150 foods in the USDA FoodData Central database carry measurable Folate (DFE) content. The FDA Daily Value for Folate (DFE) is 400mcg, which means every food on this list can be scaled back to a percent-DV figure for an adult on a 2,000-calorie diet. The current number-one food clocks in at 3786mcg per serving, 947% of the daily reference value in a single portion. That kind of concentration is rare and tells you which foods act as genuine Folate (DFE) drivers rather than marginal contributors.

Stepping back from individual foods, the data clusters into 11 food categories with measurable Folate (DFE). Baked Products leads with 2 qualifying foods at an average of 1562.5mcg per serving, followed by Vegetables and Vegetable Products (5 foods, avg 1076.2mcg). Category breakdowns matter because they reveal whether the nutrient is concentrated in one food family, where a single good choice moves the needle, or dispersed, where daily intake depends on variety across meals.

Critical for cell division and DNA synthesis. Especially important during pregnancy. All values in this ranking come from USDA laboratory analysis and manufacturer-reported label data, normalized to per-serving so you can compare foods on equal footing. Click any food to see its full FDA-format nutrition label with macros, vitamins, and minerals, or jump to related nutrient rankings to see which foods dominate other daily value categories. For interpretation context, the nutrition guides explain how to balance % DV across a full day and why nutrient density, not just absolute amount, drives healthier food choices.