Top Plant-Based & Allergen-Free Foods Highest in Folate (Dietary Folate Equivalents) (USDA Ranking)

Allergen-free and plant-forward whole foods rich in Folate (Dietary Folate Equivalents) (µg per 100g), verified against the Wise Eating USDA Standard Reference catalog. Bioavailability-adjusted folate metric accounting for higher absorption of folic acid vs food folate.

USDA Leaderboard: Top Plant-Based & Allergen-Free Foods Highest in Folate (Dietary Folate Equivalents) (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	Folate (Dietary Folate Equivalents) / 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	Yardlong beans, mature seeds, raw	658 µg	100%	190 µg	347 kcal · 24.3g P
#4	Mothbeans, mature seeds, raw	649 µg	100%	189 µg	343 kcal · 22.9g P
#5	Cowpeas, catjang, mature seeds, raw	639 µg	100%	186 µg	343 kcal · 23.9g P
#6	Beans, pink, mature seeds, raw	463 µg	100%	135 µg	343 kcal · 21g P
#7	Broadbeans (fava beans), mature seeds, raw	423 µg	100%	124 µg	341 kcal · 26.1g P
#8	Lima beans, thin seeded (baby), mature seeds, raw	400 µg	100%	119 µg	335 kcal · 20.6g P
#9	Beans, french, mature seeds, raw	399 µg	99.8%	116 µg	343 kcal · 18.8g P
#10	Baby Toddler cereal, rice, dry	396 µg	99%	102 µg	390 kcal · 6.65g P
#11	Lima beans, large, mature seeds, raw	395 µg	98.8%	117 µg	338 kcal · 21.5g P
#12	Beans, yellow, mature seeds, raw	389 µg	97.2%	113 µg	345 kcal · 22g P
#13	Beans, white, mature seeds, raw	388 µg	97%	117 µg	333 kcal · 23.4g P
#14	Baby Toddler cereal, rice with fruit, dry	377 µg	94.2%	97.2 µg	388 kcal · 6.51g P
#15	Beans, navy, mature seeds, raw	364 µg	91%	108 µg	337 kcal · 22.3g P
#16	Lupins, mature seeds, raw	355 µg	88.8%	95.7 µg	371 kcal · 36.2g P
#17	Sunflower seeds, plain, unsalted	237 µg	59.2%	40.7 µg	582 kcal · 19.3g P
#18	Sunflower seeds, plain, salted	234 µg	58.5%	40.7 µg	575 kcal · 19.1g P
#19	Papad, grilled or broiled	219 µg	54.8%	59 µg	371 kcal · 25.6g P
#20	Epazote, raw	215 µg	53.8%	672 µg	32 kcal · 0.33g P
#21	Seaweed, wakame, raw	196 µg	49%	436 µg	45 kcal · 3.03g P
#22	Turnip greens, raw	194 µg	48.5%	606 µg	32 kcal · 1.5g P
#23	Asparagus, frozen, unprepared	191 µg	47.8%	796 µg	24 kcal · 3.23g P
#24	Blackeyed peas, from dried	184 µg	46%	111 µg	166 kcal · 7.18g P
#25	Seaweed, irishmoss, raw	182 µg	45.5%	371 µg	49 kcal · 1.51g P
#26	Seaweed, kelp, raw	180 µg	45%	419 µg	43 kcal · 1.68g P
#27	Chrysanthemum leaves, raw	177 µg	44.2%	738 µg	24 kcal · 3.36g P
#28	Chrysanthemum, garland, raw	177 µg	44.2%	738 µg	24 kcal · 3.36g P
#29	Seaweed, raw	174 µg	43.5%	424 µg	41 kcal · 3.51g P
#30	Pigeonpeas, immature seeds, raw	173 µg	43.2%	127 µg	136 kcal · 7.2g P
#31	Cowpeas (blackeyes), immature seeds, raw	168 µg	42%	187 µg	90 kcal · 2.95g P
#32	Lentils, from dried, fat added	160 µg	40%	96.4 µg	166 kcal · 8.38g P
#33	Lentils, from canned	159 µg	39.8%	95.8 µg	166 kcal · 8.36g P
#34	Chickpeas, from dried, fat added	152 µg	38%	72 µg	211 kcal · 8.23g P
#35	Parsley, raw	152 µg	38%	422 µg	36 kcal · 2.97g P

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