Foods high in folate

Domestic duck liver, raw tops the list with 738 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. 1Domestic duck liver, rawPoultry Products738 µg185% DV
  2. 2Raw goose liverPoultry Products738 µg185% DV
  3. 3Turkey liver, cooked, simmeredPoultry Products691 µg173% DV
  4. 4Turkey liver, rawPoultry Products677 µg169% DV
  5. 5Chicken liver, rawPoultry Products588 µg147% DV
  6. 6Chicken liver, simmeredPoultry Products578 µg145% DV
  7. 7Chicken liver, pan-friedPoultry Products560 µg140% DV
  8. 8Capon giblets, cooked, simmeredPoultry Products414 µg103% DV
  9. 9Capon giblets, rawPoultry Products394 µg99% DV
  10. 10Chicken giblets, friedPoultry Products379 µg95% DV
  11. 11Simmered stewing chicken gibletsPoultry Products367 µg92% DV
  12. 12Raw stewing chicken gibletsPoultry Products350 µg88% DV
  13. 13Chicken giblets, rawPoultry Products345 µg86% DV
  14. 14Turkey giblets, rawPoultry Products331 µg83% DV
  15. 15Simmered roasting chicken gibletsPoultry Products303 µg76% DV
  16. 16Turkey giblets, simmeredPoultry Products303 µg76% DV
  17. 17Raw roasting chicken gibletsPoultry Products276 µg69% DV
  18. 18Simmered chicken gibletsPoultry Products257 µg64% DV
  19. 19Chicken feet, boiledPoultry Products86 µg22% DV
  20. 20Chicken heart, simmeredPoultry Products80 µg20% DV
  21. 21Raw chicken heartsPoultry Products72 µg18% DV
  22. 22Batter-fried chicken skinPoultry Products62 µg16% DV
  23. 23Smoked goose liver pâté, cannedPoultry Products60 µg15% DV
  24. 24Flour-fried chicken skinPoultry Products53 µg13% DV
  25. 25Breaded turkey sticks, friedPoultry Products43 µg11% DV
  26. 26Whole chicken with giblets and neck, friedPoultry Products38 µg10% DV
  27. 27Raw stewing chicken, meat, skin, giblets, neckPoultry Products37 µg9% DV
  28. 28Whole chicken with giblets and neck, friedPoultry Products32 µg8% DV
  29. 29Raw goose meatPoultry Products31 µg8% DV
  30. 30Whole chicken with giblets and neck, rawPoultry Products30 µg8% DV
  31. 31Whole chicken with giblets and neck, roastedPoultry Products29 µg7% DV
  32. 32Batter-fried chicken back, meat and skinPoultry Products28 µg7% DV
  33. 33Stewed chicken, meat, skin, giblets, neckPoultry Products27 µg7% DV
  34. 34Raw capon, wholePoultry Products27 µg7% DV
  35. 35Chicken thigh, meat and skin, fried in batterPoultry Products26 µg7% DV
  36. 36Chicken wing, meat and skin, fried in batterPoultry Products26 µg7% DV
  37. 37Roasted capon, wholePoultry Products26 µg7% DV
  38. 38Raw roasting chicken, wholePoultry Products26 µg7% DV
  39. 39Batter-fried chicken, meat and skinPoultry Products25 µg6% DV
  40. 40Stewed stewing chicken, wholePoultry Products25 µg6% DV
  41. 41Raw duck meatPoultry Products25 µg6% DV
  42. 42Wild duck breast, meat only, rawPoultry Products25 µg6% DV
  43. 43Chicken dark meat and skin, friedPoultry Products24 µg6% DV
  44. 44Chicken drumstick, meat and skin, fried in batterPoultry Products24 µg6% DV
  45. 45Chicken leg, meat and skin, fried in batterPoultry Products24 µg6% DV
  46. 46Batter-fried chicken light meat, skin onPoultry Products23 µg6% DV
  47. 47Roasted roasting chicken, meat, skin, giblets, neckPoultry Products23 µg6% DV
  48. 48Chicken breast, meat and skin, fried in batterPoultry Products21 µg5% DV
  49. 49Chicken neck, meat and skin, fried in batterPoultry Products21 µg5% DV
  50. 50Wild duck, meat and skin, rawPoultry Products21 µg5% DV
  51. 51Flour-fried chicken back, meat and skinPoultry Products20 µg5% DV
  52. 52Ostrich inside leg, cookedPoultry Products16 µg4% DV
  53. 53Ostrich inside strip, cookedPoultry Products16 µg4% DV
  54. 54Ostrich outside strip, cookedPoultry Products16 µg4% DV
  55. 55Ostrich oyster, cookedPoultry Products16 µg4% DV
  56. 56Chicken neck, meat and skin, fried in flourPoultry Products15 µg4% DV
  57. 57Chicken thigh, meat and skin, fried in flourPoultry Products15 µg4% DV
  58. 58Ostrich tip trimmed, cookedPoultry Products15 µg4% DV
  59. 59Ostrich top loin, cookedPoultry Products15 µg4% DV
  60. 60Ground ostrich, pan-broiledPoultry Products14 µg4% DV
  61. 61Chicken dark meat and skin, friedPoultry Products13 µg3% DV
  62. 62Chicken leg, meat and skin, fried in flourPoultry Products13 µg3% DV
  63. 63Raw duck, with skinPoultry Products13 µg3% DV
  64. 64Emu fan fillet, rawPoultry Products13 µg3% DV
  65. 65Emu full rump, rawPoultry Products13 µg3% DV
  66. 66Ground emu, rawPoultry Products13 µg3% DV
  67. 67Emu oyster, rawPoultry Products13 µg3% DV
  68. 68Turkey gizzard, cooked, simmeredPoultry Products13 µg3% DV
  69. 69Breaded chicken tenders, microwavedPoultry Products12 µg3% DV
  70. 70Breaded chicken tenders, uncookedPoultry Products12 µg3% DV
  71. 71Rotisserie chicken thigh, meat and skin, cookedPoultry Products12 µg3% DV
  72. 72Rotisserie chicken thigh, meat only, cookedPoultry Products12 µg3% DV
  73. 73Chicken wing, frozen, glazed, barbecue, heatedPoultry Products12 µg3% DV
  74. 74Emu flat fillet, rawPoultry Products12 µg3% DV
  75. 75Emu inside drum, rawPoultry Products12 µg3% DV
  76. 76Roasted goose meatPoultry Products12 µg3% DV
  77. 77Rotisserie chicken drumstick, meat and skin, cookedPoultry Products11 µg3% DV
  78. 78Chicken drumstick, meat and skin, fried in flourPoultry Products11 µg3% DV
  79. 79Flour-fried chicken, meat and skinPoultry Products11 µg3% DV
  80. 80Rotisserie chicken breast, meat and skin, cookedPoultry Products11 µg3% DV
  81. 81Rotisserie chicken breast, meat only, cookedPoultry Products11 µg3% DV
  82. 82Rotisserie chicken skin, cookedPoultry Products11 µg3% DV
  83. 83Chicken dark meat, rawPoultry Products10 µg3% DV
  84. 84Rotisserie chicken drumstick, meat only, cookedPoultry Products10 µg3% DV
  85. 85Raw stewing chicken dark meatPoultry Products10 µg3% DV
  86. 86Frozen chicken wings, glazed, barbecue flavoredPoultry Products10 µg3% DV
  87. 87Frozen glazed BBQ chicken wings, heatedPoultry Products10 µg3% DV
  88. 88Roasted duck meatPoultry Products10 µg3% DV
  89. 89Emu full rump, broiledPoultry Products10 µg3% DV
  90. 90Emu inside drum, broiledPoultry Products10 µg3% DV
  91. 91Raw pheasant leg meatPoultry Products10 µg3% DV
  92. 92Turkey leg, meat and skin, rawPoultry Products10 µg3% DV
  93. 93Turkey light meat, roastedPoultry Products10 µg3% DV
  94. 94Turkey drumstick, meat only, roastedPoultry Products10 µg3% DV
  95. 95Roasted turkey wing, meat onlyPoultry Products10 µg3% DV
  96. 96Turkey wing, meat only, roastedPoultry Products10 µg3% DV
  97. 97Chicken breast, skinless boneless, rawPoultry Products9 µg2% DV
  98. 98BBQ rotisserie chicken drumstick, meat and skinPoultry Products9 µg2% DV
  99. 99BBQ rotisserie chicken drumstick, meat onlyPoultry Products9 µg2% DV
  100. 100BBQ rotisserie chicken skinPoultry Products9 µg2% 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.