Foods high in folate

Light blue or roquefort cheese dressing tops the list with 32.6 µg per 100 calories. 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 Oils32.6 µg
  2. 2Fat-free Italian dressingFats and Oils25.5 µg
  3. 3Sweet and sour salad dressingFats and Oils13.3 µg
  4. 4French dressing, fat-freeFats and Oils10.6 µg
  5. 5Fat-free thousand island dressingFats and Oils9.1 µg
  6. 6Kraft Mayo Fat Free mayonnaise dressingFats and Oils6.3 µg
  7. 7Reduced calorie fat free creamy dressingFats and Oils5.6 µg
  8. 8Fat-free honey mustard dressingFats and Oils5.3 µg
  9. 9Fat-free ranch dressingFats and Oils5 µg
  10. 10Fat-free vegetable oil spread, liquid, saltedFats and Oils4.7 µg
  11. 11Light mayonnaise-type salad dressingFats and Oils3.8 µg
  12. 12Reduced calorie sour cream and buttermilk dressingFats and Oils3.8 µg
  13. 13Imitation mayonnaise, milk creamFats and Oils3.1 µg
  14. 14Low calorie blue cheese salad dressingFats and Oils3 µg
  15. 15Italian dressing, reduced fatFats and Oils2.9 µg
  16. 16Reduced calorie cholesterol free creamy dressingFats and Oils2.9 µg
  17. 17Tofu mayonnaiseFats and Oils2.5 µg
  18. 18Mayonnaise type dressing, regular, with saltFats and Oils2.4 µg
  19. 19Low calorie mayonnaiseFats and Oils2.3 µg
  20. 20Russian dressing, low calorieFats and Oils2.1 µg
  21. 21Reduced fat ranch dressingFats and Oils2 µg
  22. 22Lite buttermilk salad dressingFats and Oils2 µg
  23. 23Low calorie Caesar salad dressingFats and Oils1.8 µg
  24. 24Fat-free blue or roquefort cheese dressingFats and Oils1.7 µg
  25. 25Light mayonnaiseFats and Oils1.7 µg
  26. 26Sandwich spread with chopped pickle, regularFats and Oils1.5 µg
  27. 27Fat-free Caesar dressingFats and Oils1.5 µg
  28. 28Reduced calorie Italian salad dressingFats and Oils1.5 µg
  29. 29Russian dressingFats and Oils1.4 µg
  30. 30Mayonnaise, soybean and safflower oil, with saltFats and Oils1.1 µg
  31. 31Honey mustard dressingFats and Oils1.1 µg
  32. 32Blue cheese dressingFats and Oils1 µg
  33. 33Coleslaw dressingFats and Oils0.99 µg
  34. 34Reduced calorie honey mustard dressingFats and Oils0.97 µg
  35. 35Regular green goddess dressingFats and Oils0.94 µg
  36. 36Ranch dressingFats and Oils0.93 µg
  37. 37Margarine-like spread with yogurt, approximately 40% fat, tub, with saltFats and Oils0.91 µg
  38. 38French dressing, reduced fatFats and Oils0.9 µg
  39. 39Reduced calorie French dressingFats and Oils0.88 µg
  40. 40French dressing, reduced fat, without saltFats and Oils0.86 µg
  41. 41Creamy poppyseed dressingFats and Oils0.75 µg
  42. 42Mayonnaise, regularFats and Oils0.74 µg
  43. 43Regular peppercorn salad dressingFats and Oils0.71 µg
  44. 44Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with saltFats and Oils0.44 µg
  45. 45Cottonseed and soybean margarine, industrialFats and Oils0.42 µg
  46. 46Regular Caesar dressingFats and Oils0.37 µg
  47. 47Vegetable oil spread, 37% fat, saltedFats and Oils0.29 µg
  48. 48Margarine spread, 35-39% fat, tubFats and Oils0.29 µg
  49. 49Butter margarine blend, 80% fat, unsaltedFats and Oils0.28 µg
  50. 50Vegetable oil-butter spread, with saltFats and Oils0.28 µg
  51. 51Soybean oil and butter blendFats and Oils0.28 µg
  52. 5240-49% fat margarine spreadFats and Oils0.25 µg
  53. 53Reduced calorie vegetable oil-butter spreadFats and Oils0.22 µg
  54. 54Light butter, with saltFats and Oils0.2 µg
  55. 55Light butter, stick, unsaltedFats and Oils0.2 µg
  56. 5660% fat vegetable oil spread, with saltFats and Oils0.19 µg
  57. 57Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without saltFats and Oils0.19 µg
  58. 5860% fat vegetable oil spread, with saltFats and Oils0.19 µg
  59. 5960% fat vegetable oil spread, saltedFats and Oils0.19 µg
  60. 6060% fat vegetable oil spread, unsaltedFats and Oils0.19 µg
  61. 61Margarine-like, vegetable oil spread, 60% fat, stick, with saltFats and Oils0.19 µg
  62. 62Vegetable oil spread, 60% fat, stick, saltedFats and Oils0.19 µg
  63. 6360% fat vegetable oil spread, unsaltedFats and Oils0.18 µg
  64. 6470% fat soybean margarineFats and Oils0.16 µg
  65. 65Yogurt spread, 70% fat, stick, with saltFats and Oils0.16 µg
  66. 66Margarine, regular, 80% fat, composite, tub, with saltFats and Oils0.14 µg
  67. 67Margarine, 80% fat, tub, saltedFats and Oils0.14 µg
  68. 68Margarine, regular, 80% fat, composite, tub, without saltFats and Oils0.14 µg
  69. 69Partially hydrogenated soy oilFats and Oils0.14 µg
  70. 7080% fat margarineFats and Oils0.14 µg
  71. 71Margarine, regular, 80% fat, composite, stick, with saltFats and Oils0.14 µg
  72. 72Margarine, 80% fat, stick, saltedFats and Oils0.14 µg
  73. 7380% fat margarine, without saltFats and Oils0.14 µg
  74. 7480% fat margarine, unsaltedFats and Oils0.14 µg
  75. 75Hard soybean margarineFats and Oils0.14 µg

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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.