Top High-Protein (>12g Protein/100g) Foods Highest in Natural Food Folate (USDA Ranking)

High-protein muscle-supporting foods (>12g protein/100g) 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 High-Protein (>12g Protein/100g) 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: Duck, domesticated, liver, raw (738 µg per 100g).

Rank	USDA Food Item	Natural Food Folate / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Duck, domesticated, liver, raw	738 µg	100%	543 µg	136 kcal · 18.7g P
#2	Goose, liver, raw	738 µg	100%	555 µg	133 kcal · 16.4g P
#3	Turkey, all classes, liver, raw	677 µg	100%	529 µg	128 kcal · 18.3g P
#4	Yardlong beans, mature seeds, raw	658 µg	100%	190 µg	347 kcal · 24.3g P
#5	Mothbeans, mature seeds, raw	649 µg	100%	189 µg	343 kcal · 22.9g P
#6	Cowpeas, catjang, mature seeds, raw	639 µg	100%	186 µg	343 kcal · 23.9g P
#7	Chicken, liver, all classes, raw	588 µg	100%	494 µg	119 kcal · 16.9g P
#8	Liver, chicken	569 µg	100%	301 µg	189 kcal · 20g P
#9	Beans, pink, mature seeds, raw	463 µg	100%	135 µg	343 kcal · 21g P
#10	Broadbeans (fava beans), mature seeds, raw	423 µg	100%	124 µg	341 kcal · 26.1g P
#11	Lima beans, thin seeded (baby), mature seeds, raw	400 µg	100%	119 µg	335 kcal · 20.6g P
#12	Beans, french, mature seeds, raw	399 µg	99.8%	116 µg	343 kcal · 18.8g P
#13	Lima beans, large, mature seeds, raw	395 µg	98.8%	117 µg	338 kcal · 21.5g P
#14	Beans, yellow, mature seeds, raw	389 µg	97.2%	113 µg	345 kcal · 22g P
#15	Beans, white, mature seeds, raw	388 µg	97%	117 µg	333 kcal · 23.4g P
#16	Beans, navy, mature seeds, raw	364 µg	91%	108 µg	337 kcal · 22.3g P
#17	Lupins, mature seeds, raw	355 µg	88.8%	95.7 µg	371 kcal · 36.2g P
#18	Soy flour, full-fat, raw	345 µg	86.2%	79.5 µg	434 kcal · 37.8g P
#19	Pate, chicken liver, canned	321 µg	80.2%	160 µg	201 kcal · 13.4g P
#20	Soy meal, defatted, raw	303 µg	75.8%	89.9 µg	337 kcal · 49.2g P
#21	Beef, variety meats and by-products, liver, raw	290 µg	72.5%	215 µg	135 kcal · 20.4g P
#22	Liver, beef	258 µg	64.5%	148 µg	174 kcal · 26.3g P
#23	Peanuts, valencia, raw	246 µg	61.5%	43.2 µg	570 kcal · 25.1g P
#24	Peanuts, spanish, raw	240 µg	60%	42.1 µg	570 kcal · 26.1g P
#25	Peanuts, virginia, raw	239 µg	59.8%	42.5 µg	563 kcal · 25.2g P
#26	Seeds, sunflower seed butter, without salt	237 µg	59.2%	38.4 µg	617 kcal · 17.3g P
#27	Sunflower seeds, plain, unsalted	237 µg	59.2%	40.7 µg	582 kcal · 19.3g P
#28	Sunflower seeds, plain, salted	234 µg	58.5%	40.7 µg	575 kcal · 19.1g P
#29	Lamb, variety meats and by-products, liver, raw	230 µg	57.5%	165 µg	139 kcal · 20.4g P
#30	Soy flour, full-fat, roasted	227 µg	56.8%	51.7 µg	439 kcal · 38.1g P
#31	Sunflower seeds, flavored	226 µg	56.5%	39.9 µg	567 kcal · 18.4g P
#32	Papad, grilled or broiled	219 µg	54.8%	59 µg	371 kcal · 25.6g P
#33	Egg, yolk, dried	209 µg	52.2%	31.2 µg	669 kcal · 33.6g P
#34	Egg, yolk, raw, frozen, sugared, pasteurized	174 µg	43.5%	56.7 µg	307 kcal · 13.9g P
#35	Soybeans, mature seeds, sprouted, raw	172 µg	43%	141 µg	122 kcal · 13.1g P

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