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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 1.0 cup (200.0g) 1114µg (279%) 271
black beans per 1.0 cup (194.0g) 861µg (215%) 307
kidney beans per 1.0 cup (184.0g) 725µg (181%) 342
lupin seeds per 1.0 cup (180.0g) 639µg (160%) 418
peas per 1.0 cup (197.0g) 540µg (135%) 514
edamame per 1.0 cup (155.0g) 482µg (121%) 156
turkey liver per 1.0 liver cooked (53.0g) 366µg (92%) 109
lentils per 1.0 cup (198.0g) 358µg (90%) 256
cowpeas per 1.0 cup (171.0g) 356µg (89%) 223
cornmeal per 1.0 cup (157.0g) 328µg (82%) 708
sunflower seeds per 1.0 cup (128.0g) 303µg (76%) 922
chick peas per 1.0 cup (164.0g) 282µg (71%) 381
veal liver per 1.0 slice (80.0g) 265µg (66%) 232
spinach per 1.0 cup (180.0g) 263µg (66%) 63
navy beans per 1.0 cup (182.0g) 255µg (64%) 400
chicken liver per 1.0 liver (44.0g) 246µg (62%) 123
mollusks conch per 1.0 cup (127.0g) 227µg (57%) 291
yeast extract spread per 1.0 tsp (6.0g) 227µg (57%) 20
beef liver per 1.0 slice (81.0g) 211µg (53%) 269
broad beans per 1.0 cup (170.0g) 177µg (44%) 423
peanuts per 1.0 cup (144.0g) 173µg (43%) 1997
sesame seeds per 1.0 cup (150.0g) 173µg (43%) 2195
brussel sprouts per 1.0 cup (155.0g) 157µg (39%) 166
beets per 1.0 cup (136.0g) 148µg (37%) 158
pork liver per 3.0 oz (85.0g) 139µg (35%) 405
Noodles, egg, enriched, cooked per 1.0 cup (160.0g) 134µg (34%) 657
asparagus per 0.5 cup (90.0g) 134µg (34%) 59
avocado per 1.0 cup (150.0g) 122µg (30%) 790
escarole per 1.0 cup (150.0g) 117µg (29%) 97
parsley per 1.0 cup chopped (60.0g) 91µg (23%) 95
Oats per 1.0 cup (156.0g) 87µg (22%) 2779
artichokes per 1.0 artichoke (128.0g) 87µg (22%) 276
broccoli per 0.5 cup (78.0g) 84µg (21%) 130
boysenberries per 1.0 cup (132.0g) 83µg (21%) 317
butternuts per 1.0 cup (120.0g) 79µg (20%) 3709
limburger cheese per 1.0 cup (134.0g) 78µg (19%) 2255
quinoa per 1.0 cup (185.0g) 78µg (19%) 1143
amaranth leaves per 1.0 cup (132.0g) 75µg (19%) 147
soybeans (sprouted) per 1.0 cup (94.0g) 75µg (19%) 405
pumpkin seeds per 1.0 cup (129.0g) 75µg (19%) 3855
pili nuts per 1.0 cup (120.0g) 72µg (18%) 4793
mango per 1.0 cup pieces (165.0g) 71µg (18%) 558
chinese cabbage per 1.0 cup (170.0g) 70µg (17%) 117
wheat, soft white per 1.0 cup (168.0g) 69µg (17%) 3317
red peppers per 1.0 cup (149.0g) 69µg (17%) 270
rye grain per 1.0 cup (169.0g) 64µg (16%) 3558
onions per 1.0 cup (100.0g) 64µg (16%) 200
turnip greens per 1.0 cup (164.0g) 64µg (16%) 297
mussel per 1.0 cup (150.0g) 63µg (16%) 819
pistachio nuts per 1.0 cup (123.0g) 63µg (16%) 4463
cauliflower per 1.0 cup chopped (107.0g) 61µg (15%) 175
sweet corn per 1.0 cup (145.0g) 61µg (15%) 819
crab per 1.0 cup (118.0g) 60µg (15%) 651
leeks per 1.0 cup (89.0g) 57µg (14%) 381
lima beans per 1.0 cup (156.0g) 53µg (13%) 1329
gingko nuts per 1.0 cup (155.0g) 51µg (13%) 1345
buckwheat per 1.0 cup (170.0g) 51µg (13%) 4573
poi per 1.0 cup (240.0g) 50µg (13%) 2133
lemongrass per 1.0 cup (67.0g) 50µg (13%) 528
celery per 1.0 cup (150.0g) 50µg (12%) 218
oat bran per 1.0 cup (94.0g) 49µg (12%) 1892
feta cheese per 1.0 cup (150.0g) 48µg (12%) 3300
pearled barley per 1.0 cup (200.0g) 46µg (12%) 6122
pine nuts per 1.0 cup (135.0g) 46µg (11%) 7918
wheat bran per 1.0 cup (58.0g) 46µg (11%) 1094
per 1.0 cup (250.0g) 45µg (11%) 1178
kiwifruit per 1.0 cup (180.0g) 45µg (11%) 976
bananas per 1.0 cup (225.0g) 45µg (11%) 1780
pineapple juice, unsweetened per 1.0 cup (250.0g) 45µg (11%) 1178
wild rice per 1.0 cup (164.0g) 43µg (11%) 1554
almonds per 1.0 cup whole kernels (157.0g) 42µg (11%) 8993
rye flour per 1.0 cup (128.0g) 42µg (11%) 3939
peas per 1.0 cup (98.0g) 41µg (10%) 400
sprouted wheat per 1.0 cup (108.0g) 41µg (10%) 2084
liver sausage per 3.0 oz (85.0g) 40µg (10%) 2817
winter squash per 1.0 cup (205.0g) 39µg (10%) 842
walnuts per 1.0 cup (125.0g) 39µg (10%) 7987
coconut milk per 1.0 cup (240.0g) 38µg (10%) 5750
seaweed (laver) per 10.0 sheets (26.0g) 38µg (9%) 96
bulgur per 1.0 cup (140.0g) 38µg (9%) 5067
butternut squash per 1.0 cup (140.0g) 38µg (9%) 667
crayfish per 3.0 oz (85.0g) 37µg (9%) 745
cantaloupe per 1.0 cup (177.0g) 37µg (9%) 648
okra per 0.5 cup slices (80.0g) 37µg (9%) 191
strawberries per 1.0 cup (152.0g) 36µg (9%) 533
blackberries per 1.0 cup (144.0g) 36µg (9%) 688
banana pepper per 1.0 cup (124.0g) 36µg (9%) 372
mung beans per 1.0 cup (124.0g) 36µg (9%) 262
endive per 0.5 cup (25.0g) 36µg (9%) 48
sugar-apples, raw per 1.0 cup (250.0g) 35µg (9%) 2686
barley, hulled per 1.0 cup (184.0g) 35µg (9%) 7453
rye flour per 1.0 cup (102.0g) 35µg (9%) 4106
sauerkraut per 1.0 cup (142.0g) 34µg (9%) 317
oat flour per 1.0 cup (104.0g) 33µg (8%) 5050
millet, cooked per 1.0 cup (174.0g) 33µg (8%) 2505
pomegrannets per 0.5 cup arils (87.0g) 33µg (8%) 874
corn flour, masa per 1.0 cup (114.0g) 33µg (8%) 5007
passion fruit per 1.0 cup (236.0g) 33µg (8%) 2771
crackers per 1.0 cup (182.0g) 33µg (8%) 1844
plantains per 1.0 cup (148.0g) 33µg (8%) 2218
honeydew melon per 1.0 cup (170.0g) 32µg (8%) 758

Recipes High In Folate