Foods high in folate

Canned pasta with tomato sauce tops the list with 101 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. 1Canned pasta with tomato sauceMeals, Entrees, and Side Dishes101 µg
  2. 2Rice pilaf flavor rice and vermicelli mix, unpreparedMeals, Entrees, and Side Dishes96.7 µg
  3. 3Boxed macaroni and cheese with dry sauce mix, uncookedMeals, Entrees, and Side Dishes88.1 µg
  4. 4Unprepared microwaveable macaroni and cheeseMeals, Entrees, and Side Dishes86.1 µg
  5. 5Beef flavor rice and vermicelli mix, unpreparedMeals, Entrees, and Side Dishes81.3 µg
  6. 6Frozen spaghetti with meat sauceMeals, Entrees, and Side Dishes80 µg
  7. 7Unprepared reduced-fat macaroni and cheese mixMeals, Entrees, and Side Dishes75.4 µg
  8. 8Unprepared dry cheese-flavored rice mixMeals, Entrees, and Side Dishes66.3 µg
  9. 9Unprepared box macaroni and cheese mixMeals, Entrees, and Side Dishes65 µg
  10. 10Seasoned yellow rice mix, unpreparedMeals, Entrees, and Side Dishes63.8 µg
  11. 11Frozen cheese ravioli with tomato sauce, unpreparedMeals, Entrees, and Side Dishes63.1 µg
  12. 12Frozen bean and cheese burritoMeals, Entrees, and Side Dishes62.4 µg
  13. 13Macaroni and cheese, dry mix, prepared with 2% milk and 80% stick margarine from dry mixMeals, Entrees, and Side Dishes60 µg
  14. 14Cheeseburger macaroni mix, unpreparedMeals, Entrees, and Side Dishes56.7 µg
  15. 15Beef pasta mix, unpreparedMeals, Entrees, and Side Dishes55.6 µg
  16. 16White and wild rice mix, unpreparedMeals, Entrees, and Side Dishes54.9 µg
  17. 17Canned pasta with sliced franks in tomato sauceMeals, Entrees, and Side Dishes54.4 µg
  18. 18Prepared Spanish rice mix, with oil or tomatoesMeals, Entrees, and Side Dishes54.4 µg
  19. 19Italian lasagna mix, unpreparedMeals, Entrees, and Side Dishes52.5 µg
  20. 20Frozen beef and bean burritoMeals, Entrees, and Side Dishes51.5 µg
  21. 21Frozen potato or cheese-filled dumplingsMeals, Entrees, and Side Dishes51.3 µg
  22. 22Frozen cheese lasagna, unpreparedMeals, Entrees, and Side Dishes47.6 µg
  23. 23Heated refrigerated chicken egg rollsMeals, Entrees, and Side Dishes47.2 µg
  24. 24Heated refrigerated pork egg rollsMeals, Entrees, and Side Dishes45.4 µg
  25. 25Spanish rice mix, unpreparedMeals, Entrees, and Side Dishes44.6 µg
  26. 26Reduced fat frozen beef macaroni and cheeseMeals, Entrees, and Side Dishes42.5 µg
  27. 27Frozen Hot Pockets meatballs and mozzarella sandwichMeals, Entrees, and Side Dishes42.5 µg
  28. 28Reduced fat meat and cheese turnover, frozenMeals, Entrees, and Side Dishes41.9 µg
  29. 29Four cheese lasagna mix, unpreparedMeals, Entrees, and Side Dishes39.4 µg
  30. 30Oven-heated frozen beef and cheese taquitosMeals, Entrees, and Side Dishes39.4 µg
  31. 31Frozen cheese lasagna, preparedMeals, Entrees, and Side Dishes39.2 µg
  32. 32Frozen unprepared cheese turnovers, tomato sauceMeals, Entrees, and Side Dishes39.1 µg
  33. 33Frozen corn dogs, preparedMeals, Entrees, and Side Dishes38.8 µg
  34. 34Fresh refrigerated cheese tortelliniMeals, Entrees, and Side Dishes38.1 µg
  35. 35Microwaved beef and bean burritoMeals, Entrees, and Side Dishes37.9 µg
  36. 36Low-fat frozen lasagna with meat and sauceMeals, Entrees, and Side Dishes37.6 µg
  37. 37Lean Pockets ham and cheddarMeals, Entrees, and Side Dishes36.5 µg
  38. 38Frozen reduced-fat chicken or turkey turnoversMeals, Entrees, and Side Dishes36.3 µg
  39. 39Hot Pockets chicken, broccoli, cheddar croissant, frozenMeals, Entrees, and Side Dishes35.7 µg
  40. 40Prepared frozen vegetable egg rollsMeals, Entrees, and Side Dishes35 µg
  41. 41Oven-heated frozen chicken and cheese taquitosMeals, Entrees, and Side Dishes34.9 µg
  42. 42Canned cheese ravioliMeals, Entrees, and Side Dishes33.8 µg
  43. 43Hot Pockets ham and cheese croissant, frozenMeals, Entrees, and Side Dishes31.1 µg
  44. 44Egg, meat and cheese turnover, frozenMeals, Entrees, and Side Dishes30.7 µg
  45. 45Canned spaghetti with meatballs in tomato sauceMeals, Entrees, and Side Dishes29 µg
  46. 46Canned meat ravioli with tomato or meat sauceMeals, Entrees, and Side Dishes28.9 µg
  47. 47Frozen lasagna with meat sauce, preparedMeals, Entrees, and Side Dishes26.7 µg
  48. 48Canned macaroni and cheeseMeals, Entrees, and Side Dishes25.6 µg
  49. 49Frozen chicken pot pie, preparedMeals, Entrees, and Side Dishes24.5 µg
  50. 50Sausage, egg and cheese breakfast biscuitMeals, Entrees, and Side Dishes24.1 µg
  51. 51Microwavable chili with beansMeals, Entrees, and Side Dishes24 µg
  52. 52Frozen turkey, stuffing, potatoes, veggies, microwavedMeals, Entrees, and Side Dishes22.7 µg
  53. 53Frozen pizza rolls, unpreparedMeals, Entrees, and Side Dishes21.6 µg
  54. 54Canned chili con carne with beansMeals, Entrees, and Side Dishes19.6 µg
  55. 55Frozen lasagna with meat and sauceMeals, Entrees, and Side Dishes17.7 µg
  56. 56Rice bowl with chicken, frozen entree, prepared (includes fried, teriyaki, and sweet and sour varieties)Meals, Entrees, and Side Dishes17.5 µg
  57. 57Jimmy Dean frozen sausage egg cheese biscuitMeals, Entrees, and Side Dishes15.9 µg
  58. 58Canned beef stewMeals, Entrees, and Side Dishes14.1 µg
  59. 59Breaded chicken tenders, frozen, preparedMeals, Entrees, and Side Dishes13.8 µg
  60. 60Frozen unprepared pork and vegetable potstickersMeals, Entrees, and Side Dishes13.2 µg
  61. 61Frozen precooked chicken nuggetsMeals, Entrees, and Side Dishes13.1 µg
  62. 62Prepared frozen beef pot pieMeals, Entrees, and Side Dishes12.7 µg
  63. 63Baked frozen vegetable lasagnaMeals, Entrees, and Side Dishes10.1 µg
  64. 64Salisbury steak with gravy, frozenMeals, Entrees, and Side Dishes8.7 µg
  65. 65Banquet frozen family-size Salisbury steakMeals, Entrees, and Side Dishes8.4 µg
  66. 66Potato salad with eggMeals, Entrees, and Side Dishes8.3 µg
  67. 67Rice-A-Roni chicken flavor, unpreparedMeals, Entrees, and Side Dishes7.9 µg
  68. 68Canned chili without beansMeals, Entrees, and Side Dishes6.8 µg
  69. 69Breaded chicken thighs, frozen, reheatedMeals, Entrees, and Side Dishes6 µg
  70. 70Frozen macaroni and cheeseMeals, Entrees, and Side Dishes4.7 µg
  71. 71Canned corned beef hash with potatoMeals, Entrees, and Side Dishes4.3 µg
  72. 72Frozen chicken nuggets, white meat, not reheatedMeals, Entrees, and Side Dishes1.9 µg
  73. 73Pulled pork in barbecue sauceMeals, Entrees, and Side Dishes1.2 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.