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Top 100 Foods High In Folate

Data Source: U.S. Agricultural Research Service Food Data Central

Default Ranking - Common Serving Size

Reference Dietary Intake For Folate

400 µg
MALES
400 µg
FEMALES
600 µg
PREGNANT
500 µg
BREASTFEEDING
Food Name Common Serving Amount (% RDI) Folate Per Calorie
garbanzo beans per cup 1114µg (279%) Good
black beans per cup 861µg (215%) Good
kidney beans per cup 725µg (181%) Good
lupin seeds per cup 639µg (160%) Poor
peas per cup 540µg (135%) Poor
edamame per cup 482µg (121%) Good
turkey liver per liver cooked 366µg (92%) Great
lentils per cup 358µg (90%) Good
cowpeas per cup 356µg (89%) Good
cornmeal per cup 328µg (82%) Poor
sunflower seeds per cup 303µg (76%) Poor
chick peas per cup 282µg (71%) Good
veal liver per slice 265µg (66%) Good
spinach per cup 263µg (66%) Great
navy beans per cup 255µg (64%) Poor
chicken liver per liver 246µg (62%) Great
mollusks conch per cup 227µg (57%) Good
yeast extract spread per tsp 227µg (57%) Great
beef liver per slice 211µg (53%) Good
broad beans per cup 177µg (44%) Poor
peanuts per cup 173µg (43%) Poor
sesame seeds per cup 173µg (43%) Poor
brussel sprouts per cup 157µg (39%) Good
beets per cup 148µg (37%) Good
pork liver per oz 139µg (35%) Poor
Noodles, egg, enriched, cooked per cup 134µg (34%) Poor
asparagus per cup 134µg (34%) Great
avocado per cup 122µg (30%) Poor
escarole per cup 117µg (29%) Great
parsley per cup chopped 91µg (23%) Great
Oats per cup 87µg (22%) Poor
artichokes per artichoke 87µg (22%) Good
broccoli per cup 84µg (21%) Great
boysenberries per cup 83µg (21%) Good
butternuts per cup 79µg (20%) Poor
limburger cheese per cup 78µg (19%) Poor
quinoa per cup 78µg (19%) Poor
amaranth leaves per cup 75µg (19%) Great
soybeans (sprouted) per cup 75µg (19%) Poor
pumpkin seeds per cup 75µg (19%) Poor
pili nuts per cup 72µg (18%) Poor
mango per cup pieces 71µg (18%) Poor
chinese cabbage per cup 70µg (17%) Great
wheat, soft white per cup 69µg (17%) Poor
red peppers per cup 69µg (17%) Good
rye grain per cup 64µg (16%) Poor
onions per cup 64µg (16%) Good
turnip greens per cup 64µg (16%) Good
mussel per cup 63µg (16%) Poor
pistachio nuts per cup 63µg (16%) Poor
cauliflower per cup chopped 61µg (15%) Good
sweet corn per cup 61µg (15%) Poor
crab per cup 60µg (15%) Poor
leeks per cup 57µg (14%) Good
lima beans per cup 53µg (13%) Poor
gingko nuts per cup 51µg (13%) Poor
buckwheat per cup 51µg (13%) Poor
poi per cup 50µg (13%) Poor
lemongrass per cup 50µg (13%) Poor
celery per cup 50µg (12%) Good
oat bran per cup 49µg (12%) Poor
feta cheese per cup 48µg (12%) Poor
pearled barley per cup 46µg (12%) Poor
pine nuts per cup 46µg (11%) Poor
wheat bran per cup 46µg (11%) Poor
kiwifruit per cup 45µg (11%) Poor
pineapple juice, unsweetened per cup 45µg (11%) Poor
bananas per cup 45µg (11%) Poor
per cup 45µg (11%) Poor
wild rice per cup 43µg (11%) Poor
almonds per cup whole kernels 42µg (11%) Poor
rye flour per cup 42µg (11%) Poor
peas per cup 41µg (10%) Poor
sprouted wheat per cup 41µg (10%) Poor
liver sausage per oz 40µg (10%) Poor
winter squash per cup 39µg (10%) Poor
walnuts per cup 39µg (10%) Poor
coconut milk per cup 38µg (10%) Poor
seaweed (laver) per sheets 38µg (9%) Great
bulgur per cup 38µg (9%) Poor
butternut squash per cup 38µg (9%) Poor
crayfish per oz 37µg (9%) Poor
cantaloupe per cup 37µg (9%) Poor
okra per cup slices 37µg (9%) Good
strawberries per cup 36µg (9%) Poor
blackberries per cup 36µg (9%) Poor
mung beans per cup 36µg (9%) Good
banana pepper per cup 36µg (9%) Good
endive per cup 36µg (9%) Great
sugar-apples, raw per cup 35µg (9%) Poor
barley, hulled per cup 35µg (9%) Poor
rye flour per cup 35µg (9%) Poor
sauerkraut per cup 34µg (9%) Good
oat flour per cup 33µg (8%) Poor
pomegrannets per cup arils 33µg (8%) Poor
millet, cooked per cup 33µg (8%) Poor
corn flour, masa per cup 33µg (8%) Poor
passion fruit per cup 33µg (8%) Poor
crackers per cup 33µg (8%) Poor
plantains per cup 33µg (8%) Poor

Recipes High In Folate