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.

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. 26Raw stewing chicken, meat, skin, giblets, neckPoultry Products37 µg9% DV
27. 27Whole chicken with giblets and neck, friedPoultry Products32 µg8% DV
28. 28Raw goose meatPoultry Products31 µg8% DV
29. 29Whole chicken with giblets and neck, rawPoultry Products30 µg8% DV
30. 30Whole chicken with giblets and neck, roastedPoultry Products29 µg7% DV
31. 31Batter-fried chicken back, meat and skinPoultry Products28 µg7% DV
32. 32Raw capon, wholePoultry Products27 µg7% DV
33. 33Stewed chicken, meat, skin, giblets, neckPoultry Products27 µg7% DV
34. 34Chicken thigh, meat and skin, fried in batterPoultry Products26 µg7% DV
35. 35Chicken wing, meat and skin, fried in batterPoultry Products26 µg7% DV
36. 36Raw roasting chicken, wholePoultry Products26 µg7% DV
37. 37Roasted capon, wholePoultry Products26 µg7% DV
38. 38Batter-fried chicken, meat and skinPoultry Products25 µg6% DV
39. 39Raw duck meatPoultry Products25 µg6% DV
40. 40Stewed stewing chicken, wholePoultry Products25 µg6% DV
41. 41Wild duck breast, meat only, rawPoultry Products25 µg6% DV
42. 42Chicken drumstick, meat and skin, fried in batterPoultry Products24 µg6% DV
43. 43Chicken leg, meat and skin, fried in batterPoultry Products24 µg6% DV
44. 44Batter-fried chicken light meat, skin onPoultry Products23 µg6% DV
45. 45Roasted roasting chicken, meat, skin, giblets, neckPoultry Products23 µg6% DV
46. 46Chicken breast, meat and skin, fried in batterPoultry Products21 µg5% DV
47. 47Chicken neck, meat and skin, fried in batterPoultry Products21 µg5% DV
48. 48Wild duck, meat and skin, rawPoultry Products21 µg5% DV
49. 49Flour-fried chicken back, meat and skinPoultry Products20 µg5% DV
50. 50Ostrich inside leg, cookedPoultry Products16 µg4% DV
51. 51Ostrich inside strip, cookedPoultry Products16 µg4% DV
52. 52Ostrich outside strip, cookedPoultry Products16 µg4% DV
53. 53Ostrich oyster, cookedPoultry Products16 µg4% DV
54. 54Chicken neck, meat and skin, fried in flourPoultry Products15 µg4% DV
55. 55Chicken thigh, meat and skin, fried in flourPoultry Products15 µg4% DV
56. 56Ostrich tip trimmed, cookedPoultry Products15 µg4% DV
57. 57Ostrich top loin, cookedPoultry Products15 µg4% DV
58. 58Ground ostrich, pan-broiledPoultry Products14 µg4% DV
59. 59Chicken dark meat and skin, friedPoultry Products13 µg3% DV
60. 60Chicken leg, meat and skin, fried in flourPoultry Products13 µg3% DV
61. 61Emu fan fillet, rawPoultry Products13 µg3% DV
62. 62Emu full rump, rawPoultry Products13 µg3% DV
63. 63Emu oyster, rawPoultry Products13 µg3% DV
64. 64Ground emu, rawPoultry Products13 µg3% DV
65. 65Raw duck, with skinPoultry Products13 µg3% DV
66. 66Turkey gizzard, cooked, simmeredPoultry Products13 µg3% DV
67. 67Breaded chicken tenders, microwavedPoultry Products12 µg3% DV
68. 68Breaded chicken tenders, uncookedPoultry Products12 µg3% DV
69. 69Chicken wing, frozen, glazed, barbecue, heatedPoultry Products12 µg3% DV
70. 70Emu flat fillet, rawPoultry Products12 µg3% DV
71. 71Emu inside drum, rawPoultry Products12 µg3% DV
72. 72Roasted goose meatPoultry Products12 µg3% DV
73. 73Rotisserie chicken thigh, meat and skin, cookedPoultry Products12 µg3% DV
74. 74Rotisserie chicken thigh, meat only, cookedPoultry Products12 µg3% DV
75. 75Chicken drumstick, meat and skin, fried in flourPoultry Products11 µg3% DV
76. 76Flour-fried chicken, meat and skinPoultry Products11 µg3% DV
77. 77Rotisserie chicken breast, meat and skin, cookedPoultry Products11 µg3% DV
78. 78Rotisserie chicken breast, meat only, cookedPoultry Products11 µg3% DV
79. 79Rotisserie chicken drumstick, meat and skin, cookedPoultry Products11 µg3% DV
80. 80Rotisserie chicken skin, cookedPoultry Products11 µg3% DV
81. 81Chicken dark meat, rawPoultry Products10 µg3% DV
82. 82Emu full rump, broiledPoultry Products10 µg3% DV
83. 83Emu inside drum, broiledPoultry Products10 µg3% DV
84. 84Frozen chicken wings, glazed, barbecue flavoredPoultry Products10 µg3% DV
85. 85Frozen glazed BBQ chicken wings, heatedPoultry Products10 µg3% DV
86. 86Raw pheasant leg meatPoultry Products10 µg3% DV
87. 87Raw stewing chicken dark meatPoultry Products10 µg3% DV
88. 88Roasted duck meatPoultry Products10 µg3% DV
89. 89Roasted turkey wing, meat onlyPoultry Products10 µg3% DV
90. 90Rotisserie chicken drumstick, meat only, cookedPoultry Products10 µg3% DV
91. 91Turkey drumstick, meat only, roastedPoultry Products10 µg3% DV
92. 92Turkey leg, meat and skin, rawPoultry Products10 µg3% DV
93. 93Turkey light meat, roastedPoultry Products10 µg3% DV
94. 94Turkey wing, meat only, roastedPoultry Products10 µg3% DV
95. 95BBQ rotisserie chicken drumstick, meat and skinPoultry Products9 µg2% DV
96. 96BBQ rotisserie chicken drumstick, meat onlyPoultry Products9 µg2% DV
97. 97BBQ rotisserie chicken skinPoultry Products9 µg2% DV
98. 98Chicken back, meat only, friedPoultry Products9 µg2% DV
99. 99Chicken back, meat only, rawPoultry Products9 µg2% DV
100. 100Chicken breast, skinless boneless, rawPoultry Products9 µg2% 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.