Foods high in folate

Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted tops the list with 850 µg per 100 g. 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. 1Beverage, instant breakfast powder, chocolate, sugar-free, not reconstitutedDairy and Egg Products850 µg213% DV
  2. 2Beverage, instant breakfast powder, chocolate, not reconstitutedDairy and Egg Products485 µg121% DV
  3. 3Muscle Milk Light protein powderDairy and Egg Products476 µg119% DV
  4. 4Muscle Milk protein powderDairy and Egg Products340 µg85% DV
  5. 5Dried egg yolksDairy and Egg Products209 µg52% DV
  6. 6Whole egg, dried, stabilized, glucose reducedDairy and Egg Products193 µg48% DV
  7. 7Egg yolk, raw, frozen, sugared, pasteurizedDairy and Egg Products174 µg44% DV
  8. 8Egg, yolk, raw, frozen, pasteurizedDairy and Egg Products151 µg38% DV
  9. 9Egg yolk, rawDairy and Egg Products146 µg37% DV
  10. 10Egg substitute powderDairy and Egg Products125 µg31% DV
  11. 11Dried whole eggsDairy and Egg Products119 µg30% DV
  12. 12Egg, yolk, raw, frozen, salted, pasteurizedDairy and Egg Products112 µg28% DV
  13. 13Egg white, dried, powder, stabilized, glucose reducedDairy and Egg Products96 µg24% DV
  14. 14Egg white, dried, flakes, stabilized, glucose reducedDairy and Egg Products89 µg22% DV
  15. 15Frozen raw pasteurized whole eggsDairy and Egg Products87 µg22% DV
  16. 16Duck egg, rawDairy and Egg Products80 µg20% DV
  17. 17Goose egg, rawDairy and Egg Products76 µg19% DV
  18. 18Liquid nutritional supplement for diabetesDairy and Egg Products75 µg19% DV
  19. 19Raw turkey eggDairy and Egg Products71 µg18% DV
  20. 20Large whole eggDairy and Egg Products71 µg18% DV
  21. 21Raw frozen whole eggs, salted, pasteurizedDairy and Egg Products69 µg17% DV
  22. 22Quail egg, rawDairy and Egg Products66 µg17% DV
  23. 23Brie cheeseDairy and Egg Products65 µg16% DV
  24. 24Camembert cheeseDairy and Egg Products62 µg16% DV
  25. 25Limburger cheeseDairy and Egg Products58 µg14% DV
  26. 26Ice cream sandwichDairy and Egg Products53 µg13% DV
  27. 27Whole egg, cooked, friedDairy and Egg Products51 µg13% DV
  28. 28Calcium-reduced nonfat dry milkDairy and Egg Products50 µg13% DV
  29. 29Instant nonfat dry milk, fortifiedDairy and Egg Products50 µg13% DV
  30. 30Instant nonfat dry milk, no vitaminsDairy and Egg Products50 µg13% DV
  31. 31Nonfat dry milk, with vitamins A and DDairy and Egg Products50 µg13% DV
  32. 32Nonfat dry milk, unfortifiedDairy and Egg Products50 µg13% DV
  33. 33Roquefort cheeseDairy and Egg Products49 µg12% DV
  34. 34Whole egg, rawDairy and Egg Products47 µg12% DV
  35. 35Dried buttermilkDairy and Egg Products47 µg12% DV
  36. 36Whole egg, hard-boiledDairy and Egg Products44 µg11% DV
  37. 37Egg, whole, cooked, omeletDairy and Egg Products39 µg10% DV
  38. 38Whole dry milk, fortifiedDairy and Egg Products37 µg9% DV
  39. 39Whole milk powder, no added vitamin DDairy and Egg Products37 µg9% DV
  40. 40Blue cheeseDairy and Egg Products36 µg9% DV
  41. 41Scrambled eggDairy and Egg Products36 µg9% DV
  42. 42Fat-free cream cheeseDairy and Egg Products35 µg9% DV
  43. 43Poached eggDairy and Egg Products35 µg9% DV
  44. 44Chocolate-covered nut ice cream coneDairy and Egg Products35 µg9% DV
  45. 45Dried acid wheyDairy and Egg Products33 µg8% DV
  46. 46Feta cheeseDairy and Egg Products32 µg8% DV
  47. 47Ice cream sundae coneDairy and Egg Products29 µg7% DV
  48. 48Cheddar cheeseDairy and Egg Products27 µg7% DV
  49. 49Sharp cheddar cheese, slicedDairy and Egg Products27 µg7% DV
  50. 50Low moisture part-skim mozzarella, shreddedDairy and Egg Products27 µg7% DV
  51. 51Part-skim low moisture mozzarella cheeseDairy and Egg Products26 µg7% DV
  52. 52Light chocolate soft serve ice creamDairy and Egg Products26 µg7% DV
  53. 53Fat-free parmesan cheese toppingDairy and Egg Products25 µg6% DV
  54. 54Lifeway low-fat strawberry kefirDairy and Egg Products22 µg6% DV
  55. 55Cheddar cheeseDairy and Egg Products21 µg5% DV
  56. 56Gouda cheeseDairy and Egg Products21 µg5% DV
  57. 57Brick cheeseDairy and Egg Products20 µg5% DV
  58. 58Reduced-fat cheddar cheeseDairy and Egg Products20 µg5% DV
  59. 59Reduced fat Mexican cheese blendDairy and Egg Products20 µg5% DV
  60. 60Tilsit cheeseDairy and Egg Products20 µg5% DV
  61. 61Dannon Oikos nonfat strawberry Greek yogurtDairy and Egg Products20 µg5% DV
  62. 62Nonfat strawberry Greek yogurtDairy and Egg Products20 µg5% DV
  63. 63Low-fat cream cheeseDairy and Egg Products19 µg5% DV
  64. 64Light vanilla ice cream sandwichDairy and Egg Products19 µg5% DV
  65. 65Ice cream sandwich, vanilla, light, no sugar addedDairy and Egg Products19 µg5% DV
  66. 66Cheese product, pasteurized process, American, reduced fat, fortified with vitamin DDairy and Egg Products18 µg5% DV
  67. 67Processed American cheese, fortifiedDairy and Egg Products18 µg5% DV
  68. 68Caraway cheeseDairy and Egg Products18 µg5% DV
  69. 69Cheshire cheeseDairy and Egg Products18 µg5% DV
  70. 70Colby cheeseDairy and Egg Products18 µg5% DV
  71. 71Low-sodium cheddar or Colby cheeseDairy and Egg Products18 µg5% DV
  72. 72Monterey cheeseDairy and Egg Products18 µg5% DV
  73. 73Low fat Monterey cheeseDairy and Egg Products18 µg5% DV
  74. 74Port de Salut cheeseDairy and Egg Products18 µg5% DV
  75. 75Dried egg whitesDairy and Egg Products18 µg5% DV
  76. 76Low cholesterol imitation American or cheddar cheeseDairy and Egg Products18 µg5% DV
  77. 77Cottage cheese with vegetablesDairy and Egg Products17 µg4% DV
  78. 78Frozen scrambled egg mixtureDairy and Egg Products17 µg4% DV
  79. 79Lowfat no sugar added ice cream cone, peanuts, chocDairy and Egg Products17 µg4% DV
  80. 80Reddi Wip fat-free whipped toppingDairy and Egg Products17 µg4% DV
  81. 81Edam cheeseDairy and Egg Products16 µg4% DV
  82. 82Fat-free egg substitute, liquid or frozenDairy and Egg Products16 µg4% DV
  83. 83Neufchatel cheeseDairy and Egg Products14 µg4% DV
  84. 84Chocolate and nut ice cream barDairy and Egg Products14 µg4% DV
  85. 85Mexican blend cheeseDairy and Egg Products13 µg3% DV
  86. 86Part-skim ricotta cheeseDairy and Egg Products13 µg3% DV
  87. 87Lifeway lowfat plain kefirDairy and Egg Products13 µg3% DV
  88. 88Cream cheese spreadDairy and Egg Products12 µg3% DV
  89. 89Creamed cottage cheeseDairy and Egg Products12 µg3% DV
  90. 90Lowfat cottage cheese, 1% milkfatDairy and Egg Products12 µg3% DV
  91. 91Lowfat 1% cottage cheese, lactose reducedDairy and Egg Products12 µg3% DV
  92. 92Cheese, cottage, lowfat, 1% milkfat, no sodium addedDairy and Egg Products12 µg3% DV
  93. 93Goat cheese, softDairy and Egg Products12 µg3% DV
  94. 94Muenster cheeseDairy and Egg Products12 µg3% DV
  95. 95Low fat Muenster cheeseDairy and Egg Products12 µg3% DV
  96. 96Non-butterfat sour cream dressingDairy and Egg Products12 µg3% DV
  97. 97Dried sweet wheyDairy and Egg Products12 µg3% DV
  98. 98Chocolate yogurt, nonfat milkDairy and Egg Products12 µg3% DV
  99. 99Nonfat chocolate yogurt, with vitamin DDairy and Egg Products12 µg3% DV
  100. 100Nonfat frozen yogurt, sweetenedDairy and Egg Products12 µg3% 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.