Foods Highest in Folate (total)

Quick answer

In our data the foods with the highest folate (total) per 100 g are Duck Liver (738 µg), Turkey Liver (691 µg), Cowpeas (633 µg). This ranks the 718 foods that have a folate (total) value out of 790 relevant foods; dried foods and spices are listed separately because they are concentrated. Values come unchanged from USDA FoodData Central, UK CoFID and the Canadian Nutrient File.

Top foods by category

• Fruits: Avocados (129 µg), 83 foods with a value
• Vegetables: Cowpeas (633 µg), 195 foods with a value
• Nuts & Seeds: Peanuts (240 µg), 28 foods with a value
• Legumes: Cranberry beans (207 µg), 41 foods with a value
• Grains: Wheatgerm (277 µg), 37 foods with a value
• Meat & Poultry: Duck Liver (738 µg), 119 foods with a value
• Fish & Seafood: Conch (179 µg), 99 foods with a value
• Dairy & Eggs: Egg, yolk (146 µg), 95 foods with a value
• Traditional foods: Corn, white (100 µg), 18 foods with a value
• Other: Peas, raw (UK record) (62 µg), 3 foods with a value

Full ranking: 718 foods by folate (total) per 100 g

Dried foods and spices (ranked separately)

Coverage and limitations

• 718 of 790 relevant foods have a folate (total) value; 72 are not ranked because the source has none.
• All amounts are per 100 g of the food as described by the source record, in µg. Preparation is shown for every row and is never merged: the same food cooked differently is a separate record.
• Ranks are positions in this dataset only. Food composition varies by variety, season and processing.
• We do not show recommended intakes or health claims on this page. It is general information and not medical advice. Read more in About our data.

Questions about folate (total) in foods

Which food has the most folate (total) in this dataset?

Duck Liver has the highest folate (total) value in our ranking: 738 µg per 100 g (USDA SR Legacy record 174467). This is the highest among the 718 foods with a value, not a statement about every food in existence.

What do the numbers mean?

Each value is the amount of folate (total) in µg per 100 g of the food as described by the source record, for the preparation shown on that row. The unit is µg.

How complete is the data for folate (total)?

718 of the 790 relevant foods in our data have a folate (total) value (91%). 72 have no usable value and are not ranked; a missing value is never treated as zero.

Why are dried foods and spices listed separately?

Dried foods, powders and spices are measured in a concentrated form, so they would outrank fresh foods per 100 g. We rank 87 such foods separately (the highest is Chickpeas, raw at 557 µg).

Where do the values come from?

One source record is used per food, in a fixed order: USDA FoodData Central (Foundation Foods, then SR Legacy), then UK CoFID, then the Canadian Nutrient File. Values are never averaged. In this ranking: USDA SR Legacy (515 foods), UK CoFID (110 foods), Canadian CNF (50 foods), USDA Foundation (43 foods).

Tools for this nutrient

• Calculate how much of a food provides a nutrient amount
• Explore food combinations for nutrient targets