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Foods high in folate

The most folate per typical portion among 11,913 USDA reference foods: cereals ready-to-eat, quaker, cap'n crunch with crunchberries, 717 µg DFE in 0.75 cup, 179% of the 400 µg DFE Daily Value. 137 of the 968 foods ranked give at least 20% of the Daily Value in one portion; the top 50 are shown, the top 150 are in the CSV.

Updated · By · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked

Which foods have the most folate per portion?

  1. 1
    717µg DFE179% DV · 2,757 µg DFE per 100 g · 1,389 µg DFE per 200 calories
  2. 2
    Turkey liver
    Turkey, all classes, liver, cooked, simmered · 3 oz (85 g)
    587µg DFE147% DV · 691 µg DFE per 100 g · 731 µg DFE per 200 calories
  3. 3
    Chicken liver
    Chicken, liver, all classes, cooked, simmered · 3 oz (85 g)
    491µg DFE123% DV · 578 µg DFE per 100 g · 692 µg DFE per 200 calories
  4. 4
    Edamame
    Edamame, frozen, prepared · 1 cup (155 g)
    482µg DFE121% DV · 311 µg DFE per 100 g · 514 µg DFE per 200 calories
  5. 5
    Dal
    Dal · 1 cup (240 g)
    413µg DFE103% DV · 172 µg DFE per 100 g · 237 µg DFE per 200 calories
  6. 6
    Arrowroot
    Arrowroot, raw · 1 cup, sliced (120 g)
    406µg DFE102% DV · 338 µg DFE per 100 g · 1,040 µg DFE per 200 calories
  7. 7
    Cranberry beans
    Beans, cranberry (roman), mature seeds, cooked, boiled, without salt · 1 cup (177 g)
    366µg DFE92% DV · 207 µg DFE per 100 g · 304 µg DFE per 200 calories
  8. 8
    Lentils
    Lentils, mature seeds, cooked, boiled, without salt · 1 cup (198 g)
    358µg DFE90% DV · 181 µg DFE per 100 g · 312 µg DFE per 200 calories
  9. 9
    Cowpeas
    Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt · 1 cup (171 g)
    356µg DFE89% DV · 208 µg DFE per 100 g · 359 µg DFE per 200 calories
  10. 10
    Blackeyed peas
    Blackeyed peas, NFS · 1 cup (185 g)
    340µg DFE85% DV · 184 µg DFE per 100 g · 222 µg DFE per 200 calories
  11. 11
    340µg DFE85% DV · 400 µg DFE per 100 g · 336 µg DFE per 200 calories
  12. 12
    Mung beans
    Mung beans, mature seeds, cooked, boiled, without salt · 1 cup (202 g)
    321µg DFE80% DV · 159 µg DFE per 100 g · 303 µg DFE per 200 calories
  13. 13
    Cereal
    Cereal, K's, plain · 1 prepackaged single serving (30 g)
    310µg DFE78% DV · 1,034 µg DFE per 100 g · 581 µg DFE per 200 calories
  14. 14
    298µg DFE75% DV · 350 µg DFE per 100 g · 363 µg DFE per 200 calories
  15. 15
    Pinto beans
    Beans, pinto, mature seeds, cooked, boiled, with salt · 1 cup (171 g)
    294µg DFE74% DV · 172 µg DFE per 100 g · 241 µg DFE per 200 calories
  16. 16
    Pink beans
    Beans, pink, mature seeds, cooked, boiled, with salt · 1 cup (169 g)
    284µg DFE71% DV · 168 µg DFE per 100 g · 226 µg DFE per 200 calories
  17. 17
    Chickpeas
    Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt · 1 cup (164 g)
    282µg DFE71% DV · 172 µg DFE per 100 g · 210 µg DFE per 200 calories
  18. 18
    Adzuki beans
    Beans, adzuki, mature seeds, cooked, boiled, without salt · 1 cup (230 g)
    278µg DFE70% DV · 121 µg DFE per 100 g · 189 µg DFE per 200 calories
  19. 19
    Farina
    Cereals, farina, enriched, cooked with water, with salt · 1 cup (233 g)
    277µg DFE69% DV · 119 µg DFE per 100 g · 449 µg DFE per 200 calories
  20. 20
    Beans and tomatoes
    Beans and tomatoes, no added fat · 1 cup (255 g)
    275µg DFE69% DV · 108 µg DFE per 100 g · 214 µg DFE per 200 calories
  21. 21
    Beans
    Beans, NFS · 1 cup (185 g)
    272µg DFE68% DV · 147 µg DFE per 100 g · 156 µg DFE per 200 calories
  22. 22
    Spinach
    Spinach, cooked, boiled, drained, without salt · 1 cup (180 g)
    263µg DFE66% DV · 146 µg DFE per 100 g · 1,270 µg DFE per 200 calories
  23. 23
    Black beans
    Beans, black, mature seeds, cooked, boiled, without salt · 1 cup (172 g)
    256µg DFE64% DV · 149 µg DFE per 100 g · 226 µg DFE per 200 calories
  24. 24
    Navy beans
    Beans, navy, mature seeds, cooked, boiled, without salt · 1 cup (182 g)
    255µg DFE64% DV · 140 µg DFE per 100 g · 200 µg DFE per 200 calories
  25. 25
    Mothbeans
    Mothbeans, mature seeds, cooked, boiled, without salt · 1 cup (177 g)
    253µg DFE63% DV · 143 µg DFE per 100 g · 244 µg DFE per 200 calories
  26. 26
    Yardlong beans
    Yardlong beans, mature seeds, cooked, boiled, without salt · 1 cup (171 g)
    250µg DFE63% DV · 146 µg DFE per 100 g · 247 µg DFE per 200 calories
  27. 27
    Small white beans
    Beans, small white, mature seeds, cooked, boiled, without salt · 1 cup (179 g)
    245µg DFE61% DV · 137 µg DFE per 100 g · 193 µg DFE per 200 calories
  28. 28
    Mustard spinach
    Mustard spinach, (tendergreen), raw · 1 cup, chopped (150 g)
    239µg DFE60% DV · 159 µg DFE per 100 g · 1,445 µg DFE per 200 calories
  29. 29
    Conch
    Mollusks, conch, baked or broiled · 1 cup, sliced (127 g)
    227µg DFE57% DV · 179 µg DFE per 100 g · 275 µg DFE per 200 calories
  30. 30
    221µg DFE55% DV · 260 µg DFE per 100 g · 297 µg DFE per 200 calories
  31. 31
    Egg noodles
    Noodles, egg, cooked, enriched, with added salt · 1 cup (160 g)
    221µg DFE55% DV · 138 µg DFE per 100 g · 200 µg DFE per 200 calories
  32. 32
    Noodles
    Noodles, cooked · 1 cup, cooked (160 g)
    219µg DFE55% DV · 137 µg DFE per 100 g · 200 µg DFE per 200 calories
  33. 33
    White rice
    Rice, white, long-grain, parboiled, enriched, cooked · 1 cup (158 g)
    215µg DFE54% DV · 136 µg DFE per 100 g · 221 µg DFE per 200 calories
  34. 34
    Great northern beans
    Beans, great northern, mature seeds, canned, low sodium · 1 cup (262 g)
    212µg DFE53% DV · 81 µg DFE per 100 g · 142 µg DFE per 200 calories
  35. 35
    Mustard greens
    Mustard greens, frozen, unprepared · 1 cup, chopped (146 g)
    201µg DFE50% DV · 138 µg DFE per 100 g · 1,380 µg DFE per 200 calories
  36. 36
    Artichokes
    Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt · 1 cup (168 g)
    200µg DFE50% DV · 119 µg DFE per 100 g · 529 µg DFE per 200 calories
  37. 37
    Green soybeans
    Soybeans, green, cooked, boiled, drained, without salt · 1 cup (180 g)
    200µg DFE50% DV · 111 µg DFE per 100 g · 157 µg DFE per 200 calories
  38. 38
    Pigeon peas
    Pigeon peas (red gram), mature seeds, cooked, boiled, without salt · 1 cup (168 g)
    186µg DFE47% DV · 111 µg DFE per 100 g · 183 µg DFE per 200 calories
  39. 39
    Fava beans
    Beans, fava, in pod, raw · 1 cup (126 g)
    186µg DFE47% DV · 148 µg DFE per 100 g · 336 µg DFE per 200 calories
  40. 40
    Pancakes
    Pancakes, plain, reduced fat · 1 serving 3 pancakes (105 g)
    186µg DFE47% DV · 177 µg DFE per 100 g · 132 µg DFE per 200 calories
  41. 41
    Spaghetti
    Spaghetti, protein-fortified, cooked, enriched (n x 6.25) · 1 cup (140 g)
    185µg DFE46% DV · 132 µg DFE per 100 g · 161 µg DFE per 200 calories
  42. 42
    183µg DFE46% DV · 101 µg DFE per 100 g · 326 µg DFE per 200 calories
  43. 43
    Broadbeans
    Broadbeans (fava beans), mature seeds, cooked, boiled, without salt · 1 cup (170 g)
    177µg DFE44% DV · 104 µg DFE per 100 g · 189 µg DFE per 200 calories
  44. 44
    Frosted oat cereal
    Cereals ready-to-eat, frosted oat cereal with marshmallows · 0.75 cup (30 g)
    176µg DFE44% DV · 587 µg DFE per 100 g · 294 µg DFE per 200 calories
  45. 45
    Sprouted peas
    Peas, mature seeds, sprouted, raw · 1 cup (120 g)
    173µg DFE43% DV · 144 µg DFE per 100 g · 232 µg DFE per 200 calories
  46. 46
    Peanut butter
    Peanut butter, smooth, vitamin and mineral fortified · 2 tbsp (32 g)
    173µg DFE43% DV · 540 µg DFE per 100 g · 183 µg DFE per 200 calories
  47. 47
    Roll bread
    Bread, roll, Mexican, bollilo · 1 piece (98 g)
    172µg DFE43% DV · 176 µg DFE per 100 g · 111 µg DFE per 200 calories
  48. 48
    White beans
    Beans, white, mature seeds, canned · 1 cup (262 g)
    170µg DFE43% DV · 65 µg DFE per 100 g · 114 µg DFE per 200 calories
  49. 49
    Turnip greens
    Turnip greens, cooked, boiled, drained, with salt · 1 cup, chopped (144 g)
    170µg DFE43% DV · 118 µg DFE per 100 g · 1,180 µg DFE per 200 calories
  50. 50
    Mungo beans
    Mungo beans, mature seeds, cooked, boiled, without salt · 1 cup (180 g)
    169µg DFE42% DV · 94 µg DFE per 100 g · 179 µg DFE per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

How much folate a day, by age and sex

The label's Daily Value is one figure for everyone; the Dietary Guidelines set the goal by age and sex (RDA): 400 µg DFE for women and 400 µg DFE for men aged 19 to 30.

AgeWomen and girlsMen and boys
2-3150 µg DFE150 µg DFE
4-8200 µg DFE200 µg DFE
9-13300 µg DFE300 µg DFE
14-18400 µg DFE400 µg DFE
19-30400 µg DFE400 µg DFE
31-50400 µg DFE400 µg DFE
51 and older400 µg DFE400 µg DFE

Source: Dietary Guidelines for Americans, 2020-2025, Appendix 1, Table A1-2, pages 132-133 (dietaryguidelines.gov), from the National Academies' Dietary Reference Intakes. Ages 2-3: one figure for both sexes.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead:

FoodFolate per 100 gIn the portion ranking
Yeast extract spread5,881 µg DFEnot an everyday portion (rule above)
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES2,757 µg DFEranked 1
Leavening agents, yeast, baker's, active dry2,340 µg DFEnot an everyday portion (rule above)
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE1,773 µg DFEnot an everyday portion (rule above)
Nutrition bar (PowerBar)1,046 µg DFEnot an everyday portion (rule above)
Cereal, K's, plain1,034 µg DFEranked 13
Beverages, nutritional shake mix, high protein, powder971 µg DFEnot an everyday portion (rule above)
Nutritional powder mix, high protein (Herbalife)971 µg DFEnot an everyday portion (rule above)

Source: USDA FoodData Central, April 30, 2026 release.

Folate: the Daily Value and where it comes from

Download: this list as CSV (CC BY 4.0).

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
21 CFR 101.12, Reference amounts customarily consumed
the serving each kind of food is labeled by. ecfr.gov
FDA, Daily Value on the Nutrition and Supplement Facts Labels
the Daily Values in a table. fda.gov