basalfitstage
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Foods high in Folate

Whole foods (vegetables, fruits, legumes, nuts and seeds, grains, dairy and eggs, meat, poultry, fish and oils) ranked by how much folate they give per 100 calories, so foods that give a lot without many calories come first. The Daily Value is 400 mcg.

Foods high in Folate
FoodTypical portionIn that portionPer 100 kcal
Yeast extract spread1 tsp (6 g)353 mcg (88% DV)3179 mcg
Spinach, raw1 package, (10 oz) (284 g)551 mcg (138% DV)843 mcg
Endive, raw½ cup, chopped (25 g)35.5 mcg (9% DV)835 mcg
Lettuce, cos or romaine, raw1 label serving (85 g)116 mcg (29% DV)800 mcg
Asparagus, frozen, unprepared4 spears (58 g)111 mcg (28% DV)796 mcg
Goose, liver, raw1 liver (94 g)694 mcg (173% DV)555 mcg
Duck, domesticated, liver, raw1 liver (44 g)325 mcg (81% DV)543 mcg
Turkey, all classes, liver, raw1 raw, liver (78 g)528 mcg (132% DV)529 mcg
Chicken, liver, all classes, raw1 liver (44 g)259 mcg (65% DV)494 mcg
Turkey, all classes, liver, cooked, simmered1 liver, cooked (53 g)366 mcg (92% DV)366 mcg
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted1 envelope (20 g)170 mcg (43% DV)237 mcg
Beef, variety meats and by-products, liver, raw100 g290 mcg (73% DV)215 mcg
Yardlong beans, mature seeds, raw1 cup (167 g)1099 mcg (275% DV)190 mcg
Mothbeans, mature seeds, raw1 cup (196 g)1272 mcg (318% DV)189 mcg
Beans, adzuki, mature seeds, raw1 cup (197 g)1225 mcg (306% DV)189 mcg
Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw1 cup (167 g)1057 mcg (264% DV)188 mcg
Cowpeas, catjang, mature seeds, raw1 cup (167 g)1067 mcg (267% DV)186 mcg
Veal, variety meats and by-products, liver, cooked, pan-fried1 slice (67 g)235 mcg (59% DV)181 mcg
Veal, variety meats and by-products, liver, cooked, braised1 slice (80 g)265 mcg (66% DV)172 mcg
Lamb, variety meats and by-products, liver, cooked, pan-fried100 g400 mcg (100% DV)168 mcg
Lamb, variety meats and by-products, liver, raw100 g230 mcg (57% DV)165 mcg
Pork, fresh, variety meats and by-products, liver, raw100 g212 mcg (53% DV)158 mcg
Watermelon, seedless, rind only, raw100 g29.7 mcg (7% DV)153 mcg
Beef, variety meats and by-products, liver, cooked, pan-fried1 slice (81 g)211 mcg (53% DV)149 mcg
Mollusks, conch, baked or broiled1 cup, sliced (127 g)227 mcg (57% DV)138 mcg
Beverage, instant breakfast powder, chocolate, not reconstituted1 envelope (37 g)179 mcg (45% DV)137 mcg
Beef, variety meats and by-products, liver, cooked, braised1 slice (68 g)172 mcg (43% DV)132 mcg
Boysenberries, frozen, unsweetened1 cup, unthawed (132 g)83.2 mcg (21% DV)126 mcg
Macaroni, vegetable, enriched, dry1 cup, spiral shaped (84 g)386 mcg (97% DV)125 mcg
Rice, white, long-grain, precooked or instant, enriched, dry1 cup (95 g)443 mcg (111% DV)123 mcg
Spaghetti, protein-fortified, dry, enriched (n x 6.25)100 g458 mcg (115% DV)122 mcg
Protein supplement, milk based, Muscle Milk Light, powder2 scoop (50 g)238 mcg (60% DV)120 mcg
Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched1 cup (170 g)683 mcg (171% DV)116 mcg
Cornmeal, white, self-rising, bolted, with wheat flour added, enriched1 cup (170 g)683 mcg (171% DV)116 mcg
Beef, variety meats and by-products, kidneys, raw100 g98 mcg (25% DV)99 mcg
Pork, fresh, variety meats and by-products, liver, cooked, braised100 g163 mcg (41% DV)98.8 mcg
Lemon juice, raw1 lemon, yields (48 g)9.6 mcg (2% DV)90.9 mcg
Veal, variety meats and by-products, liver, raw100 g125 mcg (31% DV)89.3 mcg
Papayas, raw1 cup, 1" pieces (145 g)53.6 mcg (13% DV)86 mcg
Nutritional supplement for people with diabetes, liquid1 can (227 g)170 mcg (43% DV)85.2 mcg
Protein supplement, milk based, Muscle Milk, powder1 tbsp (11 g)37.4 mcg (9% DV)82.7 mcg
Oranges, raw, California, valencias1 fruit, (2-5/8" dia) (121 g)47.2 mcg (12% DV)79.6 mcg
Seeds, cottonseed flour, low fat (glandless)100 g228 mcg (57% DV)68.7 mcg
Seeds, sunflower seed flour, partially defatted1 cup (64 g)142 mcg (36% DV)68.1 mcg
Seeds, cottonseed meal, partially defatted (glandless)100 g242 mcg (61% DV)65.9 mcg
Seeds, cottonseed flour, partially defatted (glandless)1 cup (94 g)215 mcg (54% DV)63.8 mcg
Crustaceans, crab, blue, canned1 can, (6.5 oz), drained (125 g)63.8 mcg (16% DV)61.4 mcg
Crustaceans, crab, blue, cooked, moist heat1 cup, flaked and pieces (118 g)60.2 mcg (15% DV)61.4 mcg
Fish, roe, mixed species, raw1 can, (8 oz), solids and liquid (227 g)182 mcg (45% DV)55.9 mcg
Crustaceans, crayfish, mixed species, wild, cooked, moist heat100 g44 mcg (11% DV)53.7 mcg

Source: USDA FoodData Central (SR Legacy and Foundation Foods). Daily Values: FDA, 21 CFR 101.9.