Foods high in folate

Conch, baked tops the list with 179 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.

1. 1Conch, bakedFinfish and Shellfish Products179 µg45% DV
2. 2Mixed species fish roe, cookedFinfish and Shellfish Products92 µg23% DV
3. 3Fish roe, mixed species, rawFinfish and Shellfish Products80 µg20% DV
4. 4Cooked blue musselFinfish and Shellfish Products76 µg19% DV
5. 5Blue crab cakesFinfish and Shellfish Products61 µg15% DV
6. 6Cooked Alaska king crabFinfish and Shellfish Products51 µg13% DV
7. 7Canned blue crabFinfish and Shellfish Products51 µg13% DV
8. 8Cooked blue crabFinfish and Shellfish Products51 µg13% DV
9. 9Black and red caviar, granularFinfish and Shellfish Products50 µg13% DV
10. 10Breaded and fried mixed species scallopFinfish and Shellfish Products50 µg13% DV
11. 11Breaded and fried clamsFinfish and Shellfish Products48 µg12% DV
12. 12Breaded and fried Atlantic croakerFinfish and Shellfish Products45 µg11% DV
13. 13Alaska king crab, rawFinfish and Shellfish Products44 µg11% DV
14. 14Raw blue crabFinfish and Shellfish Products44 µg11% DV
15. 15Raw Dungeness crabFinfish and Shellfish Products44 µg11% DV
16. 16Raw queen crabFinfish and Shellfish Products44 µg11% DV
17. 17Cooked wild mixed species crayfishFinfish and Shellfish Products44 µg11% DV
18. 18Breaded and fried eastern oystersFinfish and Shellfish Products43 µg11% DV
19. 19Dungeness crab, cookedFinfish and Shellfish Products42 µg11% DV
20. 20Queen crab, cookedFinfish and Shellfish Products42 µg11% DV
21. 21Raw blue musselFinfish and Shellfish Products42 µg11% DV
22. 22Breaded and fried shrimpFinfish and Shellfish Products39 µg10% DV
23. 23Channel catfish, breaded and friedFinfish and Shellfish Products39 µg10% DV
24. 24Raw wild mixed species crayfishFinfish and Shellfish Products37 µg9% DV
25. 25Chinook salmon, cookedFinfish and Shellfish Products35 µg9% DV
26. 26Farmed Atlantic salmon, cookedFinfish and Shellfish Products34 µg9% DV
27. 27Farmed crayfish, mixed species, rawFinfish and Shellfish Products30 µg8% DV
28. 28Raw Chinook salmonFinfish and Shellfish Products30 µg8% DV
29. 29Wild Atlantic salmon, cookedFinfish and Shellfish Products29 µg7% DV
30. 30Cooked clamsFinfish and Shellfish Products29 µg7% DV
31. 31Orange roughy, rawFinfish and Shellfish Products26 µg7% DV
32. 32Farmed Atlantic salmon, rawFinfish and Shellfish Products26 µg7% DV
33. 33Atlantic cod, dried and saltedFinfish and Shellfish Products25 µg6% DV
34. 34Raw wild Atlantic salmonFinfish and Shellfish Products25 µg6% DV
35. 35Cooked shrimpFinfish and Shellfish Products24 µg6% DV
36. 36Prepared frozen fish sticksFinfish and Shellfish Products24 µg6% DV
37. 37Pacific sardines, canned in tomato sauce, drainedFinfish and Shellfish Products24 µg6% DV
38. 38Tilapia, rawFinfish and Shellfish Products24 µg6% DV
39. 39Cuttlefish, cookedFinfish and Shellfish Products24 µg6% DV
40. 40Common octopus, cookedFinfish and Shellfish Products24 µg6% DV
41. 41Farmed eastern oyster, cookedFinfish and Shellfish Products24 µg6% DV
42. 42Shark, mixed species, battered and friedFinfish and Shellfish Products22 µg6% DV
43. 43Smoked sablefishFinfish and Shellfish Products20 µg5% DV
44. 44Chum salmon, canned, drained solids with boneFinfish and Shellfish Products20 µg5% DV
45. 45Fish, salmon, chum, canned, without salt, drained solids with boneFinfish and Shellfish Products20 µg5% DV
46. 46Sturgeon, mixed species, smokedFinfish and Shellfish Products20 µg5% DV
47. 47Fried mixed species abaloneFinfish and Shellfish Products20 µg5% DV
48. 48Steamed bay and sea scallopsFinfish and Shellfish Products20 µg5% DV
49. 49Fried squidFinfish and Shellfish Products20 µg5% DV
50. 50Raw mixed species shrimpFinfish and Shellfish Products19 µg5% DV
51. 51Wild rainbow trout, cookedFinfish and Shellfish Products19 µg5% DV
52. 52Milkfish, cookedFinfish and Shellfish Products18 µg5% DV
53. 53Farmed eastern oyster, rawFinfish and Shellfish Products18 µg5% DV
54. 54Cooked freshwater bassFinfish and Shellfish Products17 µg4% DV
55. 55Cooked butterfishFinfish and Shellfish Products17 µg4% DV
56. 56Carp, cooked, dry heatFinfish and Shellfish Products17 µg4% DV
57. 57Freshwater drum, cookedFinfish and Shellfish Products17 µg4% DV
58. 58Cooked mixed species eelFinfish and Shellfish Products17 µg4% DV
59. 59Northern pike, cooked, dry heatFinfish and Shellfish Products17 µg4% DV
60. 60Walleye pike, cookedFinfish and Shellfish Products17 µg4% DV
61. 61Florida pompano, cookedFinfish and Shellfish Products17 µg4% DV
62. 62Sablefish, cookedFinfish and Shellfish Products17 µg4% DV
63. 63Scup, cookedFinfish and Shellfish Products17 µg4% DV
64. 64American shad, cookedFinfish and Shellfish Products17 µg4% DV
65. 65Sheepshead, cooked, dry heatFinfish and Shellfish Products17 µg4% DV
66. 66Sturgeon, mixed species, cooked, dry heatFinfish and Shellfish Products17 µg4% DV
67. 67White sucker, cookedFinfish and Shellfish Products17 µg4% DV
68. 68Pumpkinseed sunfish, cookedFinfish and Shellfish Products17 µg4% DV
69. 69Tilefish, cookedFinfish and Shellfish Products17 µg4% DV
70. 70Mixed species whitefish, cookedFinfish and Shellfish Products17 µg4% DV
71. 71Raw milkfishFinfish and Shellfish Products16 µg4% DV
72. 72Raw mixed species cuttlefishFinfish and Shellfish Products16 µg4% DV
73. 73Raw common octopusFinfish and Shellfish Products16 µg4% DV
74. 74Raw mixed species scallopFinfish and Shellfish Products16 µg4% DV
75. 75Freshwater bass, rawFinfish and Shellfish Products15 µg4% DV
76. 76Butterfish, rawFinfish and Shellfish Products15 µg4% DV
77. 77Raw carpFinfish and Shellfish Products15 µg4% DV
78. 78Raw ciscoFinfish and Shellfish Products15 µg4% DV
79. 79Raw Atlantic croakerFinfish and Shellfish Products15 µg4% DV
80. 80Raw freshwater drumFinfish and Shellfish Products15 µg4% DV
81. 81Raw mixed species eelFinfish and Shellfish Products15 µg4% DV
82. 82Smoked haddockFinfish and Shellfish Products15 µg4% DV
83. 83Salted mackerelFinfish and Shellfish Products15 µg4% DV
84. 84Raw northern pikeFinfish and Shellfish Products15 µg4% DV
85. 85Walleye pike, rawFinfish and Shellfish Products15 µg4% DV
86. 86Raw Florida pompanoFinfish and Shellfish Products15 µg4% DV
87. 87Sablefish, rawFinfish and Shellfish Products15 µg4% DV
88. 88Canned pink salmon, with liquidFinfish and Shellfish Products15 µg4% DV
89. 89Fish, salmon, pink, canned, without salt, solids with bone and liquidFinfish and Shellfish Products15 µg4% DV
90. 90Scup, rawFinfish and Shellfish Products15 µg4% DV
91. 91Raw American shadFinfish and Shellfish Products15 µg4% DV
92. 92Sheepshead, rawFinfish and Shellfish Products15 µg4% DV
93. 93Raw sturgeonFinfish and Shellfish Products15 µg4% DV
94. 94White sucker, rawFinfish and Shellfish Products15 µg4% DV
95. 95Pumpkinseed sunfish, rawFinfish and Shellfish Products15 µg4% DV
96. 96Raw tilefishFinfish and Shellfish Products15 µg4% DV
97. 97Trout, mixed species, cookedFinfish and Shellfish Products15 µg4% DV
98. 98Raw whitefishFinfish and Shellfish Products15 µg4% DV
99. 99Whiting, mixed species, cookedFinfish and Shellfish Products15 µg4% DV
100. 100Raw frog legsFinfish and Shellfish Products15 µg4% DV

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.