Foods high in folate (per serving)
100 whole foods ranked by folate per common serving, from USDA FoodData Central. Turkey, all classes leads with 587 µg per 3 oz (147% of the Daily Value), followed by Arrowroot, raw (406 µg) and Beans, cranberry (roman) (366 µg).
Folate (vitamin B9) is needed for DNA synthesis and cell division, and is especially important before and during pregnancy. The Daily Value is 400 µg DFE. Legumes, leafy greens, asparagus, liver and fortified grains are the richest sources.
Top 10 at a glance
Top 10 foods highest in folate
- Turkey, all classes (liver, cooked, simmered)3 oz (85 g) · 161 kcal587 µg147% DV
- Arrowroot, raw1 cup, sliced (120 g) · 78 kcal406 µg101% DV
- Beans, cranberry (roman) (mature seeds, cooked, boiled, without salt)1 cup (177 g) · 241 kcal366 µg92% DV
- Lentils, mature seeds (cooked, boiled, without salt)1 cup (198 g) · 230 kcal358 µg90% DV
- Edamame, frozen (unprepared)1 cup (118 g) · 129 kcal358 µg89% DV
- Cowpeas, common (blackeyes (crowder, southern), mature seeds, cooked, boiled, without salt)1 cup (171 g) · 198 kcal356 µg89% DV
- Mung beans, mature seeds (cooked, boiled, without salt)1 cup (202 g) · 212 kcal321 µg80% DV
- Beans, pinto (mature seeds, cooked, boiled, without salt)1 cup (171 g) · 245 kcal294 µg74% DV
- Beans, pink (mature seeds, cooked, boiled, without salt)1 cup (169 g) · 252 kcal284 µg71% DV
- Chickpeas (garbanzo beans, bengal gram) (mature seeds, cooked, boiled, without salt)1 cup (164 g) · 269 kcal282 µg70% DV
All 100 foods ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 400 µg.
| # | Food | Group | Serving | Folate (µg) | % Daily Value | Per 100 g | kcal |
|---|---|---|---|---|---|---|---|
| 1 | Turkey, all classes (liver, cooked, simmered) | Meat and poultry | 3 oz (85 g) | 587 | 691 | 161 | |
| 2 | Arrowroot, raw | Vegetables | 1 cup, sliced (120 g) | 406 | 338 | 78 | |
| 3 | Beans, cranberry (roman) (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (177 g) | 366 | 207 | 241 | |
| 4 | Lentils, mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (198 g) | 358 | 181 | 230 | |
| 5 | Edamame, frozen (unprepared) | Vegetables | 1 cup (118 g) | 358 | 303 | 129 | |
| 6 | Cowpeas, common (blackeyes (crowder, southern), mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (171 g) | 356 | 208 | 198 | |
| 7 | Mung beans, mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (202 g) | 321 | 159 | 212 | |
| 8 | Beans, pinto (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (171 g) | 294 | 172 | 245 | |
| 9 | Beans, pink (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (169 g) | 284 | 168 | 252 | |
| 10 | Chickpeas (garbanzo beans, bengal gram) (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (164 g) | 282 | 172 | 269 | |
| 11 | Beans, adzuki (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (230 g) | 278 | 121 | 294 | |
| 12 | Pigeonpeas, immature seeds (raw) | Vegetables | 1 cup (154 g) | 266 | 173 | 209 | |
| 13 | Spinach, cooked (boiled, drained, without salt) | Vegetables | 1 cup (180 g) | 263 | 146 | 41 | |
| 14 | Beans, black (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (172 g) | 256 | 149 | 227 | |
| 15 | Beans, navy (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (182 g) | 255 | 140 | 255 | |
| 16 | Asparagus, frozen (cooked, boiled, drained, without salt) | Vegetables | 1 cup (180 g) | 243 | 135 | 32 | |
| 17 | Beef, variety meats and by-products (liver, cooked, pan-fried) | Meat and poultry | 3 oz (85 g) | 221 | 260 | 149 | |
| 18 | Artichokes, (globe or french) (frozen, cooked, boiled, drained, without salt) | Vegetables | 1 cup (168 g) | 200 | 119 | 76 | |
| 19 | Soybeans, green (cooked, boiled, drained, without salt) | Vegetables | 1 cup (180 g) | 200 | 111 | 254 | |
| 20 | Broccoli, cooked (boiled, drained, without salt) | Vegetables | 1 stalk, medium (7-1/2" - 8" long) (180 g) | 194 | 108 | 63 | |
| 21 | Pigeon peas (red gram), mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (168 g) | 186 | 111 | 203 | |
| 22 | Broadbeans (fava beans), mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (170 g) | 177 | 104 | 187 | |
| 23 | Peas, mature seeds (sprouted, raw) | Vegetables | 1 cup (120 g) | 173 | 144 | 149 | |
| 24 | Turnip greens, cooked (boiled, drained, without salt) | Vegetables | 1 cup, chopped (144 g) | 170 | 118 | 29 | |
| 25 | Mungo beans, mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (180 g) | 169 | 94 | 189 | |
| 26 | Avocados, raw (all commercial varieties) | Fruits | 1 avocado, NS as to Florida or California (201 g) | 163 | 81 | 322 | |
| 27 | Brussels sprouts, frozen (cooked, boiled, drained, without salt) | Vegetables | 1 cup (155 g) | 157 | 101 | 65 | |
| 28 | Lima beans, large (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (188 g) | 156 | 83 | 216 | |
| 29 | Mangos, raw | Fruits | 1 fruit without refuse (336 g) | 144 | 43 | 202 | |
| 30 | Beets, raw | Vegetables | 1 cup (136 g) | 140 | 103 | 58 | |
| 31 | Peas, split (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (196 g) | 127 | 65 | 231 | |
| 32 | Escarole, cooked (boiled, drained, no salt added) | Vegetables | 1 cup (150 g) | 117 | 78 | 22 | |
| 33 | Parsnips, raw | Vegetables | 1 cup slices (133 g) | 111 | 83 | 100 | |
| 34 | Tofu, soft (prepared with calcium sulfate and magnesium chloride (nigari)) | Legumes | 1 cup (1/2" cubes) (248 g) | 109 | 44 | 151 | |
| 35 | Pomegranates, raw | Fruits | 1 pomegranate (4" dia) (282 g) | 107 | 38 | 234 | |
| 36 | Spinach souffle | Vegetables | 1 cup (136 g) | 105 | 77 | 234 | |
| 37 | Broadbeans, immature seeds (raw) | Vegetables | 1 cup (109 g) | 105 | 96 | 78 | |
| 38 | Cauliflower, raw | Vegetables | 1 cup chopped (1/2" pieces) (107 g) | 104 | 97 | 27 | |
| 39 | Peas, green (cooked, boiled, drained, without salt) | Vegetables | 1 cup (160 g) | 101 | 63 | 134 | |
| 40 | Soybeans, mature cooked (boiled, without salt) | Legumes | 1 cup (172 g) | 93 | 54 | 296 | |
| 41 | Okra, frozen (cooked, boiled, drained, without salt) | Vegetables | 0.5 cup slices (92 g) | 92 | 100 | 27 | |
| 42 | Parsley, fresh | Vegetables | 1 cup chopped (60 g) | 91 | 152 | 22 | |
| 43 | Broccoli, chinese (cooked) | Vegetables | 1 cup (88 g) | 87 | 99 | 19 | |
| 44 | Broccoli, stalks (raw) | Vegetables | 1 stalk (114 g) | 81 | 71 | 32 | |
| 45 | Turnips, raw | Vegetables | 1 cup, cubes (130 g) | 78 | 60 | 36 | |
| 46 | Quinoa, cooked | Grains | 1 cup (185 g) | 78 | 42 | 222 | |
| 47 | Peppers, sweet (yellow, raw) | Vegetables | 1 pepper, large (3-3/4" long, 3" dia) (186 g) | 77 | 42 | 50 | |
| 48 | Squash, winter (butternut, raw) | Vegetables | 1 cup, cubes (140 g) | 77 | 55 | 63 | |
| 49 | Lentils, sprouted (raw) | Vegetables | 1 cup (77 g) | 77 | 100 | 82 | |
| 50 | Kale, cooked (boiled, drained, without salt) | Vegetables | 1 cup (118 g) | 77 | 65 | 42 | |
| 51 | Onions, sweet (raw) | Vegetables | 1 onion (331 g) | 76 | 23 | 106 | |
| 52 | Seeds, sunflower seed butter (without salt) | Nuts and seeds | 2 tbsp (32 g) | 76 | 237 | 197 | |
| 53 | Corn pudding, home prepared | Vegetables | 1 cup (250 g) | 72 | 29 | 328 | |
| 54 | Corn, sweet (white, raw) | Vegetables | 1 cup kernels (154 g) | 71 | 46 | 132 | |
| 55 | Peanuts, valencia (raw) | Legumes | 1 oz (28 g) | 70 | 246 | 162 | |
| 56 | Cabbage, chinese (pak-choi) (cooked, boiled, drained, without salt) | Vegetables | 1 cup, shredded (170 g) | 70 | 41 | 20 | |
| 57 | Peanuts, all types (raw) | Legumes | 1 oz (28 g) | 68 | 240 | 161 | |
| 58 | Peanuts, spanish (raw) | Legumes | 1 oz (28 g) | 68 | 240 | 162 | |
| 59 | Peanuts, virginia (raw) | Legumes | 1 oz (28 g) | 68 | 239 | 160 | |
| 60 | Seeds, sunflower seed kernels (toasted, without salt) | Nuts and seeds | 1 oz (28 g) | 67 | 238 | 175 | |
| 61 | Cabbage, savoy (cooked, boiled, drained, without salt) | Vegetables | 1 cup, shredded (145 g) | 67 | 46 | 35 | |
| 62 | Plantains, green (boiled) | Fruits | 1 cup (137 g) | 66 | 48 | 166 | |
| 63 | Mollusks, mussel (blue, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 65 | 76 | 146 | |
| 64 | Onions, spring or scallions (raw) | Vegetables | 1 cup, chopped (100 g) | 64 | 64 | 32 | |
| 65 | Cabbage, chinese (pe-tsai) (cooked, boiled, drained, without salt) | Vegetables | 1 cup, shredded (119 g) | 63 | 53 | 17 | |
| 66 | Collards, raw | Vegetables | 1 cup, chopped (36 g) | 60 | 168 | 12 | |
| 67 | Broccoli raab, cooked | Vegetables | 1 NLEA serving (85 g) | 60 | 71 | 21 | |
| 68 | Papayas, raw | Fruits | 1 fruit, small (157 g) | 58 | 37 | 68 | |
| 69 | Peas, edible-podded (frozen, unprepared) | Vegetables | 1 cup (144 g) | 58 | 40 | 60 | |
| 70 | Leeks, (bulb and lower leaf-portion) (raw) | Vegetables | 1 cup (89 g) | 57 | 64 | 54 | |
| 71 | Pumpkin flowers, cooked (boiled, drained, without salt) | Vegetables | 1 cup (134 g) | 55 | 41 | 20 | |
| 72 | Mushrooms, oyster (raw) | Vegetables | 1 cup sliced (86 g) | 54 | 63 | 28 | |
| 73 | Corn, yellow (whole kernel, frozen, microwaved) | Vegetables | 1 cup (141 g) | 54 | 38 | 159 | |
| 74 | Lima beans, immature seeds (raw) | Vegetables | 1 cup (156 g) | 53 | 34 | 176 | |
| 75 | Crustaceans, crab (blue, crab cakes, home recipe) | Fish and seafood | 3 oz (85 g) | 52 | 61 | 132 | |
| 76 | Blackberries, frozen (unsweetened) | Fruits | 1 cup, unthawed (151 g) | 51 | 34 | 97 | |
| 77 | Broccoli, flower clusters (raw) | Vegetables | 1 cup flowerets (71 g) | 50 | 71 | 20 | |
| 78 | Squash, summer (zucchini, includes skin, cooked, boiled, drained, without salt) | Vegetables | 1 cup, sliced (180 g) | 50 | 28 | 27 | |
| 79 | Malabar spinach, cooked | Vegetables | 1 cup (44 g) | 50 | 114 | 10 | |
| 80 | Cress, garden (cooked, boiled, drained, without salt) | Vegetables | 1 cup (135 g) | 50 | 37 | 31 | |
| 81 | Cowpeas, young pods with seeds (raw) | Vegetables | 1 cup (94 g) | 50 | 53 | 41 | |
| 82 | Celery, cooked (boiled, drained, without salt) | Vegetables | 1 cup, diced (150 g) | 50 | 33 | 27 | |
| 83 | Carrots, raw | Vegetables | 1 cup chopped (128 g) | 47 | 37 | 52 | |
| 84 | Oranges, raw (California, valencias) | Fruits | 1 fruit (2-5/8" dia) (121 g) | 47 | 39 | 59 | |
| 85 | Cabbage, napa (cooked) | Vegetables | 1 cup (109 g) | 47 | 43 | 13 | |
| 86 | Radicchio, raw | Vegetables | 1 cup, shredded (40 g) | 47 | 117 | 9 | |
| 87 | Tomatoes, orange (raw) | Vegetables | 1 cup, chopped (158 g) | 46 | 29 | 25 | |
| 88 | Teff, cooked | Grains | 1 cup (252 g) | 45 | 18 | 255 | |
| 89 | Peanut spread, reduced sugar | Legumes | 2 tbsp (31 g) | 45 | 144 | 202 | |
| 90 | Vitasoy USA, Vitasoy Organic Creamy Original Soymilk | Legumes | 1 cup (243 g) | 44 | 18 | 107 | |
| 91 | Wild rice, cooked | Grains | 1 cup (164 g) | 43 | 26 | 166 | |
| 92 | Tomatoes, yellow (raw) | Vegetables | 1 cup, chopped (139 g) | 42 | 30 | 21 | |
| 93 | Vitasoy USA, Vitasoy Organic Classic Original Soymilk | Legumes | 1 cup (243 g) | 41 | 17 | 114 | |
| 94 | Lettuce, butterhead (raw) | Vegetables | 1 cup, shredded or chopped (55 g) | 40 | 73 | 7 | |
| 95 | Tempeh | Legumes | 1 cup (166 g) | 40 | 24 | 319 | |
| 96 | Raspberries, frozen (red, unsweetened) | Fruits | 1 cup, unthawed (140 g) | 39 | 28 | 78 | |
| 97 | Potatoes, white (flesh and skin, raw) | Vegetables | 1 medium (2+-1/4" to 3-1/4" dia.) (213 g) | 38 | 18 | 147 | |
| 98 | Potatoes, red (flesh and skin, raw) | Vegetables | 1 potato medium (2-1/4" to 3-1/4" dia) (213 g) | 38 | 18 | 149 | |
| 99 | Cabbage, raw | Vegetables | 1 cup, chopped (89 g) | 38 | 43 | 22 | |
| 100 | Peanut Butter, smooth | Legumes | 2 tbsp (32 g) | 38 | 118 | 188 |
Folate by food group
The best folate sources within each group.
Fruits (50)
- Avocados, raw (all commercial varieties) · 163 µg per 1 avocado, NS as to Florida or California
- Mangos, raw · 144 µg per 1 fruit without refuse
- Pomegranates, raw · 107 µg per 1 pomegranate (4" dia)
- Plantains, green (boiled) · 66 µg per 1 cup
- Papayas, raw · 58 µg per 1 fruit, small
- Blackberries, frozen (unsweetened) · 51 µg per 1 cup, unthawed
Vegetables (50)
- Arrowroot, raw · 406 µg per 1 cup, sliced
- Edamame, frozen (unprepared) · 358 µg per 1 cup
- Pigeonpeas, immature seeds (raw) · 266 µg per 1 cup
- Spinach, cooked (boiled, drained, without salt) · 263 µg per 1 cup
- Asparagus, frozen (cooked, boiled, drained, without salt) · 243 µg per 1 cup
- Artichokes, (globe or french) (frozen, cooked, boiled, drained, without salt) · 200 µg per 1 cup
Legumes (37)
- Beans, cranberry (roman) (mature seeds, cooked, boiled, without salt) · 366 µg per 1 cup
- Lentils, mature seeds (cooked, boiled, without salt) · 358 µg per 1 cup
- Cowpeas, common (blackeyes (crowder, southern), mature seeds, cooked, boiled, without salt) · 356 µg per 1 cup
- Mung beans, mature seeds (cooked, boiled, without salt) · 321 µg per 1 cup
- Beans, pinto (mature seeds, cooked, boiled, without salt) · 294 µg per 1 cup
- Beans, pink (mature seeds, cooked, boiled, without salt) · 284 µg per 1 cup
Nuts and seeds (12)
- Seeds, sunflower seed butter (without salt) · 76 µg per 2 tbsp
- Seeds, sunflower seed kernels (toasted, without salt) · 67 µg per 1 oz
- Nuts, formulated (wheat-based, all flavors except macadamia, without salt) · 35 µg per 1 oz
- Seeds, sesame seed kernels (dried (decorticated)) · 33 µg per 1 oz
- Nuts, hazelnuts or filberts · 32 µg per 1 oz (21 whole kernels)
- Seeds, hemp seed (hulled) · 31 µg per 1 oz
Grains (17)
- Quinoa, cooked · 78 µg per 1 cup
- Teff, cooked · 45 µg per 1 cup
- Wild rice, cooked · 43 µg per 1 cup
- Millet, cooked · 33 µg per 1 cup
- Bulgur, cooked · 33 µg per 1 cup
- Cereals, oats (regular and quick, not fortified, dry) · 26 µg per 1 cup
Fish and seafood (14)
- Mollusks, mussel (blue, cooked, moist heat) · 65 µg per 3 oz
- Crustaceans, crab (blue, crab cakes, home recipe) · 52 µg per 3 oz
- Fish, salmon (chinook, cooked, dry heat) · 30 µg per 3 oz
- Mollusks, clam (mixed species, cooked, moist heat) · 25 µg per 3 oz
- Mollusks, oyster (eastern, farmed, cooked, dry heat) · 20 µg per 3 oz
- Crustaceans, shrimp (mixed species, cooked, moist heat (may contain additives to retain moisture)) · 20 µg per 3 oz
Meat and poultry (47)
- Turkey, all classes (liver, cooked, simmered) · 587 µg per 3 oz
- Beef, variety meats and by-products (liver, cooked, pan-fried) · 221 µg per 3 oz
- Lamb, loin (separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) · 21 µg per 3 oz
- Lamb, shoulder (arm, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) · 21 µg per 3 oz
- Lamb, leg (shank half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) · 20 µg per 3 oz
- Lamb, cubed for stew or kabob (leg and shoulder) (separable lean only, trimmed to 1/4" fat, cooked, broiled) · 20 µg per 3 oz
Dairy and eggs (17)
- Egg, whole (raw, fresh) · 36 µg per 1 large
- Yogurt, Greek (strawberry, nonfat) · 30 µg per 1 container (5.3 oz)
- Yogurt, plain (skim milk) · 29 µg per 1 cup (8 fl oz)
- Egg, yolk (raw, fresh) · 25 µg per 1 large
- Cheese, brie · 18 µg per 1 oz
- Cheese, camembert · 18 µg per 1 oz
Folate in specific foods
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for folate is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which food is highest in folate?
Among whole foods in the USDA database, Turkey, all classes (liver, cooked, simmered) has the most folate per serving: 587 µg per 3 oz (147% of the Daily Value). Per 100 g it contains 691 µg.
Which fruit has the most folate?
Avocados, raw (all commercial varieties), with 163 µg per 1 avocado, NS as to Florida or California (41% of the Daily Value). See the full list of fruits high in folate below.
Which vegetable has the most folate?
Arrowroot, raw, with 406 µg per 1 cup, sliced (101% of the Daily Value). See the full list of vegetables high in folate below.
How much folate do I need per day?
The FDA Daily Value used on Nutrition Facts labels is 400 µg of folate for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.
What counts as a food high in folate?
FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 44 of the 100 foods on this list reach 20% DV per serving.
Related rankings
- Foods high in Vitamin C
- Foods high in Vitamin D
- Foods high in Vitamin B12
- Foods high in Vitamin A
- Foods high in Vitamin E
- Foods high in Vitamin K
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.