Foods high in folate

Light blue or roquefort cheese dressing tops the list with 28 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. 1Light blue or roquefort cheese dressingFats and Oils28 µg7% DV
  2. 2French dressing, fat-freeFats and Oils14 µg4% DV
  3. 3Fat-free Italian dressingFats and Oils12 µg3% DV
  4. 4Fat-free thousand island dressingFats and Oils12 µg3% DV
  5. 5Fat-free honey mustard dressingFats and Oils9 µg2% DV
  6. 6Mayonnaise, soybean and safflower oil, with saltFats and Oils8 µg2% DV
  7. 7Tofu mayonnaiseFats and Oils8 µg2% DV
  8. 8Fat-free ranch dressingFats and Oils6 µg2% DV
  9. 9Light mayonnaise-type salad dressingFats and Oils6 µg2% DV
  10. 10Low calorie mayonnaiseFats and Oils6 µg2% DV
  11. 11Mayonnaise type dressing, regular, with saltFats and Oils6 µg2% DV
  12. 12Reduced calorie fat free creamy dressingFats and Oils6 µg2% DV
  13. 13Reduced calorie sour cream and buttermilk dressingFats and Oils6 µg2% DV
  14. 14Sandwich spread with chopped pickle, regularFats and Oils6 µg2% DV
  15. 15Blue cheese dressingFats and Oils5 µg1% DV
  16. 16Honey mustard dressingFats and Oils5 µg1% DV
  17. 17Mayonnaise, regularFats and Oils5 µg1% DV
  18. 18Russian dressingFats and Oils5 µg1% DV
  19. 19Coleslaw dressingFats and Oils4 µg1% DV
  20. 20Kraft Mayo Fat Free mayonnaise dressingFats and Oils4 µg1% DV
  21. 21Light mayonnaiseFats and Oils4 µg1% DV
  22. 22Lite buttermilk salad dressingFats and Oils4 µg1% DV
  23. 23Ranch dressingFats and Oils4 µg1% DV
  24. 24Reduced calorie cholesterol free creamy dressingFats and Oils4 µg1% DV
  25. 25Reduced fat ranch dressingFats and Oils4 µg1% DV
  26. 26Regular green goddess dressingFats and Oils4 µg1% DV
  27. 27Regular peppercorn salad dressingFats and Oils4 µg1% DV
  28. 28Cottonseed and soybean margarine, industrialFats and Oils3 µg1% DV
  29. 29Creamy poppyseed dressingFats and Oils3 µg1% DV
  30. 30Imitation mayonnaise, milk creamFats and Oils3 µg1% DV
  31. 31Italian dressing, reduced fatFats and Oils3 µg1% DV
  32. 32Low calorie blue cheese salad dressingFats and Oils3 µg1% DV
  33. 33Reduced calorie Italian salad dressingFats and Oils3 µg1% DV
  34. 34Russian dressing, low calorieFats and Oils3 µg1% DV
  35. 35Yogurt margarine spread, with saltFats and Oils3 µg1% DV
  36. 36Butter margarine blend, 80% fat, unsaltedFats and Oils2 µg1% DV
  37. 37Fat-free blue or roquefort cheese dressingFats and Oils2 µg1% DV
  38. 38Fat-free Caesar dressingFats and Oils2 µg1% DV
  39. 39Fat-free vegetable oil spread, liquid, saltedFats and Oils2 µg1% DV
  40. 40French dressing, reduced fatFats and Oils2 µg1% DV
  41. 41French dressing, reduced fat, without saltFats and Oils2 µg1% DV
  42. 42Low calorie Caesar salad dressingFats and Oils2 µg1% DV
  43. 43Reduced calorie French dressingFats and Oils2 µg1% DV
  44. 44Reduced calorie honey mustard dressingFats and Oils2 µg1% DV
  45. 45Reduced calorie vegetable oil butter spreadFats and Oils2 µg1% DV
  46. 46Regular Caesar dressingFats and Oils2 µg1% DV
  47. 47Soybean oil and butter blendFats and Oils2 µg1% DV
  48. 48Sweet and sour salad dressingFats and Oils2 µg1% DV
  49. 4940-49% fat margarine spreadFats and Oils1 µg0% DV
  50. 5060% fat vegetable oil spread, saltedFats and Oils1 µg0% DV
  51. 5160% fat vegetable oil spread, unsaltedFats and Oils1 µg0% DV
  52. 5260% fat vegetable oil spread, with saltFats and Oils1 µg0% DV
  53. 5370% fat soybean margarineFats and Oils1 µg0% DV
  54. 5480% fat margarineFats and Oils1 µg0% DV
  55. 5580% fat margarine, unsaltedFats and Oils1 µg0% DV
  56. 5680% fat margarine, without saltFats and Oils1 µg0% DV
  57. 57Hard soybean margarineFats and Oils1 µg0% DV
  58. 58Light butter, stick, unsaltedFats and Oils1 µg0% DV
  59. 59Light butter, with saltFats and Oils1 µg0% DV
  60. 60Margarine spread, 35-39% fat, tubFats and Oils1 µg0% DV
  61. 61Margarine, 80% fat, stick, saltedFats and Oils1 µg0% DV
  62. 62Margarine, 80% fat, tub, saltedFats and Oils1 µg0% DV
  63. 63Partially hydrogenated soy oilFats and Oils1 µg0% DV
  64. 64Reduced calorie vegetable oil-butter spreadFats and Oils1 µg0% DV
  65. 65Regular margarine, stick, saltedFats and Oils1 µg0% DV
  66. 66Regular margarine, tub, saltedFats and Oils1 µg0% DV
  67. 67Regular margarine, tub, unsaltedFats and Oils1 µg0% DV
  68. 68Vegetable oil spread, 37% fat, saltedFats and Oils1 µg0% DV
  69. 69Vegetable oil spread, 60% fat, stick, saltedFats and Oils1 µg0% DV
  70. 70Vegetable oil spread, stick, saltedFats and Oils1 µg0% DV
  71. 71Vegetable oil spread, unsaltedFats and Oils1 µg0% DV
  72. 72Vegetable oil-butter spread, with saltFats and Oils1 µg0% DV
  73. 73Yogurt spread, 70% fat, stick, with saltFats and Oils1 µg0% 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.