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Top 101 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
Nutrients Per Serving Nutrient Density Per Calorie
Food Name Common Serving Amount (% RDI) Calories 100% RDI
garbanzo beans per cup 1114µg (279%) 271
black beans per cup 861µg (215%) 307
kidney beans per cup 725µg (181%) 342
lupin seeds per cup 639µg (160%) 418
peas per cup 540µg (135%) 514
edamame per cup 482µg (121%) 156
turkey liver per liver cooked 366µg (92%) 109
lentils per cup 358µg (90%) 256
cowpeas per cup 356µg (89%) 223
cornmeal per cup 328µg (82%) 708
sunflower seeds per cup 303µg (76%) 922
chick peas per cup 282µg (71%) 381
veal liver per slice 265µg (66%) 232
spinach per cup 263µg (66%) 63
navy beans per cup 255µg (64%) 400
chicken liver per liver 246µg (62%) 123
mollusks conch per cup 227µg (57%) 291
yeast extract spread per tsp 227µg (57%) 20
beef liver per slice 211µg (53%) 269
broad beans per cup 177µg (44%) 423
peanuts per cup 173µg (43%) 1997
sesame seeds per cup 173µg (43%) 2195
brussel sprouts per cup 157µg (39%) 166
beets per cup 148µg (37%) 158
pork liver per oz 139µg (35%) 405
Noodles, egg, enriched, cooked per cup 134µg (34%) 657
asparagus per cup 134µg (34%) 59
avocado per cup 122µg (30%) 790
escarole per cup 117µg (29%) 97
parsley per cup chopped 91µg (23%) 95
Oats per cup 87µg (22%) 2779
artichokes per artichoke 87µg (22%) 276
broccoli per cup 84µg (21%) 130
boysenberries per cup 83µg (21%) 317
butternuts per cup 79µg (20%) 3709
limburger cheese per cup 78µg (19%) 2255
quinoa per cup 78µg (19%) 1143
amaranth leaves per cup 75µg (19%) 147
soybeans (sprouted) per cup 75µg (19%) 405
pumpkin seeds per cup 75µg (19%) 3855
pili nuts per cup 72µg (18%) 4793
mango per cup pieces 71µg (18%) 558
chinese cabbage per cup 70µg (17%) 117
wheat, soft white per cup 69µg (17%) 3317
red peppers per cup 69µg (17%) 270
rye grain per cup 64µg (16%) 3558
onions per cup 64µg (16%) 200
turnip greens per cup 64µg (16%) 297
mussel per cup 63µg (16%) 819
pistachio nuts per cup 63µg (16%) 4463
cauliflower per cup chopped 61µg (15%) 175
sweet corn per cup 61µg (15%) 819
crab per cup 60µg (15%) 651
leeks per cup 57µg (14%) 381
lima beans per cup 53µg (13%) 1329
gingko nuts per cup 51µg (13%) 1345
buckwheat per cup 51µg (13%) 4573
poi per cup 50µg (13%) 2133
lemongrass per cup 50µg (13%) 528
celery per cup 50µg (12%) 218
oat bran per cup 49µg (12%) 1892
feta cheese per cup 48µg (12%) 3300
pearled barley per cup 46µg (12%) 6122
pine nuts per cup 46µg (11%) 7918
wheat bran per cup 46µg (11%) 1094
bananas per cup 45µg (11%) 1780
per cup 45µg (11%) 1178
kiwifruit per cup 45µg (11%) 976
pineapple juice, unsweetened per cup 45µg (11%) 1178
wild rice per cup 43µg (11%) 1554
almonds per cup whole kernels 42µg (11%) 8993
rye flour per cup 42µg (11%) 3939
peas per cup 41µg (10%) 400
sprouted wheat per cup 41µg (10%) 2084
liver sausage per oz 40µg (10%) 2817
winter squash per cup 39µg (10%) 842
walnuts per cup 39µg (10%) 7987
coconut milk per cup 38µg (10%) 5750
seaweed (laver) per sheets 38µg (9%) 96
butternut squash per cup 38µg (9%) 667
bulgur per cup 38µg (9%) 5067
crayfish per oz 37µg (9%) 745
cantaloupe per cup 37µg (9%) 648
okra per cup slices 37µg (9%) 191
strawberries per cup 36µg (9%) 533
blackberries per cup 36µg (9%) 688
mung beans per cup 36µg (9%) 262
banana pepper per cup 36µg (9%) 372
endive per cup 36µg (9%) 48
sugar-apples, raw per cup 35µg (9%) 2686
barley, hulled per cup 35µg (9%) 7453
rye flour per cup 35µg (9%) 4106
sauerkraut per cup 34µg (9%) 317
oat flour per cup 33µg (8%) 5050
pomegrannets per cup arils 33µg (8%) 874
millet, cooked per cup 33µg (8%) 2505
corn flour, masa per cup 33µg (8%) 5007
passion fruit per cup 33µg (8%) 2771
crackers per cup 33µg (8%) 1844
plantains per cup 33µg (8%) 2218
honeydew melon per cup 32µg (8%) 758

Recipes High In Folate