Foods high in Folate, food

Every food and ingredient below is ranked by measured Folate, food content per 100 g, drawn live from 1,587 USDA FoodData Central measurements. Values are laboratory-analysed or survey-derived, not estimated.

Top 25 foods highest in Folate, food

Ranked by Folate, food per 100g, across Foundation Foods and FNDDS ingredients.

#	Food or ingredient	Source	Per 100g (UG)
1	Leavening agents, yeast, baker's, active dry	FNDDS ingredient	2,340
2	Yeast extract spread	FNDDS ingredient	793
3	Leavening agents, yeast, baker's, compressed	FNDDS ingredient	785
4	Chicken, liver, all classes, raw	FNDDS ingredient	588
5	Seaweed, agar, dried	FNDDS ingredient	580
6	Chicken, liver, all classes, cooked, simmered	FNDDS ingredient	578
7	Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	FNDDS ingredient	557
8	Lentils, raw	FNDDS ingredient	479
9	Beans, black, mature seeds, raw	FNDDS ingredient	444
10	Cereals ready-to-eat, wheat germ, toasted, plain	FNDDS ingredient	352
11	Flour, soy, full-fat	FNDDS ingredient	345
12	Pate, chicken liver, canned	FNDDS ingredient	321
13	Edamame, frozen, prepared	FNDDS ingredient	311
14	Spices, basil, dried	FNDDS ingredient	310
15	Flour, soy, defatted	FNDDS ingredient	305
16	Beverages, Protein powder soy based	FNDDS ingredient	289
17	Spices, coriander leaf, dried	FNDDS ingredient	274
18	Spices, marjoram, dried	FNDDS ingredient	274
19	Spices, sage, ground	FNDDS ingredient	274
20	Spices, thyme, dried	FNDDS ingredient	274
21	Beef, variety meats and by-products, liver, cooked, pan-fried	FNDDS ingredient	260
22	Chicken, broilers or fryers, giblets, cooked, simmered	FNDDS ingredient	257
23	Beef, variety meats and by-products, liver, cooked, braised	FNDDS ingredient	253
24	Peanut flour, defatted	FNDDS ingredient	248
25	Snacks, soy chips or crisps, salted	FNDDS ingredient	240

Lowest in Folate, food

For contrast — the 10 lowest non-zero values on record, per 100g.

#	Food or ingredient	Source	Per 100g (UG)
1578	Applesauce, canned, sweetened, without salt	FNDDS ingredient	1
1579	Margarine, regular, 80% fat, composite, stick, without salt	FNDDS ingredient	1
1580	Soup, chicken with rice, canned, condensed	FNDDS ingredient	1
1581	Soup, pea, green, canned, prepared with equal volume water	FNDDS ingredient	1
1582	Ham salad spread	FNDDS ingredient	1
1583	Peach nectar, canned, with sucralose, without added ascorbic acid	FNDDS ingredient	1
1584	Babyfood, prunes, without vitamin c, strained	FNDDS ingredient	1
1585	Margarine, regular, 80% fat, composite, stick, with salt	FNDDS ingredient	1
1586	Cheese, dry white, queso seco	FNDDS ingredient	1
1587	Cranberries, raw	FNDDS ingredient	1

More on Folate, food

What Folate, food is, how it is measured, and where these values come from.

Folate, food nutrient reference →

Sourced from USDA FoodData Central — Foundation Foods; not yet through an editorial verification pass.

USDA release 2026-04-30. All values are per 100 g unless stated otherwise.