15 Folate-Rich Foods (and Why You Need Them)
Folate is essential for DNA synthesis and cell division. These 15 foods are the richest natural sources.
Data-backed ranking of the strongest food sources
Daily value context so the numbers mean something
Usage tips and tradeoffs, not just a list of names
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EatAndAchieve Editorial System
AI-assisted editorial system
This content is assembled from USDA FoodData Central data, in-house ranking logic, and reusable editorial templates to make nutrition information easier to understand.
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Founder, editor, and product builder
Jordan reviews pages for clarity, methodology, and product accuracy before they go live. He also maintains the code, data pipeline, and editorial standards for the site.
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Pages on EatAndAchieve combine USDA source data, site-specific scoring logic, and AI-assisted drafting, then receive human review for clarity and methodology. They are educational tools, not medical advice. Read more on the About page.
This ranking focuses on foods that meaningfully deliver folate per 100g, using USDA FoodData Central as the source of truth. It is a concentration ranking, not a full health score, so the most useful way to read it is to look for foods that fit both your nutrient target and your normal portion sizes.
Why it matters
Folate (vitamin B9) is critical for DNA synthesis, cell division, and amino acid metabolism. It is most famous for preventing neural tube defects in pregnancy, which is why folic acid fortification of grains is mandated in many countries. Folate also supports red blood cell formation and is linked to reduced risk of heart disease and certain cancers.
Daily target
The FDA daily value is 400mcg DFE. Pregnant women need 600mcg, and breastfeeding women need 500mcg. Alcohol significantly impairs folate absorption. Dark leafy greens, legumes, and fortified grains are the primary sources.
How to use the list
Folate is heat-sensitive — cooking can destroy 40-80% of the folate in foods. Eating some leafy greens raw (in salads) preserves more folate. The synthetic form (folic acid) in fortified foods is actually more bioavailable than natural food folate.
Screening rule
Foods had to clear basic practicality filters before ranking so the list stays useful, not just technically correct.
Best use case
Use this template when you want the single strongest sources of one nutrient and you are willing to compare foods mainly on that axis.
Main caveat
Per-100g leaders are not always everyday staples, which is why calorie density and tradeoffs are called out inside the list.
Goose, liver, raw earns the top spot with 738mcg of folate in a 100g serving. You are looking at 185% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. There is more here than the main number alone, especially the protein (33% DV) and iron (169% DV).
Worth knowing
Relatively high in cholesterol at 515mg per 100g.
Lentils, raw ranks this highly because it is one of the cleaner ways to get a lot of folate quickly. 120% of the daily value is enough to make this a serious contributor rather than a token source. At 352 kcal per 100g, the nutrient density is strong but the portion size still deserves respect. There is more here than the main number alone, especially the protein (49% DV) and fiber (38% DV). The fiber is another reason it tends to be more satisfying than the headline number suggests.
Arrowroot, raw belongs in the top tier of this ranking, with 338mcg of folate per 100g. You are looking at 85% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. At 65 kcal per 100g, this is one of the easier entries to use without overthinking portions.
Edamame, frozen, unprepared ranks this highly because it is one of the cleaner ways to get a lot of folate quickly. 76% of the daily value is enough to make this a serious contributor rather than a token source. A secondary plus is its protein (22% DV).
Macaroni, vegetable, enriched, dry makes the cut on substance, not hype: 278mcg per 100g is enough to matter in an actual diet. You are looking at 70% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. The tradeoff is calorie density at 367 kcal per 100g, so this works better as a measured addition than a pile-it-on food. The extra protein (26% DV) and iron (24% DV) help this entry hold up outside of the headline nutrient.
Rice, white, long-grain, precooked or instant, enriched, dry makes the cut on substance, not hype: 275mcg per 100g is enough to matter in an actual diet. 69% of the daily value is enough to make this a serious contributor rather than a token source. At 380 kcal per 100g, the nutrient density is strong but the portion size still deserves respect. A secondary plus is its iron (35% DV).
Peanuts, valencia, raw makes the cut on substance, not hype: 246mcg per 100g is enough to matter in an actual diet. You are looking at 62% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. The tradeoff is calorie density at 570 kcal per 100g, so this works better as a measured addition than a pile-it-on food. It also brings useful amounts of protein (50% DV) and fiber (31% DV), so it is not just a one-stat food.
Worth knowing
High in saturated fat with 7.33g per 100g, which is worth watching if you are managing heart health or cholesterol.
Noodles, egg, spinach, enriched, dry holds its spot because 245mcg of folate is still comfortably strong. You are looking at 61% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. At 382 kcal per 100g, the nutrient density is strong but the portion size still deserves respect. It also brings useful amounts of protein (29% DV) and fiber (24% DV), so it is not just a one-stat food.
Worth knowing
Relatively high in cholesterol at 95mg per 100g.
Peanuts, all types, raw holds its spot because 240mcg of folate is still comfortably strong. You are looking at 60% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. The tradeoff is calorie density at 567 kcal per 100g, so this works better as a measured addition than a pile-it-on food. The extra protein (52% DV) and fiber (30% DV) help this entry hold up outside of the headline nutrient.
Worth knowing
High in saturated fat with 6.28g per 100g, which is worth watching if you are managing heart health or cholesterol.
Peanuts, spanish, raw lands lower on the page, but 240mcg per 100g is still better than what you get from most foods. You are looking at 60% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. At 570 kcal per 100g, the nutrient density is strong but the portion size still deserves respect. There is more here than the main number alone, especially the protein (52% DV) and fiber (34% DV).
Worth knowing
High in saturated fat with 7.1g per 100g, which is worth watching if you are managing heart health or cholesterol.
Peanuts, virginia, raw is here because even the back half of this list still offers respectable folate density. That translates to 60% of the daily value, so it can materially move your intake in one serving. The tradeoff is calorie density at 563 kcal per 100g, so this works better as a measured addition than a pile-it-on food. The extra protein (50% DV) and fiber (30% DV) help this entry hold up outside of the headline nutrient.
Worth knowing
High in saturated fat with 6.43g per 100g, which is worth watching if you are managing heart health or cholesterol.
Pasta, dry, enriched lands lower on the page, but 237mcg per 100g is still better than what you get from most foods. That translates to 59% of the daily value, so it can materially move your intake in one serving. At 371 kcal per 100g, the nutrient density is strong but the portion size still deserves respect. A secondary plus is its protein (26% DV).
Seeds, sunflower seed butter, without salt is here because even the back half of this list still offers respectable folate density. That translates to 59% of the daily value, so it can materially move your intake in one serving. The tradeoff is calorie density at 617 kcal per 100g, so this works better as a measured addition than a pile-it-on food. The extra protein (35% DV) and fiber (20% DV) help this entry hold up outside of the headline nutrient.
Worth knowing
High in saturated fat with 4.68g per 100g, which is worth watching if you are managing heart health or cholesterol.
Cornmeal, yellow, self-rising, bolted, plain, enriched rounds out the ranking with 233mcg per 100g, which is still enough to be useful if it already fits your meals. You are looking at 58% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. It also brings useful amounts of fiber (24% DV) and iron (32% DV), so it is not just a one-stat food.
Worth knowing
High in sodium at 1250mg per 100g, so it may not be the best fit for a low-sodium diet.
Cornmeal, white, self-rising, bolted, plain, enriched is here because even the back half of this list still offers respectable folate density. You are looking at 58% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. The extra fiber (24% DV) and iron (32% DV) help this entry hold up outside of the headline nutrient.
Worth knowing
High in sodium at 1250mg per 100g, so it may not be the best fit for a low-sodium diet.