Foods high in folate

Energy drink with carbonated water and HFCS tops the list with 679 µg per serving. The Daily Value for folate is 400 µg. Ranked from 11,672 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Energy drink with carbonated water and HFCSBeverages · 8 fl oz (240 g)679 µg170% DV
  2. 2Sugar-free energy drinkBeverages · 8 fl oz (240 g)679 µg170% DV
  3. 3Whey protein isolate powderBeverages · 3 scoop (86 g)340 µg85% DV
  4. 4SlimFast High Protein Shake, ready-to-drinkBeverages · 1 bottle (295 g)204 µg51% DV
  5. 5SlimFast meal replacement, ready-to-drinkBeverages · 1 bottle (295 g)195 µg49% DV
  6. 6High protein nutritional shake mix, powderBeverages · 1 serving (20 g)194 µg49% DV
  7. 7Abbott Ensure nutritional shake, ready-to-drinkBeverages · 8 fl oz (254 g)183 µg46% DV
  8. 8Fortified chocolate drink, milk and soy basedBeverages · 8 fl oz (237 g)171 µg43% DV
  9. 9SlimFast high protein whey powderBeverages · 1 scoop (26 g)170 µg42% DV
  10. 10SlimFast Shake Mix powderBeverages · 1 scoop (26 g)170 µg42% DV
  11. 11Abbott Ensure Plus, ready-to-drinkBeverages · 1 cup (252 g)169 µg42% DV
  12. 12Nestle Boost Plus nutritional drinkBeverages · 1 bottle (237 g)154 µg39% DV
  13. 13Abbott EAS whey protein powderBeverages · 2 scoop (39 g)133 µg33% DV
  14. 14Soy based protein powderBeverages · 1 scoop (45 g)130 µg33% DV
  15. 15Ocean Spray Cran CherryBeverages · 8 fl oz (248 g)91.8 µg23% DV
  16. 16Higher alcohol beerBeverages · 1 bottle (355 g)63.9 µg16% DV
  17. 17Abbott EAS soy protein powderBeverages · 1 scoop (44 g)44 µg11% DV
  18. 18Fruit flavored water, sweetened, fortifiedBeverages · 8 fl oz (1 NLEA serving) (237 g)33.2 µg8% DV
  19. 19Malt beverage, includes non-alcoholic beerBeverages · 1 cup (237 g)33.2 µg8% DV
  20. 20Fruit flavored water, sweetenedBeverages · 1 pouch (200 g)28 µg7% DV
  21. 21Light orange juice, no pulpBeverages · 8 fl oz (240 g)24 µg6% DV
  22. 22Pink lemonade, frozen concentrateBeverages · 1 can (6 fl oz) (218 g)24 µg6% DV
  23. 23Beverages, Malted drink mix, chocolate, powder, prepared with whole milkBeverages · 1 cup (8 fl oz) (265 g)23.9 µg6% DV
  24. 24Tequila sunrise, cannedBeverages · 1 can (6.8 fl oz, 200 ml) (211 g)23.2 µg6% DV
  25. 25Canned pineapple and grapefruit juice drinkBeverages · 1 cup (8 fl oz) (250 g)22.5 µg6% DV
  26. 26Canned pineapple and orange juice drinkBeverages · 1 cup (8 fl oz) (250 g)22.5 µg6% DV
  27. 27Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate, prepared with waterBeverages · 8 fl oz (248 g)22.3 µg6% DV
  28. 28Light beer, higher alcoholBeverages · 12 fl oz (356 g)21.4 µg5% DV
  29. 29Regular beerBeverages · 1 can (356 g)21.4 µg5% DV
  30. 30Light beerBeverages · 1 can or bottle (12 fl oz) (354 g)21.2 µg5% DV
  31. 31Beverages, Malted drink mix, natural, powder, prepared with whole milkBeverages · 1 cup (8 fl oz) (265 g)21.2 µg5% DV
  32. 32Ocean Spray Cranberry-Apple Juice DrinkBeverages · 8 fl oz (249 g)19.9 µg5% DV
  33. 33Ocean Spray Cran PomegranateBeverages · 8 fl oz (248 g)19.8 µg5% DV
  34. 34Ocean Spray White Cranberry PeachBeverages · 8 fl oz (247 g)19.8 µg5% DV
  35. 35Ocean Spray White Cranberry Strawberry Flavored Juice DrinkBeverages · 8 fl oz (247 g)19.8 µg5% DV
  36. 36Clam and tomato juice, cannedBeverages · 8 fl oz (242 g)19.3 µg5% DV
  37. 37Ocean Spray Cran GrapeBeverages · 8 fl oz (240 g)19.2 µg5% DV
  38. 38Ocean Spray Diet Cran CherryBeverages · 8 fl oz (237 g)19 µg5% DV
  39. 39Ocean Spray Diet Cranberry JuiceBeverages · 8 fl oz (237 g)19 µg5% DV
  40. 40Ocean Spray Ruby Red cranberry drinkBeverages · 8 fl oz (227 g)18.2 µg5% DV
  41. 41Canned orange and apricot juice drinkBeverages · 1 cup (8 fl oz) (250 g)17.5 µg4% DV
  42. 42Citrus juice drink, frozen concentrate, with waterBeverages · 1 serving 8 fl oz (248 g)17.4 µg4% DV
  43. 43Pina colada, prepared from recipeBeverages · 1 cocktail (4.5 fl oz) (141 g)16.9 µg4% DV
  44. 44Beverages, Malted drink mix, natural, with added nutrients, powder, prepared with whole milkBeverages · 1 cup (8 fl oz) (265 g)15.9 µg4% DV
  45. 45White lemonade, frozen concentrateBeverages · 1 can (6 fl oz) (219 g)15.3 µg4% DV
  46. 46Chocolate syrup, prepared with whole milkBeverages · 1 cup (8 fl oz) (282 g)14.1 µg4% DV
  47. 47Beverages, Eggnog-flavor mix, powder, prepared with whole milkBeverages · 1 cup (8 fl oz) (272 g)13.6 µg3% DV
  48. 48Hard lemonadeBeverages · 11.2 fl oz (335 g)13.4 µg3% DV
  49. 49Canned pina coladaBeverages · 1 can (6.8 fl oz, 200 ml) (222 g)13.3 µg3% DV
  50. 50Chocolate milk mix, powder, fortified, whole milkBeverages · 1 serving (266 g)13.3 µg3% DV
  51. 51Beverages, chocolate-flavor beverage mix, powder, prepared with whole milkBeverages · 1 cup (8 fl oz) (266 g)13.3 µg3% DV
  52. 52Beverages, Strawberry-flavor beverage mix, powder, prepared with whole milkBeverages · 1 cup (8 fl oz) (266 g)13.3 µg3% DV
  53. 53Beverages, Malted drink mix, chocolate, with added nutrients, powder, prepared with whole milkBeverages · 1 cup (8 fl oz) (265 g)13.3 µg3% DV
  54. 54Beverages, Carob-flavor beverage mix, powder, prepared with whole milkBeverages · 1 cup (8 fl oz) (256 g)12.8 µg3% DV
  55. 55Chocolate malt powder, prepared with fat free milkBeverages · 1 serving (256 g)12.8 µg3% DV
  56. 56Orange breakfast drink, ready-to-drinkBeverages · 1 cup (8 fl oz) (253 g)12.7 µg3% DV
  57. 57Brewed black tea, with tap waterBeverages · 1 cup (8 fl oz) (237 g)11.8 µg3% DV
  58. 58Decaffeinated black tea, brewed with tap waterBeverages · 1 cup (8 fl oz) (237 g)11.8 µg3% DV
  59. 59Black tea, brewedBeverages · 8 fl oz (237 g)11.8 µg3% DV
  60. 60Fortified acai berry drinkBeverages · 8 fl oz (266 g)10.6 µg3% DV
  61. 61Orange drink, breakfast type, frozen concentrateBeverages · 1 fl oz (35.3 g)10.6 µg3% DV
  62. 62Whey based protein powderBeverages · 0.33 cup (32 g)10.6 µg3% DV
  63. 63Chocolate malted drink mix powderBeverages · 1 serving (3 heaping tsp or 1 envelope) (21 g)10.5 µg3% DV
  64. 64Orange juice drinkBeverages · 1 cup (249 g)10 µg2% DV
  65. 65Fruit punch drink, canned, no added nutrientsBeverages · 1 cup (8 fl oz) (248 g)9.9 µg2% DV
  66. 66Ocean Spray Cran Raspberry Juice DrinkBeverages · 8 fl oz (248 g)9.9 µg2% DV
  67. 67Instant lemon tea, with ascorbic acidBeverages · 1 serving (3 heaping tsp) (23 g)9.9 µg2% DV
  68. 68Reduced fat flavored milk, sweetened, fortifiedBeverages · 1 cup (244 g)9.8 µg2% DV
  69. 69Beverages, Malted drink mix, natural, powder, dairy based.Beverages · 1 serving (3 heaping tsp or 1 envelope) (21 g)9.7 µg2% DV
  70. 70Beverages, coffee substitute, cereal grain beverage, powder, prepared with whole milkBeverages · 6 fl oz (185 g)9.3 µg2% DV
  71. 71Citrus juice drink, frozen concentrateBeverages · 1 fl oz (35.2 g)9.2 µg2% DV
  72. 72V8 V-Fusion Peach MangoBeverages · 1 serving 8 oz (246 g)7.4 µg2% DV
  73. 73V8 V-Fusion Strawberry BananaBeverages · 1 serving 8 oz (246 g)7.4 µg2% DV
  74. 74V8 V-Fusion TropicalBeverages · 1 serving 8 oz (246 g)7.4 µg2% DV
  75. 75100% vegetable and fruit juice, fortifiedBeverages · 1 serving 8 oz (246 g)7.4 µg2% DV
  76. 76Beverages, dairy drink mix, chocolate, reduced calorie, with aspartame, powder, prepared with water and iceBeverages · 1 serving (243 g)7.3 µg2% DV
  77. 77Chocolate reduced calorie drink mix, powderBeverages · 1 packet (.75 oz) (21 g)6.9 µg2% DV
  78. 78Instant lemon tea, unsweetenedBeverages · 2 tbsp, rounded (11.3 g)6.9 µg2% DV
  79. 79Chocolate malt powder, prepared with 1% milkBeverages · 1 cup dry mix (98 g)6.9 µg2% DV
  80. 80Fast food strawberry shakeBeverages · 8 fl oz (188 g)5.6 µg1% DV
  81. 81Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powderBeverages · 4 tbsp (1/4 cup) (14.4 g)5 µg1% DV
  82. 82Beverages, Fruit flavored drink, reduced sugar, greater than 3% fruit juice, high vitamin C, added calciumBeverages · 8 fl oz (249 g)5 µg1% DV
  83. 83Canned orange drink with added vitamin CBeverages · 1 cup (8 fl oz) (248 g)5 µg1% DV
  84. 84Beverages, lemonade, frozen concentrate, pink, prepared with waterBeverages · 1 bottle 8 fl oz (247 g)4.9 µg1% DV
  85. 85Unsweetened rice milkBeverages · 8 fl oz (approximate weight, 1 serving) (240 g)4.8 µg1% DV
  86. 86Coffee, brewed with tap waterBeverages · 1 cup (8 fl oz) (237 g)4.7 µg1% DV
  87. 87Beverages, fruit punch juice drink, frozen concentrate, prepared with waterBeverages · 8 fl oz (234 g)4.7 µg1% DV
  88. 88Low calorie cocoa mix, powder, aspartame, no sodiumBeverages · 1 envelope Swiss Miss (.53 oz) (15 g)4 µg1% DV
  89. 89Frozen concentrated non-alcoholic cocktail mixBeverages · 1 serving 2 fl oz (71 g)3.5 µg1% DV
  90. 90Unsweetened almond milk, shelf stableBeverages · 1 cup (262 g)2.6 µg1% DV
  91. 91Canned grape juice drinkBeverages · 8 fl oz (250 g)2.5 µg1% DV
  92. 92Fruit punch drink, with added nutrients, cannedBeverages · 1 cup (8 fl oz) (248 g)2.5 µg1% DV
  93. 93Fruit punch, frozen concentrate, with waterBeverages · 1 cup (247 g)2.5 µg1% DV
  94. 94Lemonade, frozen concentrate, white, prepared with waterBeverages · 1 cup 8 fl oz (247 g)2.5 µg1% DV
  95. 95Limeade frozen concentrate, prepared with waterBeverages · 1 cup 8 fl oz (247 g)2.5 µg1% DV
  96. 96Fruit punch juice drink, frozen concentrateBeverages · 1 fl oz (35.2 g)2.5 µg1% DV
  97. 97Cranberry-apricot juice drink, bottledBeverages · 1 cup (8 fl oz) (245 g)2.5 µg1% DV
  98. 98Cranberry-grape juice drink, bottledBeverages · 1 cup (8 fl oz) (245 g)2.5 µg1% DV
  99. 99Chocolate-flavored whey and milk drinkBeverages · 1 cup (244 g)2.4 µg1% DV
  100. 100Cereal grain coffee substitute, prepared with waterBeverages · 8 fl oz (241 g)2.4 µg1% DV

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Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.