Top Plant-Based & Allergen-Free Foods Highest in Natural Food Folate (USDA Ranking)

Allergen-free and plant-forward whole foods rich 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 Plant-Based & Allergen-Free 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	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	Lima beans, large, mature seeds, raw	395 µg	98.8%	117 µg	338 kcal · 21.5g P
#11	Beans, yellow, mature seeds, raw	389 µg	97.2%	113 µg	345 kcal · 22g P
#12	Beans, white, mature seeds, raw	388 µg	97%	117 µg	333 kcal · 23.4g P
#13	Beans, navy, mature seeds, raw	364 µg	91%	108 µg	337 kcal · 22.3g P
#14	Lupins, mature seeds, raw	355 µg	88.8%	95.7 µg	371 kcal · 36.2g P
#15	Sunflower seeds, plain, unsalted	237 µg	59.2%	40.7 µg	582 kcal · 19.3g P
#16	Sunflower seeds, plain, salted	234 µg	58.5%	40.7 µg	575 kcal · 19.1g P
#17	Papad, grilled or broiled	219 µg	54.8%	59 µg	371 kcal · 25.6g P
#18	Epazote, raw	215 µg	53.8%	672 µg	32 kcal · 0.33g P
#19	Seaweed, wakame, raw	196 µg	49%	436 µg	45 kcal · 3.03g P
#20	Turnip greens, raw	194 µg	48.5%	606 µg	32 kcal · 1.5g P
#21	Asparagus, frozen, unprepared	191 µg	47.8%	796 µg	24 kcal · 3.23g P
#22	Blackeyed peas, from dried	184 µg	46%	111 µg	166 kcal · 7.18g P
#23	Seaweed, irishmoss, raw	182 µg	45.5%	371 µg	49 kcal · 1.51g P
#24	Seaweed, kelp, raw	180 µg	45%	419 µg	43 kcal · 1.68g P
#25	Chrysanthemum leaves, raw	177 µg	44.2%	738 µg	24 kcal · 3.36g P
#26	Chrysanthemum, garland, raw	177 µg	44.2%	738 µg	24 kcal · 3.36g P
#27	Seaweed, raw	174 µg	43.5%	424 µg	41 kcal · 3.51g P
#28	Pigeonpeas, immature seeds, raw	173 µg	43.2%	127 µg	136 kcal · 7.2g P
#29	Cowpeas (blackeyes), immature seeds, raw	168 µg	42%	187 µg	90 kcal · 2.95g P
#30	Lentils, from dried, fat added	160 µg	40%	96.4 µg	166 kcal · 8.38g P
#31	Lentils, from canned	159 µg	39.8%	95.8 µg	166 kcal · 8.36g P
#32	Chickpeas, from dried, fat added	152 µg	38%	72 µg	211 kcal · 8.23g P
#33	Parsley, raw	152 µg	38%	422 µg	36 kcal · 2.97g P
#34	Beans, fava, in pod, raw	148 µg	37%	168 µg	88 kcal · 7.92g P
#35	Pink beans, cooked	148 µg	37%	75.1 µg	197 kcal · 8.42g P

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