Foods High in Folate: Top 30 per 100 g & per Serving

Highest in folate per 100 g

30 of 360 ranked foods, most folate first. % = share of the FDA Daily Value. n/r = not reported.

Most folate per typical serving

The same foods ranked by what one typical USDA portion gives, which is what you eat.

Most folate per 200 kcal

Nutrient density: folate for the same 200 calories of each food.

Best by food group

The top three of each group per 100 g (rank within the group).

• Fruits

  1. 1. Avocados (raw, California): 89 µg
  2. 2. Avocado (raw): 81 µg
  3. 3. Mango (raw): 43 µg

• Vegetables

  1. 1. Edamame (frozen, prepared): 311 µg
  2. 2. Turnip greens (raw): 194 µg
  3. 3. Fava beans (in pod, raw): 148 µg

• Legumes

  1. 1. Lentils (raw): 479 µg
  2. 2. Pigeon peas (mature seeds, raw): 456 µg
  3. 3. Peanuts (valencia, raw): 246 µg

• Nuts and Seeds

  1. 1. Sunflower seed butter (without salt): 237 µg
  2. 2. Sunflower seed kernels (dried): 227 µg
  3. 3. Sesame butter (paste): 100 µg

• Grains

  1. 1. Pasta (dry, enriched): 237 µg
  2. 2. White rice (long-grain, enriched, uncooked): 231 µg
  3. 2. White rice (medium-grain, raw, enriched): 231 µg

• Dairy Foods

  1. 1. Egg yolk (raw): 146 µg
  2. 2. Egg (yolk, raw, frozen, salted, pasteurized): 112 µg
  3. 3. Egg (duck, whole, fresh, raw): 80 µg

• Meats

  1. 1. Turkey liver (raw): 677 µg
  2. 2. Chicken giblets (raw): 345 µg
  3. 3. Turkey giblets (raw): 331 µg

• Fish and Seafood

  1. 1. Salmon (Atlantic, wild, cooked, dry heat): 29 µg
  2. 2. Shrimp (canned): 9 µg
  3. 3. Salmon (pink, cooked, dry heat): 5 µg

Plant-based (vegan) sources

Fruit, vegetables, legumes, nuts and seeds, grains and oils with no animal ingredient, ranked among themselves per 100 g.

Concentrated forms (not ranked)

Flours, powders, concentrates, sugars and fortified foods with folate, listed by value per 100 g but left out of the rankings above.

Which foods are ranked

• The 372 foods on CalorieExplorer with a reported folate value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
• Only foods with more than 0 µg are ranked (360 foods); a food with no reported value is left out, never counted as 0.
• Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is. They are listed separately below.
• Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
• Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
• % DV = share of the FDA Daily Value for folate, 400 µg a day for adults and children 4 and older.
• FDA lets a label call a food “high in” a nutrient when one reference serving gives 20% of the Daily Value or more, and a “good source” at 10–19% (21 CFR 101.54). We apply it to the typical USDA portion, which is not always the label's reference amount.

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