Foods high in folate

Rice pilaf flavor rice and vermicelli mix, unprepared tops the list with 347 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. 1Rice pilaf flavor rice and vermicelli mix, unpreparedMeals, Entrees, and Side Dishes347 µg87% DV
  2. 2Boxed macaroni and cheese with dry sauce mix, uncookedMeals, Entrees, and Side Dishes334 µg84% DV
  3. 3Unprepared microwaveable macaroni and cheeseMeals, Entrees, and Side Dishes334 µg84% DV
  4. 4Beef flavor rice and vermicelli mix, unpreparedMeals, Entrees, and Side Dishes292 µg73% DV
  5. 5Unprepared dry cheese-flavored rice mixMeals, Entrees, and Side Dishes240 µg60% DV
  6. 6Unprepared reduced-fat macaroni and cheese mixMeals, Entrees, and Side Dishes224 µg56% DV
  7. 7Seasoned yellow rice mix, unpreparedMeals, Entrees, and Side Dishes219 µg55% DV
  8. 8Unprepared box macaroni and cheese mixMeals, Entrees, and Side Dishes217 µg54% DV
  9. 9Cheeseburger macaroni mix, unpreparedMeals, Entrees, and Side Dishes198 µg50% DV
  10. 10Beef pasta mix, unpreparedMeals, Entrees, and Side Dishes197 µg49% DV
  11. 11Italian lasagna mix, unpreparedMeals, Entrees, and Side Dishes187 µg47% DV
  12. 12Spanish rice mix, unpreparedMeals, Entrees, and Side Dishes162 µg41% DV
  13. 13Four cheese lasagna mix, unpreparedMeals, Entrees, and Side Dishes140 µg35% DV
  14. 14Frozen bean and cheese burritoMeals, Entrees, and Side Dishes138 µg35% DV
  15. 15Frozen beef and bean burritoMeals, Entrees, and Side Dishes123 µg31% DV
  16. 16Fresh refrigerated cheese tortelliniMeals, Entrees, and Side Dishes117 µg29% DV
  17. 17Macaroni and cheese, dry mix, prepared with 2% milk and 80% stick margarine from dry mixMeals, Entrees, and Side Dishes114 µg28% DV
  18. 18Microwaved beef and bean burritoMeals, Entrees, and Side Dishes113 µg28% DV
  19. 19Oven-heated frozen beef and cheese taquitosMeals, Entrees, and Side Dishes113 µg28% DV
  20. 20Frozen Hot Pockets meatballs and mozzarella sandwichMeals, Entrees, and Side Dishes107 µg27% DV
  21. 21Heated refrigerated pork egg rollsMeals, Entrees, and Side Dishes103 µg26% DV
  22. 22Frozen potato or cheese-filled dumplingsMeals, Entrees, and Side Dishes100 µg25% DV
  23. 23Oven-heated frozen chicken and cheese taquitosMeals, Entrees, and Side Dishes99 µg25% DV
  24. 24Frozen corn dogs, preparedMeals, Entrees, and Side Dishes97 µg24% DV
  25. 25Heated refrigerated chicken egg rollsMeals, Entrees, and Side Dishes93 µg23% DV
  26. 26Frozen unprepared cheese turnovers, tomato sauceMeals, Entrees, and Side Dishes92 µg23% DV
  27. 27Reduced fat meat and cheese turnover, frozenMeals, Entrees, and Side Dishes90 µg23% DV
  28. 28Hot Pockets ham and cheese croissant, frozenMeals, Entrees, and Side Dishes84 µg21% DV
  29. 29Hot Pockets chicken, broccoli, cheddar croissant, frozenMeals, Entrees, and Side Dishes84 µg21% DV
  30. 30Lean Pockets ham and cheddarMeals, Entrees, and Side Dishes84 µg21% DV
  31. 31White and wild rice mix, unpreparedMeals, Entrees, and Side Dishes78 µg20% DV
  32. 32Sausage, egg and cheese breakfast biscuitMeals, Entrees, and Side Dishes78 µg20% DV
  33. 33Prepared frozen vegetable egg rollsMeals, Entrees, and Side Dishes75 µg19% DV
  34. 34Canned pasta with tomato sauceMeals, Entrees, and Side Dishes72 µg18% DV
  35. 35Frozen spaghetti with meat sauceMeals, Entrees, and Side Dishes72 µg18% DV
  36. 36Frozen pizza rolls, unpreparedMeals, Entrees, and Side Dishes71 µg18% DV
  37. 37Frozen cheese ravioli with tomato sauce, unpreparedMeals, Entrees, and Side Dishes70 µg18% DV
  38. 38Egg, meat and cheese turnover, frozenMeals, Entrees, and Side Dishes70 µg18% DV
  39. 39Frozen cheese lasagna, unpreparedMeals, Entrees, and Side Dishes69 µg17% DV
  40. 40Prepared Spanish rice mix, with oil or tomatoesMeals, Entrees, and Side Dishes68 µg17% DV
  41. 41Frozen reduced-fat chicken or turkey turnoversMeals, Entrees, and Side Dishes61 µg15% DV
  42. 42Jimmy Dean frozen sausage egg cheese biscuitMeals, Entrees, and Side Dishes52 µg13% DV
  43. 43Frozen cheese lasagna, preparedMeals, Entrees, and Side Dishes51 µg13% DV
  44. 44Frozen chicken pot pie, preparedMeals, Entrees, and Side Dishes50 µg13% DV
  45. 45Canned pasta with sliced franks in tomato sauceMeals, Entrees, and Side Dishes49 µg12% DV
  46. 46Reduced fat frozen beef macaroni and cheeseMeals, Entrees, and Side Dishes48 µg12% DV
  47. 47Low-fat frozen lasagna with meat and sauceMeals, Entrees, and Side Dishes38 µg10% DV
  48. 48Frozen lasagna with meat sauce, preparedMeals, Entrees, and Side Dishes36 µg9% DV
  49. 49Frozen precooked chicken nuggetsMeals, Entrees, and Side Dishes35 µg9% DV
  50. 50Breaded chicken tenders, frozen, preparedMeals, Entrees, and Side Dishes33 µg8% DV
  51. 51Canned spaghetti with meatballs in tomato sauceMeals, Entrees, and Side Dishes29 µg7% DV
  52. 52Frozen turkey, stuffing, potatoes, veggies, microwavedMeals, Entrees, and Side Dishes29 µg7% DV
  53. 53Prepared frozen beef pot pieMeals, Entrees, and Side Dishes28 µg7% DV
  54. 54Canned meat ravioli with tomato or meat sauceMeals, Entrees, and Side Dishes28 µg7% DV
  55. 55Rice-A-Roni chicken flavor, unpreparedMeals, Entrees, and Side Dishes28 µg7% DV
  56. 56Canned cheese ravioliMeals, Entrees, and Side Dishes26 µg7% DV
  57. 57Microwavable chili with beansMeals, Entrees, and Side Dishes24 µg6% DV
  58. 58Frozen lasagna with meat and sauceMeals, Entrees, and Side Dishes22 µg6% DV
  59. 59Rice bowl with chicken, frozen entree, prepared (includes fried, teriyaki, and sweet and sour varieties)Meals, Entrees, and Side Dishes22 µg6% DV
  60. 60Canned chili con carne with beansMeals, Entrees, and Side Dishes21 µg5% DV
  61. 61Canned macaroni and cheeseMeals, Entrees, and Side Dishes21 µg5% DV
  62. 62Breaded chicken thighs, frozen, reheatedMeals, Entrees, and Side Dishes20 µg5% DV
  63. 63Frozen unprepared pork and vegetable potstickersMeals, Entrees, and Side Dishes18 µg5% DV
  64. 64Canned beef stewMeals, Entrees, and Side Dishes14 µg4% DV
  65. 65Baked frozen vegetable lasagnaMeals, Entrees, and Side Dishes14 µg4% DV
  66. 66Banquet frozen family-size Salisbury steakMeals, Entrees, and Side Dishes13 µg3% DV
  67. 67Potato salad with eggMeals, Entrees, and Side Dishes13 µg3% DV
  68. 68Salisbury steak with gravy, frozenMeals, Entrees, and Side Dishes13 µg3% DV
  69. 69Canned chili without beansMeals, Entrees, and Side Dishes8 µg2% DV
  70. 70Canned corned beef hash with potatoMeals, Entrees, and Side Dishes7 µg2% DV
  71. 71Frozen macaroni and cheeseMeals, Entrees, and Side Dishes7 µg2% DV
  72. 72Frozen chicken nuggets, white meat, not reheatedMeals, Entrees, and Side Dishes5 µg1% DV
  73. 73Pulled pork in barbecue sauceMeals, Entrees, and Side Dishes2 µg1% 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.