Top 35 Foods Highest in Natural Food Folate (USDA Per 100g Ranking)

Ranked across 2,500 verified whole USDA foods by Natural Food Folate (µg per 100g) with % Daily Value, calorie density, and macro ratios. Naturally occurring reduced pteroylpolyglutamate folate present in whole leafy greens and legumes.

USDA Leaderboard: Top 35 Foods Highest in Natural Food Folate (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: 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	Edamame, frozen, prepared	311 µg	77.8%	257 µg	121 kcal · 11.9g P
#21	Edamame, frozen, unprepared	303 µg	75.8%	278 µg	109 kcal · 11.2g P
#22	Soy meal, defatted, raw	303 µg	75.8%	89.9 µg	337 kcal · 49.2g P
#23	Beef, variety meats and by-products, liver, raw	290 µg	72.5%	215 µg	135 kcal · 20.4g P
#24	Edamame, cooked	286 µg	71.5%	204 µg	140 kcal · 11.5g P
#25	Liver, beef	258 µg	64.5%	148 µg	174 kcal · 26.3g P
#26	Peanuts, valencia, raw	246 µg	61.5%	43.2 µg	570 kcal · 25.1g P
#27	Peanuts, spanish, raw	240 µg	60%	42.1 µg	570 kcal · 26.1g P
#28	Peanuts, virginia, raw	239 µg	59.8%	42.5 µg	563 kcal · 25.2g P
#29	Seeds, sunflower seed butter, without salt	237 µg	59.2%	38.4 µg	617 kcal · 17.3g P
#30	Sunflower seeds, plain, unsalted	237 µg	59.2%	40.7 µg	582 kcal · 19.3g P
#31	Sunflower seeds, plain, salted	234 µg	58.5%	40.7 µg	575 kcal · 19.1g P
#32	Lamb, variety meats and by-products, liver, raw	230 µg	57.5%	165 µg	139 kcal · 20.4g P
#33	Soy flour, full-fat, roasted	227 µg	56.8%	51.7 µg	439 kcal · 38.1g P
#34	Sunflower seeds, flavored	226 µg	56.5%	39.9 µg	567 kcal · 18.4g P
#35	Papad, grilled or broiled	219 µg	54.8%	59 µg	371 kcal · 25.6g P

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