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. 6Tofu mayonnaiseFats and Oils8 µg2% DV
  7. 7Mayonnaise, soybean and safflower oil, with saltFats and Oils8 µg2% DV
  8. 8Reduced calorie sour cream and buttermilk dressingFats and Oils6 µg2% DV
  9. 9Reduced calorie fat free creamy 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. 12Light mayonnaise-type salad dressingFats and Oils6 µg2% DV
  13. 13Fat-free ranch 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. 19Reduced calorie cholesterol free creamy dressingFats and Oils4 µg1% DV
  20. 20Lite buttermilk salad dressingFats and Oils4 µg1% DV
  21. 21Coleslaw dressingFats and Oils4 µg1% DV
  22. 22Regular green goddess dressingFats and Oils4 µg1% DV
  23. 23Kraft Mayo Fat Free mayonnaise dressingFats and Oils4 µg1% DV
  24. 24Light mayonnaiseFats and Oils4 µg1% DV
  25. 25Regular peppercorn salad dressingFats and Oils4 µg1% DV
  26. 26Reduced fat ranch dressingFats and Oils4 µg1% DV
  27. 27Ranch dressingFats and Oils4 µg1% DV
  28. 28Cottonseed and soybean margarine, industrialFats and Oils3 µg1% DV
  29. 29Margarine-like spread with yogurt, approximately 40% fat, tub, with saltFats and Oils3 µg1% DV
  30. 30Low calorie blue cheese salad dressingFats and Oils3 µg1% DV
  31. 31Italian dressing, reduced fatFats and Oils3 µg1% DV
  32. 32Reduced calorie Italian salad dressingFats and Oils3 µg1% DV
  33. 33Imitation mayonnaise, milk creamFats and Oils3 µg1% DV
  34. 34Creamy poppyseed dressingFats and Oils3 µg1% DV
  35. 35Russian dressing, low calorieFats and Oils3 µg1% DV
  36. 36Butter margarine blend, 80% fat, unsaltedFats and Oils2 µg1% DV
  37. 37Soybean oil and butter blendFats and Oils2 µg1% DV
  38. 38Fat-free vegetable oil spread, liquid, saltedFats and Oils2 µg1% DV
  39. 39Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with saltFats and Oils2 µg1% DV
  40. 40Fat-free blue or roquefort cheese dressingFats and Oils2 µg1% DV
  41. 41Regular Caesar dressingFats and Oils2 µg1% DV
  42. 42Fat-free Caesar dressingFats and Oils2 µg1% DV
  43. 43Low calorie Caesar salad dressingFats and Oils2 µg1% DV
  44. 44Reduced calorie French dressingFats and Oils2 µg1% DV
  45. 45French dressing, reduced fatFats and Oils2 µg1% DV
  46. 46French dressing, reduced fat, without saltFats and Oils2 µg1% DV
  47. 47Reduced calorie honey mustard dressingFats and Oils2 µg1% DV
  48. 48Sweet and sour salad dressingFats and Oils2 µg1% DV
  49. 49Light butter, with saltFats and Oils1 µg0% DV
  50. 50Light butter, stick, unsaltedFats and Oils1 µg0% DV
  51. 5140-49% fat margarine spreadFats and Oils1 µg0% DV
  52. 5280% fat margarineFats and Oils1 µg0% DV
  53. 53Partially hydrogenated soy oilFats and Oils1 µg0% DV
  54. 5470% fat soybean margarineFats and Oils1 µg0% DV
  55. 55Margarine, regular, 80% fat, composite, stick, with saltFats and Oils1 µg0% DV
  56. 56Margarine, 80% fat, stick, saltedFats and Oils1 µg0% DV
  57. 5780% fat margarine, without saltFats and Oils1 µg0% DV
  58. 5880% fat margarine, unsaltedFats and Oils1 µg0% DV
  59. 59Margarine, regular, 80% fat, composite, tub, with saltFats and Oils1 µg0% DV
  60. 60Margarine, 80% fat, tub, saltedFats and Oils1 µg0% DV
  61. 61Margarine, regular, 80% fat, composite, tub, without saltFats and Oils1 µg0% DV
  62. 62Hard soybean margarineFats and Oils1 µg0% DV
  63. 63Margarine spread, 35-39% fat, tubFats and Oils1 µg0% DV
  64. 64Yogurt spread, 70% fat, stick, with saltFats and Oils1 µg0% DV
  65. 6560% fat vegetable oil spread, unsaltedFats and Oils1 µg0% DV
  66. 66Margarine-like, vegetable oil spread, 60% fat, stick, with saltFats and Oils1 µg0% DV
  67. 67Vegetable oil spread, 60% fat, stick, saltedFats and Oils1 µg0% DV
  68. 6860% fat vegetable oil spread, with saltFats and Oils1 µg0% DV
  69. 69Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without saltFats and Oils1 µg0% DV
  70. 7060% fat vegetable oil spread, unsaltedFats and Oils1 µg0% DV
  71. 7160% fat vegetable oil spread, with saltFats and Oils1 µg0% DV
  72. 7260% fat vegetable oil spread, saltedFats and Oils1 µg0% DV
  73. 73Vegetable oil spread, 37% fat, saltedFats and Oils1 µg0% DV
  74. 74Vegetable oil-butter spread, with saltFats and Oils1 µg0% DV
  75. 75Reduced calorie vegetable oil-butter spreadFats 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.