Foods high in Folate
Daily Value: 400 mcg. Ranked by a typical serving, with familiar, well-measured foods first. Include specialty foods
- Pasta, fresh-refrigerated, plain, as purchased
14 g Protein364 mcg Folate (DFE)0.9 mg Thiamin (B1)
364 mcg91% DV · per 4.5 oz - Lentils, mature seeds, cooked, boiled, with salt
18 g Protein358 mcg Folate (DFE)16 g Fiber
358 mcg90% DV · per 1 cup - Edamame, frozen, unprepared
13 g Protein358 mcg Folate (DFE)1.2 mg Manganese
358 mcg89% DV · per 1 cup - Mung beans, mature seeds, cooked, boiled, with salt
14 g Protein321 mcg Folate (DFE)15 g Fiber
321 mcg80% DV · per 1 cup - Pinto beans, mature seeds, cooked, boiled, with salt
15 g Protein294 mcg Folate (DFE)15 g Fiber
294 mcg74% DV · per 1 cup - Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt
15 g Protein1.7 mg Manganese282 mcg Folate (DFE)
282 mcg71% DV · per 1 cup - Lima beans, thin seeded (baby), mature seeds, cooked, boiled, with salt
15 g Protein273 mcg Folate (DFE)14 g Fiber
273 mcg68% DV · per 1 cup - Spinach, cooked, boiled, drained, with salt
5.3 g Protein888 mcg Vitamin K943 mcg Vitamin A (RAE)
263 mcg66% DV · per 1 cup - Black beans, mature seeds, cooked, boiled, with salt
15 g Protein256 mcg Folate (DFE)15 g Fiber
256 mcg64% DV · per 1 cup - Navy beans, mature seeds, cooked, boiled, with salt
15 g Protein19 g Fiber255 mcg Folate (DFE)
255 mcg64% DV · per 1 cup - Small white beans, mature seeds, cooked, boiled, with salt
16 g Protein19 g Fiber245 mcg Folate (DFE)
245 mcg61% DV · per 1 cup - Mustard spinach, (tendergreen), raw
3.3 g Protein195 mg Vitamin C743 mcg Vitamin A (RAE)
239 mcg60% DV · per 1 cup, chopped - Kidney beans, red, mature seeds, cooked, boiled, with salt
15 g Protein230 mcg Folate (DFE)0.43 mg Copper
230 mcg58% DV · per 1 cup - Noodles, egg, enriched, cooked
7.3 g Protein38 mcg Selenium221 mcg Folate (DFE)
221 mcg55% DV · per 1 cup - Rice, white, long-grain, parboiled, enriched, cooked
4.6 g Protein215 mcg Folate (DFE)0.33 mg Thiamin (B1)
215 mcg54% DV · per 1 cup - Great northern beans, mature seeds, canned
19 g Protein212 mcg Folate (DFE)0.42 mg Copper
212 mcg53% DV · per 1 cup - Mustard greens, frozen, unprepared
3.6 g Protein201 mcg Folate (DFE)377 mcg Vitamin A (RAE)
201 mcg50% DV · per 1 cup, chopped - Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt
5.2 g Protein200 mcg Folate (DFE)7.7 g Fiber
200 mcg50% DV · per 1 cup - Peas, mature seeds, sprouted, raw
11 g Protein173 mcg Folate (DFE)0.33 mg Copper
173 mcg43% DV · per 1 cup - Bread, roll, Mexican, bollilo
10 g Protein38 mcg Selenium0.67 mg Thiamin (B1)
172 mcg43% DV · per 1 piece - White beans, mature seeds, canned
19 g Protein0.61 mg Copper1.3 mg Manganese
170 mcg43% DV · per 1 cup - Turnip greens, cooked, boiled, drained, with salt
1.6 g Protein529 mcg Vitamin K549 mcg Vitamin A (RAE)
170 mcg42% DV · per 1 cup, chopped - Brussels sprouts, frozen, cooked, boiled, drained, with salt
5.6 g Protein300 mcg Vitamin K71 mg Vitamin C
157 mcg39% DV · per 1 cup - Asparagus, green, raw
1.2 g Protein155 mcg Folate (DFE)0.11 mg Copper
155 mcg39% DV · per 1 standard serving - Beet greens, raw
1.6 g Protein292 mcg Vitamin K152 mcg Folate (DFE)
152 mcg38% DV · per 100 g - Broccoli, cooked, boiled, drained, with salt
3.3 g Protein198 mcg Vitamin K91 mg Vitamin C
151 mcg38% DV · per 1 stalk, small (5" long) - Okra, frozen, unprepared
1.7 g Protein49 mcg Vitamin K0.87 mg Manganese
148 mcg37% DV · per 100 g - Yellow beans, mature seeds, cooked, boiled, with salt
16 g Protein18 g Fiber0.33 mg Copper
143 mcg36% DV · per 1 cup - Collards, raw
2.5 g Protein372 mcg Vitamin K76 mg Vitamin C
143 mcg36% DV · per 1 standard serving - Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted
7.2 g Protein132 mcg Folate (DFE)0.39 mg Thiamin (B1)
132 mcg33% DV · per 1 small bagel (3" dia) - Avocados, raw, all commercial varieties
3 g Protein10 g Fiber0.29 mg Copper
122 mcg30% DV · per 1 cup, cubes - Baked beans, home prepared
14 g Protein14 g Fiber0.4 mg Copper
121 mcg30% DV · per 1 cup - Corn, sweet, white, canned, cream style, regular pack
4.5 g Protein115 mcg Folate (DFE)2.5 mg Niacin (B3)
115 mcg29% DV · per 1 cup - Egg, goose, whole, fresh, raw
20 g Protein7.3 mcg Vitamin B1253 mcg Selenium
109 mcg27% DV · per 1 egg - Crackers, cheese, reduced fat
3 g Protein0.33 mg Thiamin (B1)105 mcg Folate (DFE)
105 mcg26% DV · per 1 serving - Garlic bread, frozen
3.6 g Protein95 mcg Folate (DFE)0.2 mg Thiamin (B1)
95 mcg24% DV · per 1 slice presliced - Cabbage, mustard, salted
1.4 g Protein148 mcg Vitamin K92 mcg Folate (DFE)
92 mcg23% DV · per 1 cup - Beets, raw
1.4 g Protein88 mcg Folate (DFE)0.14 mg Copper
88 mcg22% DV · per 1 standard serving - Parsnips, raw
1.3 g Protein83 mcg Folate (DFE)5.4 g Fiber
83 mcg21% DV · per 100 g - Cauliflower, raw
1.4 g Protein57 mg Vitamin C82 mcg Folate (DFE)
82 mcg21% DV · per 1 standard serving