Foods high in folate
Per 100 g, the foods highest in folate on our list are edamame (311 µg), beef liver (260 µg) and peanuts (240 µg). Folate is a B vitamin needed for cell division, especially important before and during pregnancy. Leafy greens, legumes and liver lead. The daily value is 400 µg.
79 foods
| Food | ||||
|---|---|---|---|---|
| Edamame | 311 µg | 482 µg (1 cup shelled) | 257 µg | 73 |
| Beef liver | 260 µg | 221 µg (3 oz cooked) | 149 µg | 85 |
| Peanuts | 240 µg | 67 µg (1 oz) | 42 µg | 42 |
| Sunflower seeds | 227 µg | 79 µg (1/4 cup kernels) | 39 µg | 71 |
| Spinach | 194 µg | 58 µg (1 cup raw) | 843 µg | 100 |
| Lentils | 181 µg | 358 µg (1 cup cooked) | 156 µg | 72 |
| Chickpeas | 172 µg | 282 µg (1 cup cooked) | 105 µg | 57 |
| Pinto beans | 172 µg | 294 µg (1 cup cooked) | 120 µg | 66 |
| White bread | 171 µg | 43 µg (1 slice) | 64 µg | 20 |
| Sourdough bread | 170 µg | 54 µg (1 slice) | 63 µg | 21 |
| Pretzels | 166 µg | 46 µg (1 oz) | 43 µg | 15 |
| Instant ramen | 165 µg | 134 µg (1 package) | 38 µg | 10 |
| Bagel | 163 µg | 171 µg (1 medium bagel) | 62 µg | 44 |
| Parsley | 152 µg | 12 µg (2 tbsp chopped) | 422 µg | 99 |
| Rye bread | 151 µg | 48 µg (1 slice) | 58 µg | 23 |
| Black beans | 149 µg | 256 µg (1 cup cooked) | 113 µg | 70 |
| Flour tortilla | 149 µg | 73 µg (1 tortilla) | 49 µg | 15 |
| Doughnut | 145 µg | 68 µg (1 medium doughnut) | 33 µg | 9 |
| Navy beans | 140 µg | 255 µg (1 cup cooked) | 100 µg | 69 |
| Romaine lettuce | 136 µg | 64 µg (1 cup shredded) | 800 µg | 96 |
| Kidney beans | 130 µg | 230 µg (1 cup cooked) | 102 µg | 66 |
| Croissant | 130 µg | 74 µg (1 medium croissant) | 32 µg | 12 |
| Collard greens | 129 µg | 46 µg (1 cup chopped) | 403 µg | 99 |
| Pasta | 119 µg | 167 µg (1 cup cooked) | 75 µg | 27 |
| Lahmacun | 117 µg | 193 µg (1 lahmacun) | 51 µg | 26 |
| Mac and cheese | 114 µg | 215 µg (1 cup) | 60 µg | 13 |
| Hazelnuts | 113 µg | 32 µg (1 oz) | 18 µg | 46 |
| Hemp seeds | 110 µg | 33 µg (3 tbsp) | 20 µg | 60 |
| Beets | 109 µg | 89 µg (1 beet) | 253 µg | 74 |
| Hamburger | 100 µg | 90 µg (1 single hamburger) | 34 µg | 19 |
| Walnuts | 98 µg | 27 µg (1 oz) | 15 µg | 24 |
| Tahini | 98 µg | 15 µg (1 tbsp) | 17 µg | 22 |
| Stuffed grape leaves | 97 µg | 146 µg (6 pieces) | 53 µg | 40 |
| White rice | 97 µg | 153 µg (1 cup cooked) | 75 µg | 21 |
| Arugula | 97 µg | 19 µg (1 cup) | 388 µg | 97 |
| Sesame seeds | 97 µg | 8.7 µg (1 tbsp) | 17 µg | 56 |
| Chocolate chip cookies | 92 µg | 20 µg (2 cookies) | 19 µg | 10 |
| Peanut butter | 87 µg | 28 µg (2 tbsp) | 15 µg | 25 |
| Flaxseed | 87 µg | 6.1 µg (1 tbsp ground) | 16 µg | 59 |
| Granola | 84 µg | 51 µg (1/2 cup) | 17 µg | 42 |
| Avocado | 81 µg | 61 µg (half an avocado) | 51 µg | 48 |
| Mussels | 76 µg | 65 µg (3 oz cooked) | 44 µg | 65 |
| Artichoke | 68 µg | 87 µg (1 medium artichoke) | 145 µg | 84 |
| Bok choy | 66 µg | 46 µg (1 cup shredded) | 508 µg | 98 |
| Green peas | 65 µg | 47 µg (1/2 cup) | 80 µg | 82 |
| Split peas | 65 µg | 127 µg (1 cup cooked) | 55 µg | 63 |
| Cheese pizza | 65 µg | 70 µg (1 slice) | 24 µg | 20 |
| Döner kebab | 65 µg | 208 µg (1 pita or wrap) | 35 µg | 23 |
| Leeks | 64 µg | 57 µg (1 leek) | 105 µg | 79 |
| Broccoli | 63 µg | 57 µg (1 cup chopped) | 185 µg | 94 |
| Kale | 62 µg | 13 µg (1 cup chopped) | 177 µg | 98 |
| Brussels sprouts | 61 µg | 54 µg (1 cup) | 142 µg | 94 |
| Okra | 60 µg | 60 µg (1 cup) | 182 µg | 95 |
| Pumpkin seeds | 58 µg | 16 µg (1 oz) | 10 µg | 54 |
| Cauliflower | 57 µg | 61 µg (1 cup chopped) | 228 µg | 91 |
| Oats | 56 µg | 22 µg (1/2 cup dry) | 14 µg | 46 |
| Asparagus | 52 µg | 42 µg (5 spears) | 260 µg | 96 |
| Kimchi | 52 µg | 39 µg (1/2 cup) | 347 µg | 56 |
| Baklava | 52 µg | 21 µg (1 piece) | 12 µg | 8 |
| Pistachios | 51 µg | 14 µg (1 oz) | 9.1 µg | 35 |
| Crab | 51 µg | 43 µg (3 oz cooked) | 61 µg | 70 |
| Guava | 49 µg | 27 µg (1 fruit) | 72 µg | 88 |
| Hummus | 48 µg | 14 µg (2 tbsp) | 20 µg | 31 |
| Eggs | 47 µg | 24 µg (1 large egg) | 33 µg | 41 |
| Red bell pepper | 46 µg | 55 µg (1 medium pepper) | 177 µg | 97 |
| Almonds | 44 µg | 12 µg (1 oz) | 7.6 µg | 65 |
| Mango | 43 µg | 71 µg (1 cup pieces) | 72 µg | 81 |
| Cabbage | 43 µg | 38 µg (1 cup chopped) | 172 µg | 92 |
| Quinoa | 42 µg | 78 µg (1 cup cooked) | 35 µg | 50 |
| Whole wheat bread | 42 µg | 13 µg (1 slice) | 17 µg | 40 |
| Sweet corn | 42 µg | 38 µg (1 medium ear) | 49 µg | 51 |
| Papaya | 37 µg | 54 µg (1 cup cubes) | 86 µg | 86 |
| Salmon | 34 µg | 41 µg (1 fillet portion) | 17 µg | 40 |
| Turkish lentil soup | 31 µg | 77 µg (1 bowl) | 41 µg | 45 |
| Orange juice | 30 µg | 74 µg (1 cup) | 67 µg | 77 |
| Menemen | 29 µg | 82 µg (1 serving) | 31 µg | 65 |
| Potato | 28 µg | 48 µg (1 medium, baked) | 30 µg | 58 |
| Wild rice | 26 µg | 43 µg (1 cup cooked) | 26 µg | 36 |
| Soy milk | 18 µg | 44 µg (1 cup) | 33 µg | 38 |
No foods match both filters yet. Clear one filter to see more.
Source: USDA FoodData Central. Last updated .