Top Baby-Friendly First Foods (6–12 Months) Foods Highest in Natural Food Folate (USDA Ranking)

WHO 6–12 month infant-safe whole foods highest in Natural Food Folate (µg per 100g), verified against the Wise Eating USDA Standard Reference catalog. Naturally occurring reduced pteroylpolyglutamate folate present in whole leafy greens and legumes.

USDA Leaderboard: Top Baby-Friendly First Foods (6–12 Months) Foods Highest in Natural Food Folate (USDA Ranking)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Liver, chicken (569 µg per 100g).

Rank	USDA Food Item	Natural Food Folate / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Liver, chicken	569 µg	100%	301 µg	189 kcal · 20g P
#2	Edamame, cooked	286 µg	71.5%	204 µg	140 kcal · 11.5g P
#3	Liver, beef	258 µg	64.5%	148 µg	174 kcal · 26.3g P
#4	Sunflower seeds, plain, unsalted	237 µg	59.2%	40.7 µg	582 kcal · 19.3g P
#5	Sunflower seeds, plain, salted	234 µg	58.5%	40.7 µg	575 kcal · 19.1g P
#6	Sunflower seeds, flavored	226 µg	56.5%	39.9 µg	567 kcal · 18.4g P
#7	Papad, grilled or broiled	219 µg	54.8%	59 µg	371 kcal · 25.6g P
#8	Blackeyed peas, from dried	184 µg	46%	111 µg	166 kcal · 7.18g P
#9	Seaweed, raw	174 µg	43.5%	424 µg	41 kcal · 3.51g P
#10	Liver, beef or calves, and onions	164 µg	41%	127 µg	129 kcal · 16.7g P
#11	Lentils, from dried, fat added	160 µg	40%	96.4 µg	166 kcal · 8.38g P
#12	Lentils, from canned	159 µg	39.8%	95.8 µg	166 kcal · 8.36g P
#13	Chickpeas, from dried, fat added	152 µg	38%	72 µg	211 kcal · 8.23g P
#14	Parsley, raw	152 µg	38%	422 µg	36 kcal · 2.97g P
#15	Pink beans, cooked	148 µg	37%	75.1 µg	197 kcal · 8.42g P
#16	Seaweed, cooked, no added fat	148 µg	37%	361 µg	41 kcal · 3.51g P
#17	Seaweed, cooked, fat added	144 µg	36%	229 µg	63 kcal · 3.41g P
#18	Mung beans, cooked	140 µg	35%	89.7 µg	156 kcal · 6.52g P
#19	Blackeyed peas, from frozen	137 µg	34.2%	90.7 µg	151 kcal · 8.23g P
#20	Blackeyed peas, from canned	136 µg	34%	90.7 µg	150 kcal · 8.19g P
#21	Asparagus, frozen, cooked with butter or margarine	131 µg	32.8%	354 µg	37 kcal · 2.87g P
#22	Asparagus, frozen, cooked with oil	131 µg	32.8%	298 µg	44 kcal · 2.86g P
#23	Pinto beans with meat	131 µg	32.8%	70.4 µg	186 kcal · 10.7g P
#24	Garlic bread, from frozen	122 µg	30.5%	34.9 µg	350 kcal · 8.36g P
#25	Garlic bread, with parmesan cheese, from frozen	120 µg	30%	34.2 µg	351 kcal · 8.78g P
#26	Spinach, frozen, cooked with butter or margarine	117 µg	29.2%	221 µg	53 kcal · 3.9g P
#27	Spinach, frozen, cooked with oil	117 µg	29.2%	198 µg	59 kcal · 3.88g P
#28	Spinach, for use on a sandwich	116 µg	29%	430 µg	27 kcal · 2.85g P
#29	Black beans with meat	114 µg	28.5%	64.4 µg	177 kcal · 10.6g P
#30	Garlic bread, with melted cheese, from frozen	110 µg	27.5%	32.1 µg	343 kcal · 10.4g P
#31	Beans and tomatoes, no added fat	108 µg	27%	107 µg	101 kcal · 6.37g P
#32	Roll, whole grain white	106 µg	26.5%	41.6 µg	255 kcal · 9.3g P
#33	Beans and tomatoes, fat added	103 µg	25.8%	72.5 µg	142 kcal · 6.05g P
#34	Collards, fresh, cooked with butter or margarine	101 µg	25.2%	187 µg	54 kcal · 3.16g P
#35	Collards, fresh, cooked with oil	101 µg	25.2%	166 µg	61 kcal · 3.14g P

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