Top 35 Foods Highest in Folate (Dietary Folate Equivalents) (USDA Per 100g Ranking)

Ranked across 2,500 verified whole USDA foods by Folate (Dietary Folate Equivalents) (µg per 100g) with % Daily Value, calorie density, and macro ratios. Bioavailability-adjusted folate metric accounting for higher absorption of folic acid vs food folate.

USDA Leaderboard: Top 35 Foods Highest in Folate (Dietary Folate Equivalents) (USDA Per 100g 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: Cereal, rice crispy, plain (995 µg per 100g).

Rank	USDA Food Item	Folate (Dietary Folate Equivalents) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Cereal, rice crispy, plain	995 µg	100%	278 µg	358 kcal · 6.96g P
#2	Duck, domesticated, liver, raw	738 µg	100%	543 µg	136 kcal · 18.7g P
#3	Goose, liver, raw	738 µg	100%	555 µg	133 kcal · 16.4g P
#4	Turkey, all classes, liver, raw	677 µg	100%	529 µg	128 kcal · 18.3g P
#5	Yardlong beans, mature seeds, raw	658 µg	100%	190 µg	347 kcal · 24.3g P
#6	Mothbeans, mature seeds, raw	649 µg	100%	189 µg	343 kcal · 22.9g P
#7	Cowpeas, catjang, mature seeds, raw	639 µg	100%	186 µg	343 kcal · 23.9g P
#8	Chicken, liver, all classes, raw	588 µg	100%	494 µg	119 kcal · 16.9g P
#9	Liver, chicken	580 µg	100%	307 µg	189 kcal · 20g P
#10	Cereal, corn flakes, plain	537 µg	100%	147 µg	365 kcal · 6.4g P
#11	Beans, pink, mature seeds, raw	463 µg	100%	135 µg	343 kcal · 21g P
#12	Broadbeans (fava beans), mature seeds, raw	423 µg	100%	124 µg	341 kcal · 26.1g P
#13	Lima beans, thin seeded (baby), mature seeds, raw	400 µg	100%	119 µg	335 kcal · 20.6g P
#14	Beans, french, mature seeds, raw	399 µg	99.8%	116 µg	343 kcal · 18.8g P
#15	Baby Toddler cereal, oatmeal, dry	396 µg	99%	101 µg	394 kcal · 11g P
#16	Baby Toddler cereal, rice, dry	396 µg	99%	102 µg	390 kcal · 6.65g P
#17	Lima beans, large, mature seeds, raw	395 µg	98.8%	117 µg	338 kcal · 21.5g P
#18	Pasta, dry, enriched	391 µg	97.8%	105 µg	371 kcal · 13g P
#19	Beans, yellow, mature seeds, raw	389 µg	97.2%	113 µg	345 kcal · 22g P
#20	Beans, white, mature seeds, raw	388 µg	97%	117 µg	333 kcal · 23.4g P
#21	Baby Toddler cereal, oatmeal with fruit, dry	377 µg	94.2%	96.2 µg	392 kcal · 10.6g P
#22	Baby Toddler cereal, rice with fruit, dry	377 µg	94.2%	97.2 µg	388 kcal · 6.51g P
#23	Noodles, egg, dry, enriched	370 µg	92.5%	96.4 µg	384 kcal · 14.2g P
#24	Beans, navy, mature seeds, raw	364 µg	91%	108 µg	337 kcal · 22.3g P
#25	Lupins, mature seeds, raw	355 µg	88.8%	95.7 µg	371 kcal · 36.2g P
#26	Crackers, cheese, reduced fat	349 µg	87.2%	83.5 µg	418 kcal · 10g P
#27	Soy flour, full-fat, raw	345 µg	86.2%	79.5 µg	434 kcal · 37.8g P
#28	Pate, chicken liver, canned	321 µg	80.2%	160 µg	201 kcal · 13.4g P
#29	Edamame, frozen, prepared	311 µg	77.8%	257 µg	121 kcal · 11.9g P
#30	Edamame, frozen, unprepared	303 µg	75.8%	278 µg	109 kcal · 11.2g P
#31	Soy meal, defatted, raw	303 µg	75.8%	89.9 µg	337 kcal · 49.2g P
#32	Rice and vermicelli mix, beef flavor, unprepared	292 µg	73%	81.3 µg	359 kcal · 10.8g P
#33	Beef, variety meats and by-products, liver, raw	290 µg	72.5%	215 µg	135 kcal · 20.4g P
#34	Baby Toddler cereal, barley, dry	287 µg	71.8%	76.3 µg	376 kcal · 13.2g P
#35	Edamame, cooked	286 µg	71.5%	204 µg	140 kcal · 11.5g P

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