Foods high in folate

Partially defatted glandless cottonseed meal tops the list with 242 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. 1Partially defatted glandless cottonseed mealNut and Seed Products242 µg61% DV
  2. 2Toasted sunflower seeds, saltedNut and Seed Products238 µg60% DV
  3. 3Toasted sunflower seeds, unsaltedNut and Seed Products238 µg60% DV
  4. 4Salted sunflower seed butterNut and Seed Products237 µg59% DV
  5. 5Unsalted sunflower seed butterNut and Seed Products237 µg59% DV
  6. 6Dry roasted sunflower seeds, saltedNut and Seed Products237 µg59% DV
  7. 7Sunflower seed kernels, dry roasted, unsaltedNut and Seed Products237 µg59% DV
  8. 8Oil roasted sunflower seeds, saltedNut and Seed Products234 µg59% DV
  9. 9Sunflower seed kernels, oil roasted, unsaltedNut and Seed Products234 µg59% DV
  10. 10Glandless cottonseed kernels, roastedNut and Seed Products233 µg58% DV
  11. 11Cottonseed flour, partially defatted, glandlessNut and Seed Products229 µg57% DV
  12. 12Low fat glandless cottonseed flourNut and Seed Products228 µg57% DV
  13. 13Sunflower seed kernels, driedNut and Seed Products227 µg57% DV
  14. 14Partially defatted sunflower seed flourNut and Seed Products222 µg56% DV
  15. 15Dry roasted sunflower seed kernels, with saltNut and Seed Products169 µg42% DV
  16. 16Safflower seed kernels, driedNut and Seed Products160 µg40% DV
  17. 17Safflower seed meal, partially defattedNut and Seed Products159 µg40% DV
  18. 18Wheat-based nut formula, saltedNut and Seed Products142 µg36% DV
  19. 19Wheat-based nut mix, unsaltedNut and Seed Products125 µg31% DV
  20. 20Acorns, driedNut and Seed Products115 µg29% DV
  21. 21Acorn flour, full fatNut and Seed Products114 µg28% DV
  22. 22Dried beechnutsNut and Seed Products113 µg28% DV
  23. 23HazelnutsNut and Seed Products113 µg28% DV
  24. 24Breadnut tree seeds, driedNut and Seed Products113 µg28% DV
  25. 25Dried Chinese chestnutsNut and Seed Products110 µg28% DV
  26. 26Dried peeled European chestnutsNut and Seed Products110 µg28% DV
  27. 27Hulled hemp seedsNut and Seed Products110 µg28% DV
  28. 28European chestnuts, dried, unpeeledNut and Seed Products109 µg27% DV
  29. 29Dried Japanese chestnutsNut and Seed Products109 µg27% DV
  30. 30Creamy sesame butterNut and Seed Products108 µg27% DV
  31. 31Dried ginkgo nutsNut and Seed Products106 µg27% DV
  32. 32Oil roasted mixed nuts, no peanuts, lightly saltedNut and Seed Products104 µg26% DV
  33. 33Dried lotus seedsNut and Seed Products104 µg26% DV
  34. 34Sesame pasteNut and Seed Products100 µg25% DV
  35. 35English walnutsNut and Seed Products98 µg25% DV
  36. 36Tahini from raw stone ground kernelsNut and Seed Products98 µg25% DV
  37. 37Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)Nut and Seed Products98 µg25% DV
  38. 38Tahini from unroasted kernelsNut and Seed Products98 µg25% DV
  39. 39TahiniNut and Seed Products98 µg25% DV
  40. 40Whole roasted and toasted sesame seedsNut and Seed Products98 µg25% DV
  41. 41Whole dried sesame seedsNut and Seed Products97 µg24% DV
  42. 42Toasted sesame seeds, saltedNut and Seed Products96 µg24% DV
  43. 43Toasted sesame seeds, unsaltedNut and Seed Products96 µg24% DV
  44. 44Dried sisymbrium seedsNut and Seed Products95 µg24% DV
  45. 45Walnuts, dry roasted, saltedNut and Seed Products91 µg23% DV
  46. 46Hazelnuts, dry roasted, unsaltedNut and Seed Products88 µg22% DV
  47. 47Raw acornsNut and Seed Products87 µg22% DV
  48. 48FlaxseedNut and Seed Products87 µg22% DV
  49. 49Oil roasted mixed nuts, with peanuts, lightly saltedNut and Seed Products83 µg21% DV
  50. 50Oil roasted mixed nuts with peanuts, saltedNut and Seed Products83 µg21% DV
  51. 51Mixed nuts, oil roasted, with peanuts, unsaltedNut and Seed Products83 µg21% DV
  52. 52Hazelnuts, blanchedNut and Seed Products78 µg20% DV
  53. 53Almond pasteNut and Seed Products73 µg18% DV
  54. 54Chinese chestnuts, roastedNut and Seed Products72 µg18% DV
  55. 55Roasted European chestnutsNut and Seed Products70 µg18% DV
  56. 56Dry roasted cashews, saltedNut and Seed Products69 µg17% DV
  57. 57Cashews, dry roasted, unsaltedNut and Seed Products69 µg17% DV
  58. 58Plain unsalted cashew butterNut and Seed Products68 µg17% DV
  59. 59Raw Chinese chestnutsNut and Seed Products68 µg17% DV
  60. 60Butternuts, driedNut and Seed Products66 µg17% DV
  61. 61Breadnut tree seeds, rawNut and Seed Products66 µg17% DV
  62. 62European chestnuts, raw, unpeeledNut and Seed Products62 µg16% DV
  63. 63Dry roasted mixed nuts with peanuts, saltedNut and Seed Products60 µg15% DV
  64. 64Planters pistachio blend, dry roasted, saltedNut and Seed Products60 µg15% DV
  65. 65Mixed nuts, dry roasted, with peanuts, unsaltedNut and Seed Products60 µg15% DV
  66. 66Pili nuts, driedNut and Seed Products60 µg15% DV
  67. 67Japanese chestnuts, roastedNut and Seed Products59 µg15% DV
  68. 68Breadfruit seeds, roastedNut and Seed Products59 µg15% DV
  69. 69European chestnuts, raw, peeledNut and Seed Products58 µg14% DV
  70. 70Pinyon pine nuts, driedNut and Seed Products58 µg14% DV
  71. 71Pumpkin and squash seed kernels, driedNut and Seed Products58 µg14% DV
  72. 72Dried watermelon seed kernelsNut and Seed Products58 µg14% DV
  73. 73Roasted pumpkin seeds, saltedNut and Seed Products57 µg14% DV
  74. 74Pumpkin and squash seed kernels, roasted, unsaltedNut and Seed Products57 µg14% DV
  75. 75Oil roasted mixed nuts, no peanuts, saltedNut and Seed Products56 µg14% DV
  76. 76Mixed nuts, oil roasted, without peanuts, unsaltedNut and Seed Products56 µg14% DV
  77. 77Dry roasted almonds, unsaltedNut and Seed Products55 µg14% DV
  78. 78Salted cashew butterNut and Seed Products55 µg14% DV
  79. 79Ginkgo nuts, rawNut and Seed Products54 µg14% DV
  80. 80Salted almond butterNut and Seed Products53 µg13% DV
  81. 81Plain unsalted almond butterNut and Seed Products53 µg13% DV
  82. 82Raw breadfruit seedsNut and Seed Products53 µg13% DV
  83. 83Dry roasted pistachios, saltedNut and Seed Products51 µg13% DV
  84. 84Dry roasted pistachios, unsaltedNut and Seed Products51 µg13% DV
  85. 85Raw pistachiosNut and Seed Products51 µg13% DV
  86. 86Dry roasted mixed nuts with peanuts, saltedNut and Seed Products50 µg13% DV
  87. 87Almonds, blanchedNut and Seed Products49 µg12% DV
  88. 88Boiled breadfruit seedsNut and Seed Products49 µg12% DV
  89. 89Chia seeds, driedNut and Seed Products49 µg12% DV
  90. 90Raw Japanese chestnutsNut and Seed Products47 µg12% DV
  91. 91Boiled and steamed Chinese chestnutsNut and Seed Products46 µg12% DV
  92. 92AlmondsNut and Seed Products44 µg11% DV
  93. 93Creamy almond butterNut and Seed Products42.5 µg11% DV
  94. 94Ground flaxseedNut and Seed Products41.5 µg10% DV
  95. 95Dried hickory nutsNut and Seed Products40 µg10% DV
  96. 96Boiled and steamed European chestnutsNut and Seed Products38 µg10% DV
  97. 97Almond flourNut and Seed Products37.8 µg9% DV
  98. 98Almonds, dry roasted, saltedNut and Seed Products35 µg9% DV
  99. 99Pine nuts, driedNut and Seed Products34 µg9% DV
  100. 100Canned ginkgo nutsNut and Seed Products33 µg8% 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.