Foods high in folate

Italian lasagna mix, unprepared tops the list with 264 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.

1. 1Italian lasagna mix, unpreparedMeals, Entrees, and Side Dishes · 1 package (141 g)264 µg66% DV
2. 2Cheeseburger macaroni mix, unpreparedMeals, Entrees, and Side Dishes · 1 package (123 g)244 µg61% DV
3. 3Beef pasta mix, unpreparedMeals, Entrees, and Side Dishes · 1 package (122 g)240 µg60% DV
4. 4Boxed macaroni and cheese with dry sauce mix, uncookedMeals, Entrees, and Side Dishes · 1 serving (makes about 1 cup prepared) (70 g)234 µg58% DV
5. 5Macaroni and cheese, dry mix, prepared with 2% milk and 80% stick margarine from dry mixMeals, Entrees, and Side Dishes · 1 cup (198 g)226 µg56% DV
6. 6Unprepared reduced-fat macaroni and cheese mixMeals, Entrees, and Side Dishes · 1 serving (3.5 oz) (99 g)222 µg55% DV
7. 7Frozen spaghetti with meat sauceMeals, Entrees, and Side Dishes · 1 serving (283 g)204 µg51% DV
8. 8Unprepared microwaveable macaroni and cheeseMeals, Entrees, and Side Dishes · 1 serving 1 pouch (61 g)204 µg51% DV
9. 9Canned pasta with tomato sauceMeals, Entrees, and Side Dishes · 1 serving (1 NLEA serving) (252 g)181 µg45% DV
10. 10Frozen bean and cheese burritoMeals, Entrees, and Side Dishes · 1 burrito (129 g)178 µg45% DV
11. 11Frozen beef and bean burritoMeals, Entrees, and Side Dishes · 1 burrito frozen (139 g)171 µg43% DV
12. 12Four cheese lasagna mix, unpreparedMeals, Entrees, and Side Dishes · 1 package (117 g)164 µg41% DV
13. 13Frozen cheese lasagna, unpreparedMeals, Entrees, and Side Dishes · 1 cup 1 serving (237 g)164 µg41% DV
14. 14Frozen chicken pot pie, preparedMeals, Entrees, and Side Dishes · 1 pie (302 g)151 µg38% DV
15. 15White and wild rice mix, unpreparedMeals, Entrees, and Side Dishes · 1 cup (191 g)149 µg37% DV
16. 16Unprepared dry cheese-flavored rice mixMeals, Entrees, and Side Dishes · 0.25 cup dry rice mix (57 g)137 µg34% DV
17. 17Frozen Hot Pockets meatballs and mozzarella sandwichMeals, Entrees, and Side Dishes · 1 hot pocket (1 NLEA serving) (127 g)136 µg34% DV
18. 18Prepared Spanish rice mix, with oil or tomatoesMeals, Entrees, and Side Dishes · 1 cup (198 g)135 µg34% DV
19. 19Microwaved beef and bean burritoMeals, Entrees, and Side Dishes · 1 burrito cooked (116 g)131 µg33% DV
20. 20Reduced fat frozen beef macaroni and cheeseMeals, Entrees, and Side Dishes · 1 serving (269 g)129 µg32% DV
21. 21Seasoned yellow rice mix, unpreparedMeals, Entrees, and Side Dishes · 1 serving (2 oz) (57 g)125 µg31% DV
22. 22Canned pasta with sliced franks in tomato sauceMeals, Entrees, and Side Dishes · 1 serving (1 cup) (252 g)123 µg31% DV
23. 23Frozen unprepared cheese turnovers, tomato sauceMeals, Entrees, and Side Dishes · 1 serving 4.5 oz (127 g)117 µg29% DV
24. 24Frozen cheese lasagna, preparedMeals, Entrees, and Side Dishes · 1 cup 1 serving (225 g)115 µg29% DV
25. 25Reduced fat meat and cheese turnover, frozenMeals, Entrees, and Side Dishes · 1 piece turnover 1 serving (127 g)114 µg29% DV
26. 26Frozen potato or cheese-filled dumplingsMeals, Entrees, and Side Dishes · 3 pieces pierogies (114 g)114 µg28% DV
27. 27Frozen cheese ravioli with tomato sauce, unpreparedMeals, Entrees, and Side Dishes · 1 cup (159 g)111 µg28% DV
28. 28Hot Pockets ham and cheese croissant, frozenMeals, Entrees, and Side Dishes · 1 serving (1 hot pocket) (127 g)107 µg27% DV
29. 29Hot Pockets chicken, broccoli, cheddar croissant, frozenMeals, Entrees, and Side Dishes · 1 serving (1 hot pocket) (127 g)107 µg27% DV
30. 30Lean Pockets ham and cheddarMeals, Entrees, and Side Dishes · 1 hot pocket (1 NLEA serving) (127 g)107 µg27% DV
31. 31Sausage, egg and cheese breakfast biscuitMeals, Entrees, and Side Dishes · 1 biscuit (126 g)98.3 µg25% DV
32. 32Fresh refrigerated cheese tortelliniMeals, Entrees, and Side Dishes · 0.75 cup (81 g)94.8 µg24% DV
33. 33Egg, meat and cheese turnover, frozenMeals, Entrees, and Side Dishes · 1 piece turnover 1 serving (127 g)88.9 µg22% DV
34. 34Frozen reduced-fat chicken or turkey turnoversMeals, Entrees, and Side Dishes · 1 piece turnover 1 serving (127 g)77.5 µg19% DV
35. 35Frozen corn dogs, preparedMeals, Entrees, and Side Dishes · 1 corndog (78 g)75.7 µg19% DV
36. 36Prepared frozen beef pot pieMeals, Entrees, and Side Dishes · 1 pie, cooked (average weight) (268 g)75 µg19% DV
37. 37Rice bowl with chicken, frozen entree, prepared (includes fried, teriyaki, and sweet and sour varieties)Meals, Entrees, and Side Dishes · 1 bowl (340 g)74.8 µg19% DV
38. 38Canned meat ravioli with tomato or meat sauceMeals, Entrees, and Side Dishes · 1 cup (262 g)73.4 µg18% DV
39. 39Canned spaghetti with meatballs in tomato sauceMeals, Entrees, and Side Dishes · 1 cup (246 g)71.3 µg18% DV
40. 40Jimmy Dean frozen sausage egg cheese biscuitMeals, Entrees, and Side Dishes · 1 biscuit (128 g)66.6 µg17% DV
41. 41Canned cheese ravioliMeals, Entrees, and Side Dishes · 1 cup (242 g)62.9 µg16% DV
42. 42Microwavable chili with beansMeals, Entrees, and Side Dishes · 1 cup (244 g)58.6 µg15% DV
43. 43Frozen pizza rolls, unpreparedMeals, Entrees, and Side Dishes · 1 serving 6 rolls (80 g)56.8 µg14% DV
44. 44Unprepared box macaroni and cheese mixMeals, Entrees, and Side Dishes · 1 serving (3.5 oz) (25 g)54.3 µg14% DV
45. 45Canned macaroni and cheeseMeals, Entrees, and Side Dishes · 1 serving (244 g)51.2 µg13% DV
46. 46Prepared frozen vegetable egg rollsMeals, Entrees, and Side Dishes · 1 egg roll (68 g)51 µg13% DV
47. 47Canned chili con carne with beansMeals, Entrees, and Side Dishes · 1 cup (242 g)50.8 µg13% DV
48. 48Oven-heated frozen beef and cheese taquitosMeals, Entrees, and Side Dishes · 1 piece (42 g)47.5 µg12% DV
49. 49Frozen lasagna with meat sauce, preparedMeals, Entrees, and Side Dishes · 1 piece side (123 g)44.3 µg11% DV
50. 50Oven-heated frozen chicken and cheese taquitosMeals, Entrees, and Side Dishes · 1 piece (42 g)41.6 µg10% DV
51. 51Rice pilaf flavor rice and vermicelli mix, unpreparedMeals, Entrees, and Side Dishes · 1 tbsp (9.6 g)33.3 µg8% DV
52. 52Baked frozen vegetable lasagnaMeals, Entrees, and Side Dishes · 1 serving (227 g)31.8 µg8% DV
53. 53Frozen precooked chicken nuggetsMeals, Entrees, and Side Dishes · 1 serving (87 g)30.4 µg8% DV
54. 54Frozen lasagna with meat and sauceMeals, Entrees, and Side Dishes · 1 piece side (134 g)29.5 µg7% DV
55. 55Heated refrigerated pork egg rollsMeals, Entrees, and Side Dishes · 1 oz (28.4 g)29.2 µg7% DV
56. 56Canned beef stewMeals, Entrees, and Side Dishes · 1 cup (1 serving) (196 g)27.4 µg7% DV
57. 57Breaded chicken thighs, frozen, reheatedMeals, Entrees, and Side Dishes · 1 thigh with bone and breading (133 g)26.6 µg7% DV
58. 58Heated refrigerated chicken egg rollsMeals, Entrees, and Side Dishes · 1 oz (28.4 g)26.4 µg7% DV
59. 59Beef flavor rice and vermicelli mix, unpreparedMeals, Entrees, and Side Dishes · 1 tbsp (9 g)26.3 µg7% DV
60. 60Frozen unprepared pork and vegetable potstickersMeals, Entrees, and Side Dishes · 5 pieces 1 serving (145 g)26.1 µg7% DV
61. 61Canned chili without beansMeals, Entrees, and Side Dishes · 1 cup (240 g)19.2 µg5% DV
62. 62Canned corned beef hash with potatoMeals, Entrees, and Side Dishes · 1 cup (236 g)16.5 µg4% DV
63. 63Potato salad with eggMeals, Entrees, and Side Dishes · 0.5 cup (125 g)16.3 µg4% DV
64. 64Spanish rice mix, unpreparedMeals, Entrees, and Side Dishes · 1 tbsp (8.8 g)14.3 µg4% DV
65. 65Low-fat frozen lasagna with meat and sauceMeals, Entrees, and Side Dishes · 1 oz (28.4 g)10.8 µg3% DV
66. 66Frozen macaroni and cheeseMeals, Entrees, and Side Dishes · 1 cup (137 g)9.6 µg2% DV
67. 67Banquet frozen family-size Salisbury steakMeals, Entrees, and Side Dishes · 1 patty (72 g)9.4 µg2% DV
68. 68Frozen turkey, stuffing, potatoes, veggies, microwavedMeals, Entrees, and Side Dishes · 1 oz (28.4 g)8.2 µg2% DV
69. 69Salisbury steak with gravy, frozenMeals, Entrees, and Side Dishes · 1 patty (63 g)8.2 µg2% DV
70. 70Breaded chicken tenders, frozen, preparedMeals, Entrees, and Side Dishes · 1 piece (21 g)6.9 µg2% DV
71. 71Pulled pork in barbecue sauceMeals, Entrees, and Side Dishes · 1 cup (249 g)5 µg1% DV
72. 72Frozen chicken nuggets, white meat, not reheatedMeals, Entrees, and Side Dishes · 1 serving (82 g)4.1 µg1% DV
73. 73Rice-A-Roni chicken flavor, unpreparedMeals, Entrees, and Side Dishes · 1 tbsp (10.2 g)2.9 µg1% 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.