Foods high in folate

Light blue or roquefort cheese dressing tops the list with 69.7 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 cup (249 g)69.7 µg17% DV
  2. 2French dressing, fat-freeFats and Oils · 1 cup (256 g)35.8 µg9% DV
  3. 3Fat-free thousand island dressingFats and Oils · 1 cup (256 g)30.7 µg8% DV
  4. 4Fat-free Italian dressingFats and Oils · 1 cup (231 g)27.7 µg7% DV
  5. 5Tofu mayonnaiseFats and Oils · 1 cup (240 g)19.2 µg5% DV
  6. 6Mayonnaise, soybean and safflower oil, with saltFats and Oils · 1 cup (220 g)17.6 µg4% DV
  7. 7Reduced calorie fat free creamy dressingFats and Oils · 1 cup (264 g)15.8 µg4% DV
  8. 8Reduced calorie sour cream and buttermilk dressingFats and Oils · 1 cup (245 g)14.7 µg4% DV
  9. 9Sandwich spread with chopped pickle, regularFats and Oils · 1 cup (245 g)14.7 µg4% DV
  10. 10Mayonnaise type dressing, regular, with saltFats and Oils · 1 cup (235 g)14.1 µg4% DV
  11. 11Low calorie mayonnaiseFats and Oils · 1 cup (232 g)13.9 µg3% DV
  12. 12Blue cheese dressingFats and Oils · 1 cup (245 g)12.3 µg3% DV
  13. 13Coleslaw dressingFats and Oils · 1 cup (289 g)11.6 µg3% DV
  14. 14Mayonnaise, regularFats and Oils · 1 cup (220 g)11 µg3% DV
  15. 15Regular green goddess dressingFats and Oils · 1 cup (245 g)9.8 µg2% DV
  16. 16Reduced calorie cholesterol free creamy dressingFats and Oils · 1 cup (234 g)9.4 µg2% DV
  17. 17Russian dressing, low calorieFats and Oils · 1 cup (260 g)7.8 µg2% DV
  18. 18Low calorie blue cheese salad dressingFats and Oils · 1 cup (245 g)7.3 µg2% DV
  19. 19Italian dressing, reduced fatFats and Oils · 1 cup (240 g)7.2 µg2% DV
  20. 20Imitation mayonnaise, milk creamFats and Oils · 1 cup (240 g)7.2 µg2% DV
  21. 21Reduced calorie Italian salad dressingFats and Oils · 1 cup (216 g)6.5 µg2% DV
  22. 22Fat-free blue or roquefort cheese dressingFats and Oils · 1 cup (265 g)5.3 µg1% DV
  23. 23Reduced calorie French dressingFats and Oils · 1 cup (260 g)5.2 µg1% DV
  24. 24French dressing, reduced fat, without saltFats and Oils · 1 cup (260 g)5.2 µg1% DV
  25. 25Sweet and sour salad dressingFats and Oils · 1 cup (250 g)5 µg1% DV
  26. 26Low calorie Caesar salad dressingFats and Oils · 1 cup (240 g)4.8 µg1% DV
  27. 27Soybean oil and butter blendFats and Oils · 1 cup (227 g)4.5 µg1% DV
  28. 28Fat-free honey mustard dressingFats and Oils · 2 tbsp (1 NLEA serving) (30 g)2.7 µg1% DV
  29. 29Margarine spread, 35-39% fat, tubFats and Oils · 1 cup (232 g)2.3 µg1% DV
  30. 3080% fat margarine, unsaltedFats and Oils · 1 cup (229 g)2.3 µg1% DV
  31. 3160% fat vegetable oil spread, unsaltedFats and Oils · 1 cup (229 g)2.3 µg1% DV
  32. 32Margarine-like, vegetable oil spread, 60% fat, stick, with saltFats and Oils · 1 cup (229 g)2.3 µg1% DV
  33. 3360% fat vegetable oil spread, with saltFats and Oils · 1 cup (229 g)2.3 µg1% DV
  34. 3460% fat vegetable oil spread, with saltFats and Oils · 1 cup (229 g)2.3 µg1% DV
  35. 3560% fat vegetable oil spread, saltedFats and Oils · 1 cup (229 g)2.3 µg1% DV
  36. 36Partially hydrogenated soy oilFats and Oils · 1 cup (227 g)2.3 µg1% DV
  37. 37Margarine, regular, 80% fat, composite, stick, with saltFats and Oils · 1 cup (227 g)2.3 µg1% DV
  38. 38Margarine, 80% fat, stick, saltedFats and Oils · 1 cup (227 g)2.3 µg1% DV
  39. 3980% fat margarine, without saltFats and Oils · 1 cup (227 g)2.3 µg1% DV
  40. 40Margarine, regular, 80% fat, composite, tub, with saltFats and Oils · 1 cup (227 g)2.3 µg1% DV
  41. 41Margarine, regular, 80% fat, composite, tub, without saltFats and Oils · 1 cup (227 g)2.3 µg1% DV
  42. 42Reduced calorie vegetable oil-butter spreadFats and Oils · 1 cup (207 g)2.1 µg1% DV
  43. 43Honey mustard dressingFats and Oils · 2 tbsp (30 g)1.5 µg0% DV
  44. 44Russian dressingFats and Oils · 1 serving (2 tbsp) (30 g)1.5 µg0% DV
  45. 45Lite buttermilk salad dressingFats and Oils · 1 serving (2 tbsp) (30 g)1.2 µg0% DV
  46. 46Reduced fat ranch dressingFats and Oils · 1 serving (2 tbsp) (30 g)1.2 µg0% DV
  47. 47Ranch dressingFats and Oils · 1 serving (30 g)1.2 µg0% DV
  48. 48Creamy poppyseed dressingFats and Oils · 2 tbsp (33 g)0.99 µg0% DV
  49. 49Fat-free ranch dressingFats and Oils · 1 tablespoon (14 g)0.84 µg0% DV
  50. 50Fat-free Caesar dressingFats and Oils · 2 tbsp (1 NLEA serving) (34 g)0.68 µg0% DV
  51. 51Kraft Mayo Fat Free mayonnaise dressingFats and Oils · 1 tbsp (16 g)0.64 µg0% DV
  52. 52Regular Caesar dressingFats and Oils · 1 serving (2 tbsp) (30 g)0.6 µg0% DV
  53. 53French dressing, reduced fatFats and Oils · 1 serving (2 tbsp) (30 g)0.6 µg0% DV
  54. 54Reduced calorie honey mustard dressingFats and Oils · 2 tbsp (1 serving) (30 g)0.6 µg0% DV
  55. 55Light mayonnaiseFats and Oils · 1 tablespoon (15 g)0.6 µg0% DV
  56. 56Regular peppercorn salad dressingFats and Oils · 1 tbsp (13.4 g)0.54 µg0% DV
  57. 57Cottonseed and soybean margarine, industrialFats and Oils · 1 tbsp (14 g)0.42 µg0% DV
  58. 58Margarine-like spread with yogurt, approximately 40% fat, tub, with saltFats and Oils · 1 tablespoon (14 g)0.42 µg0% DV
  59. 59Fat-free vegetable oil spread, liquid, saltedFats and Oils · 1 tbsp (15 g)0.3 µg0% DV
  60. 60Butter margarine blend, 80% fat, unsaltedFats and Oils · 1 tablespoon (14 g)0.28 µg0% DV
  61. 61Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with saltFats and Oils · 1 tablespoon (14 g)0.28 µg0% DV
  62. 62Vegetable oil spread, 37% fat, saltedFats and Oils · 1 tbsp (14.9 g)0.15 µg0% DV
  63. 63Light butter, with saltFats and Oils · 1 tablespoon (14 g)0.14 µg0% DV
  64. 64Light butter, stick, unsaltedFats and Oils · 1 tablespoon (14 g)0.14 µg0% DV
  65. 6580% fat margarineFats and Oils · 1 tbsp (14 g)0.14 µg0% DV
  66. 6670% fat soybean margarineFats and Oils · 1 tbsp (1 NLEA serving) (14 g)0.14 µg0% DV
  67. 67Margarine, 80% fat, tub, saltedFats and Oils · 1 tbsp (14 g)0.14 µg0% DV
  68. 68Yogurt spread, 70% fat, stick, with saltFats and Oils · 1 tablespoon (14 g)0.14 µg0% DV
  69. 69Vegetable oil spread, 60% fat, stick, saltedFats and Oils · 1 tbsp (14 g)0.14 µg0% DV
  70. 70Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without saltFats and Oils · 1 tbsp (14 g)0.14 µg0% DV
  71. 7160% fat vegetable oil spread, unsaltedFats 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. 73Hard soybean margarineFats and Oils · 1 tsp (4.7 g)0.047 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.