Top 50 Foods Highest in Folate

Ranked by folate content per 100g. The Daily Value is 400mcg.

These rankings are sorted by nutrient content per 100g from USDA data. We filter out obvious junk and low-value processed entries, but a food can still rank high in one nutrient while being high in sodium, saturated fat, sugar, or cholesterol.

Per 100gPer Serving

#	Food	Folate	% DV
1	🍗 Goose Liver Poultry Products	738mcg	185%
2	🫘 Yardlong Beans Mature Seeds Legumes and Legume Products	658mcg	165%
3	🫘 Cowpeas Common (blackeyes Legumes and Legume Products	633mcg	158%
4	🫘 Mung Beans Mature Seeds Legumes and Legume Products	625mcg	156%
5	🫘 Adzuki Beans Legumes and Legume Products	622mcg	156%
6	🫘 Cranberry (roman) Beans Legumes and Legume Products	604mcg	151%
7	🫘 Chickpeas (garbanzo Beans Bengal Gram) Legumes and Legume Products	557mcg	139%
8	🫘 Lentils Legumes and Legume Products	479mcg	120%
9	🫘 Pink Beans Legumes and Legume Products	463mcg	116%
10	🫘 Pigeon Peas (red Gram) Mature Seeds Legumes and Legume Products	456mcg	114%
11	🫘 Black Beans Legumes and Legume Products	444mcg	111%
12	🫘 Black Turtle Beans Legumes and Legume Products	444mcg	111%
13	🫘 Broadbeans (fava Beans) Mature Seeds Legumes and Legume Products	423mcg	106%
14	🫘 Lima Beans Thin Seeded (baby) Legumes and Legume Products	400mcg	100%
15	🫘 French Beans Legumes and Legume Products	399mcg	100%
16	🫘 Lima Beans Mature Seeds Legumes and Legume Products	395mcg	99%
17	🫘 Yellow Beans Legumes and Legume Products	389mcg	97%
18	🫘 White Beans Legumes and Legume Products	388mcg	97%
19	🫘 Small White Beans Legumes and Legume Products	386mcg	97%
20	🫘 Soybeans Mature Seeds Legumes and Legume Products	375mcg	94%
21	🫘 Navy Beans Legumes and Legume Products	364mcg	91%
22	🫘 Lupins Mature Seeds Legumes and Legume Products	355mcg	89%
23	🥬 Arrowroot Vegetables and Vegetable Products	338mcg	85%
24	🥬 Edamame Frozen Vegetables and Vegetable Products	311mcg	78%
25	🌾 Macaroni Vegetable Cereal Grains and Pasta	278mcg	70%
26	🌾 White Rice Cereal Grains and Pasta	275mcg	69%
27	🫘 Peanuts Valencia Legumes and Legume Products	246mcg	62%
28	🌾 Noodles Egg Cereal Grains and Pasta	245mcg	61%
29	🫘 Peanuts All Types Legumes and Legume Products	240mcg	60%
30	🫘 Peanuts Spanish Legumes and Legume Products	240mcg	60%
31	🫘 Peanuts Virginia Legumes and Legume Products	239mcg	60%
32	🥜 Sunflower Seeds Nut and Seed Products	238mcg	60%
33	🌾 Pasta Dry Cereal Grains and Pasta	237mcg	59%
34	🌾 Cornmeal Yellow Cereal Grains and Pasta	233mcg	58%
35	🌾 Cornmeal White Cereal Grains and Pasta	233mcg	58%
36	🫘 Mungo Beans Mature Seeds Legumes and Legume Products	216mcg	54%
37	🥬 Epazote Vegetables and Vegetable Products	215mcg	54%
38	🌾 Cornmeal Degermed Cereal Grains and Pasta	209mcg	52%
39	🍽️ Macaroni Or Noodles With Cheese Microwaveable Meals, Entrees, and Side Dishes	204mcg	51%
40	🫘 Lentils Pink Or Red Legumes and Legume Products	204mcg	51%
41	🥬 Spinach Vegetables and Vegetable Products	194mcg	49%
42	🥬 Turnip Greens Vegetables and Vegetable Products	194mcg	49%
43	🥬 Asparagus Frozen Vegetables and Vegetable Products	191mcg	48%
44	🥬 Cowpeas (blackeyes) Immature Seeds Vegetables and Vegetable Products	187mcg	47%
45	🌾 Quinoa Uncooked Cereal Grains and Pasta	184mcg	46%
46	🌾 Semolina Cereal Grains and Pasta	183mcg	46%
47	🐟 Conch Finfish and Shellfish Products	179mcg	45%
48	🌾 Pasta -refrigerated Cereal Grains and Pasta	177mcg	44%
49	🥛 Egg Yolk Dairy and Egg Products	174mcg	44%
50	🥬 Pigeonpeas Immature Seeds Vegetables and Vegetable Products	173mcg	43%

Top 50 Foods Highest in Folate

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