Foods high in folate

Light blue or roquefort cheese dressing tops the list with 4.5 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. 1Light blue or roquefort cheese dressingFats and Oils · 1 tbsp (16 g)4.5 µg1% DV
  2. 2Fat-free honey mustard dressingFats and Oils · 2 tbsp (1 NLEA serving) (30 g)2.7 µg1% DV
  3. 3Margarine spread, 35-39% fat, tubFats and Oils · 1 cup (232 g)2.3 µg1% DV
  4. 4French dressing, fat-freeFats and Oils · 1 tablespoon (16 g)2.2 µg1% DV
  5. 5Fat-free thousand island dressingFats and Oils · 1 tbsp (16 g)1.9 µg0% DV
  6. 6Fat-free Italian dressingFats and Oils · 1 tbsp (14 g)1.7 µg0% DV
  7. 7Honey mustard dressingFats and Oils · 2 tbsp (30 g)1.5 µg0% DV
  8. 8Russian dressingFats and Oils · 1 serving (2 tbsp) (30 g)1.5 µg0% DV
  9. 9Tofu mayonnaiseFats and Oils · 1 tbsp (15 g)1.2 µg0% DV
  10. 10Lite buttermilk salad dressingFats and Oils · 1 serving (2 tbsp) (30 g)1.2 µg0% DV
  11. 11Reduced fat ranch dressingFats and Oils · 1 serving (2 tbsp) (30 g)1.2 µg0% DV
  12. 12Ranch dressingFats and Oils · 1 serving (30 g)1.2 µg0% DV
  13. 13Hard soybean margarineFats and Oils · 1 stick (113 g)1.1 µg0% DV
  14. 14Mayonnaise, soybean and safflower oil, with saltFats and Oils · 1 tablespoon (13.8 g)1.1 µg0% DV
  15. 15Reduced calorie fat free creamy dressingFats and Oils · 1 tbsp (17 g)1 µg0% DV
  16. 16Creamy poppyseed dressingFats and Oils · 2 tbsp (33 g)0.99 µg0% DV
  17. 17Reduced calorie sour cream and buttermilk dressingFats and Oils · 1 tbsp (15 g)0.9 µg0% DV
  18. 18Sandwich spread with chopped pickle, regularFats and Oils · 1 tablespoon (15 g)0.9 µg0% DV
  19. 19Mayonnaise type dressing, regular, with saltFats and Oils · 1 tbsp (14.7 g)0.88 µg0% DV
  20. 20Low calorie mayonnaiseFats and Oils · 1 tbsp (14.5 g)0.87 µg0% DV
  21. 21Fat-free ranch dressingFats and Oils · 1 tablespoon (14 g)0.84 µg0% DV
  22. 22Coleslaw dressingFats and Oils · 1 tbsp (19 g)0.76 µg0% DV
  23. 23Blue cheese dressingFats and Oils · 1 tbsp (15 g)0.75 µg0% DV
  24. 24Mayonnaise, regularFats and Oils · 1 tbsp (13.8 g)0.69 µg0% DV
  25. 25Fat-free Caesar dressingFats and Oils · 2 tbsp (1 NLEA serving) (34 g)0.68 µg0% DV
  26. 26Kraft Mayo Fat Free mayonnaise dressingFats and Oils · 1 tbsp (16 g)0.64 µg0% DV
  27. 27Reduced calorie cholesterol free creamy dressingFats and Oils · 1 tbsp (15 g)0.6 µg0% DV
  28. 28Regular Caesar dressingFats and Oils · 1 serving (2 tbsp) (30 g)0.6 µg0% DV
  29. 29French dressing, reduced fatFats and Oils · 1 serving (2 tbsp) (30 g)0.6 µg0% DV
  30. 30Regular green goddess dressingFats and Oils · 1 tbsp (15 g)0.6 µg0% DV
  31. 31Reduced calorie honey mustard dressingFats and Oils · 2 tbsp (1 serving) (30 g)0.6 µg0% DV
  32. 32Light mayonnaiseFats and Oils · 1 tablespoon (15 g)0.6 µg0% DV
  33. 33Regular peppercorn salad dressingFats and Oils · 1 tbsp (13.4 g)0.54 µg0% DV
  34. 34Russian dressing, low calorieFats and Oils · 1 tablespoon (16 g)0.48 µg0% DV
  35. 35Low calorie blue cheese salad dressingFats and Oils · 1 tbsp (15 g)0.45 µg0% DV
  36. 36Italian dressing, reduced fatFats and Oils · 1 tablespoon (15 g)0.45 µg0% DV
  37. 37Imitation mayonnaise, milk creamFats and Oils · 1 tablespoon (15 g)0.45 µg0% DV
  38. 38Cottonseed and soybean margarine, industrialFats and Oils · 1 tbsp (14 g)0.42 µg0% DV
  39. 39Margarine-like spread with yogurt, approximately 40% fat, tub, with saltFats and Oils · 1 tablespoon (14 g)0.42 µg0% DV
  40. 40Reduced calorie Italian salad dressingFats and Oils · 1 tbsp (14 g)0.42 µg0% DV
  41. 41Fat-free blue or roquefort cheese dressingFats and Oils · 1 tbsp (17 g)0.34 µg0% DV
  42. 42Reduced calorie French dressingFats and Oils · 1 tbsp (16 g)0.32 µg0% DV
  43. 43French dressing, reduced fat, without saltFats and Oils · 1 tablespoon (16 g)0.32 µg0% DV
  44. 44Sweet and sour salad dressingFats and Oils · 1 tbsp (16 g)0.32 µg0% DV
  45. 45Fat-free vegetable oil spread, liquid, saltedFats and Oils · 1 tbsp (15 g)0.3 µg0% DV
  46. 46Low calorie Caesar salad dressingFats and Oils · 1 tbsp (15 g)0.3 µg0% DV
  47. 47Soybean oil and butter blendFats and Oils · 1 tbsp (14.1 g)0.28 µg0% DV
  48. 48Butter margarine blend, 80% fat, unsaltedFats and Oils · 1 tablespoon (14 g)0.28 µg0% DV
  49. 49Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with saltFats and Oils · 1 tablespoon (14 g)0.28 µg0% DV
  50. 50Vegetable oil spread, 37% fat, saltedFats and Oils · 1 tbsp (14.9 g)0.15 µg0% DV
  51. 51Margarine-like, vegetable oil spread, 60% fat, stick, with saltFats and Oils · 1 tbsp (14.3 g)0.14 µg0% DV
  52. 5260% fat vegetable oil spread, with saltFats and Oils · 1 tbsp (14.3 g)0.14 µg0% DV
  53. 5380% fat margarine, without saltFats and Oils · 1 tbsp (14.2 g)0.14 µg0% DV
  54. 54Margarine, regular, 80% fat, composite, tub, with saltFats and Oils · 1 tbsp (14.2 g)0.14 µg0% DV
  55. 55Margarine, regular, 80% fat, composite, tub, without saltFats and Oils · 1 tbsp (14.2 g)0.14 µg0% DV
  56. 56Light butter, with saltFats and Oils · 1 tablespoon (14 g)0.14 µg0% DV
  57. 57Light butter, stick, unsaltedFats and Oils · 1 tablespoon (14 g)0.14 µg0% DV
  58. 5880% fat margarineFats and Oils · 1 tbsp (14 g)0.14 µg0% DV
  59. 59Partially hydrogenated soy oilFats and Oils · 1 tbsp (14 g)0.14 µg0% DV
  60. 6070% fat soybean margarineFats and Oils · 1 tbsp (1 NLEA serving) (14 g)0.14 µg0% DV
  61. 61Margarine, regular, 80% fat, composite, stick, with saltFats and Oils · 1 tbsp (14 g)0.14 µg0% DV
  62. 62Margarine, 80% fat, stick, saltedFats and Oils · 1 tablespoon (14 g)0.14 µg0% DV
  63. 6380% fat margarine, unsaltedFats and Oils · 1 tbsp (14 g)0.14 µg0% DV
  64. 64Margarine, 80% fat, tub, saltedFats and Oils · 1 tbsp (14 g)0.14 µg0% DV
  65. 65Yogurt spread, 70% fat, stick, with saltFats and Oils · 1 tablespoon (14 g)0.14 µg0% DV
  66. 6660% fat vegetable oil spread, unsaltedFats and Oils · 1 tbsp (14 g)0.14 µg0% DV
  67. 67Vegetable oil spread, 60% fat, stick, saltedFats and Oils · 1 tbsp (14 g)0.14 µg0% DV
  68. 68Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without saltFats and Oils · 1 tbsp (14 g)0.14 µg0% DV
  69. 6960% fat vegetable oil spread, unsaltedFats and Oils · 1 tbsp (14 g)0.14 µg0% DV
  70. 7060% fat vegetable oil spread, with saltFats and Oils · 1 tbsp (14 g)0.14 µg0% DV
  71. 7160% fat vegetable oil spread, saltedFats and Oils · 1 tbsp (14 g)0.14 µg0% DV
  72. 72Vegetable oil-butter spread, with saltFats and Oils · 1 tablespoon (14 g)0.14 µg0% DV
  73. 73Reduced calorie vegetable oil-butter spreadFats and Oils · 1 tbsp (13 g)0.13 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.