
67.68 µg379.76 kcal(19%)19.42 g(15%)20.96 g(32%)26.77 g(48%)
6. Mollusks, oyster, eastern, cooked, breaded and fried - Folate
31.00 µg of Folate per 100g
Nutritional Value = 15.00 / 100    Food Category - Finfish and Shellfish Products
Folate
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
31.00 µg 199.00(10%)11.62(9%)12.58(19%)8.77(16%)
Typical Serving Amount : 3.000 oz (or 85.00g):
26.35 µg169.15 kcal(8%)9.88 g(8%)10.69 g(16%)7.45 g(13%)
Other Serving Size : 6.000 medium (or 88.00g):
27.28 µg175.12 kcal(9%)10.23 g(8%)11.07 g(17%)7.72 g(14%)
7. Mollusks, clam, mixed species, cooked, moist heat - Folate
29.00 µg of Folate per 100g
Nutritional Value = 16.00 / 100    Food Category - Finfish and Shellfish Products
Folate
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
29.00 µg 148.00(7%)5.13(4%)1.95(3%)25.55(46%)
Typical Serving Amount : 3.000 oz (or 85.00g):
24.65 µg125.8 kcal(6%)4.36 g(3%)1.66 g(3%)21.72 g(39%)
Other Serving Size : 20.000 small (or 190.00g):
55.1 µg281.2 kcal(14%)9.75 g(8%)3.71 g(6%)48.55 g(87%)
8. Mollusks, cuttlefish, mixed species, cooked, moist heat - Folate
24.00 µg of Folate per 100g
Nutritional Value = 18.00 / 100    Food Category - Finfish and Shellfish Products
Folate
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
24.00 µg 158.00(8%)1.64(1%)1.40(2%)32.48(58%)
Typical Serving Amount : 3.000 oz (or 85.00g):
20.4 µg134.3 kcal(7%)1.39 g(1%)1.19 g(2%)27.61 g(49%)
9. Mollusks, octopus, common, cooked, moist heat - Folate
24.00 µg of Folate per 100g
Nutritional Value = 18.00 / 100    Food Category - Finfish and Shellfish Products
Folate
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
24.00 µg 164.00(8%)4.40(3%)2.08(3%)29.82(53%)
Typical Serving Amount : 3.000 oz (or 85.00g):
20.4 µg139.4 kcal(7%)3.74 g(3%)1.77 g(3%)25.35 g(45%)
10. Mollusks, oyster, eastern, farmed, cooked, dry heat - Folate
24.00 µg of Folate per 100g
Nutritional Value = 17.00 / 100    Food Category - Finfish and Shellfish Products
Folate
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
24.00 µg 79.00(4%)7.28(6%)2.12(3%)7.00(13%)
Typical Serving Amount : 3.000 oz (or 85.00g):
20.4 µg67.15 kcal(3%)6.19 g(5%)1.8 g(3%)5.95 g(11%)
Other Serving Size : 6.000 medium (or 59.00g):
14.16 µg46.61 kcal(2%)4.3 g(3%)1.25 g(2%)4.13 g(7%)
11. Mollusks, scallop, (bay and sea), cooked, steamed - Folate
20.00 µg of Folate per 100g
Nutritional Value = 15.00 / 100    Food Category - Finfish and Shellfish Products
Folate
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
20.00 µg 111.00(6%)5.41(4%)0.84(1%)20.54(37%)
Typical Serving Amount : 3.000 oz (or 85.00g):
17 µg94.35 kcal(5%)4.6 g(4%)0.71 g(1%)17.46 g(31%)
12. Mollusks, oyster, eastern, farmed, raw - Folate
18.00 µg of Folate per 100g
Nutritional Value = 17.00 / 100    Food Category - Finfish and Shellfish Products
Folate
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
18.00 µg 59.00(3%)5.53(4%)1.55(2%)5.22(9%)
Typical Serving Amount : 3.000 oz (or 85.00g):
15.3 µg50.15 kcal(3%)4.7 g(4%)1.32 g(2%)4.44 g(8%)
Other Serving Size : 6.000 medium (or 84.00g):
15.12 µg49.56 kcal(2%)4.65 g(4%)1.3 g(2%)4.38 g(8%)
13. Mollusks, scallop, mixed species, raw - Folate
16.00 µg of Folate per 100g
Nutritional Value = 14.00 / 100    Food Category - Finfish and Shellfish Products
Folate
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
16.00 µg 69.00(3%)3.18(2%)0.49(1%)12.06(22%)
Typical Serving Amount : 1.000 unit 2 large or 5 small (or 30.00g):
4.8 µg20.7 kcal(1%)0.95 g(1%)0.15 g(0%)3.62 g(6%)
Other Serving Size : 3.000 oz (or 85.00g):
13.6 µg58.65 kcal(3%)2.7 g(2%)0.42 g(1%)10.25 g(18%)






folate and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito