Foods high in folate

Raw goose liver tops the list with 555 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.

1. 1Raw goose liverPoultry Products555 µg
2. 2Domestic duck liver, rawPoultry Products543 µg
3. 3Turkey liver, rawPoultry Products529 µg
4. 4Chicken liver, rawPoultry Products494 µg
5. 5Turkey liver, cooked, simmeredPoultry Products366 µg
6. 6Chicken liver, simmeredPoultry Products346 µg
7. 7Chicken liver, pan-friedPoultry Products326 µg
8. 8Capon giblets, rawPoultry Products303 µg
9. 9Chicken giblets, rawPoultry Products278 µg
10. 10Turkey giblets, rawPoultry Products267 µg
11. 11Capon giblets, cooked, simmeredPoultry Products252 µg
12. 12Raw roasting chicken gibletsPoultry Products217 µg
13. 13Raw stewing chicken gibletsPoultry Products208 µg
14. 14Simmered stewing chicken gibletsPoultry Products189 µg
15. 15Simmered roasting chicken gibletsPoultry Products184 µg
16. 16Turkey giblets, simmeredPoultry Products175 µg
17. 17Simmered chicken gibletsPoultry Products164 µg
18. 18Chicken giblets, friedPoultry Products137 µg
19. 19Raw chicken heartsPoultry Products47.1 µg
20. 20Chicken heart, simmeredPoultry Products43.2 µg
21. 21Chicken feet, boiledPoultry Products40 µg
22. 22Wild duck breast, meat only, rawPoultry Products20.3 µg
23. 23Raw goose meatPoultry Products19.3 µg
24. 24Raw duck meatPoultry Products18.5 µg
25. 25Batter-fried chicken skinPoultry Products15.7 µg
26. 26Breaded turkey sticks, friedPoultry Products15.4 µg
27. 27Raw stewing chicken, meat, skin, giblets, neckPoultry Products14.7 µg
28. 28Whole chicken with giblets and neck, rawPoultry Products14.1 µg
29. 29Whole chicken with giblets and neck, friedPoultry Products13.1 µg
30. 30Smoked goose liver pâté, cannedPoultry Products13 µg
31. 31Emu fan fillet, rawPoultry Products12.6 µg
32. 32Stewed chicken, meat, skin, giblets, neckPoultry Products12.5 µg
33. 33Whole chicken with giblets and neck, roastedPoultry Products12.4 µg
34. 34Raw roasting chicken, wholePoultry Products12.2 µg
35. 35Whole chicken with giblets and neck, friedPoultry Products11.8 µg
36. 36Emu flat fillet, rawPoultry Products11.8 µg
37. 37Stewed stewing chicken, wholePoultry Products11.7 µg
38. 38Raw capon, wholePoultry Products11.6 µg
39. 39Emu full rump, rawPoultry Products11.6 µg
40. 40Roasted capon, wholePoultry Products11.5 µg
41. 41Ostrich inside leg, cookedPoultry Products11.3 µg
42. 42Emu inside drum, rawPoultry Products11.1 µg
43. 43Flour-fried chicken skinPoultry Products10.6 µg
44. 44Roasted roasting chicken, meat, skin, giblets, neckPoultry Products10.5 µg
45. 45Ostrich tip trimmed, cookedPoultry Products10.3 µg
46. 46Ostrich outside strip, cookedPoultry Products10.3 µg
47. 47Ostrich oyster, cookedPoultry Products10.1 µg
48. 48Wild duck, meat and skin, rawPoultry Products10 µg
49. 49Ostrich inside strip, cookedPoultry Products9.8 µg
50. 50Ground emu, rawPoultry Products9.7 µg
51. 51Ostrich top loin, cookedPoultry Products9.7 µg
52. 52Chicken thigh, meat and skin, fried in batterPoultry Products9.4 µg
53. 53Emu oyster, rawPoultry Products9.2 µg
54. 54Chicken drumstick, meat and skin, fried in batterPoultry Products9 µg
55. 55Chicken leg, meat and skin, fried in batterPoultry Products8.8 µg
56. 56Batter-fried chicken, meat and skinPoultry Products8.7 µg
57. 57Batter-fried chicken back, meat and skinPoultry Products8.5 µg
58. 58Turkey gizzard, cooked, simmeredPoultry Products8.4 µg
59. 59Batter-fried chicken light meat, skin onPoultry Products8.3 µg
60. 60Chicken breast, meat and skin, fried in batterPoultry Products8.1 µg
61. 61Chicken dark meat and skin, friedPoultry Products8.1 µg
62. 62Rotisserie chicken breast, meat only, cookedPoultry Products8 µg
63. 63Chicken wing, meat and skin, fried in batterPoultry Products8 µg
64. 64Chicken dark meat, rawPoultry Products8 µg
65. 65Ground ostrich, pan-broiledPoultry Products8 µg
66. 66Raw roasting chicken dark meatPoultry Products8 µg
67. 67Chicken breast, skinless boneless, rawPoultry Products7.5 µg
68. 68Raw pheasant leg meatPoultry Products7.5 µg
69. 69Chicken breast, skinless, boneless, with solution, rawPoultry Products7.4 µg
70. 70Ostrich inside leg, rawPoultry Products7.2 µg
71. 71Turkey drumstick, meat only, roastedPoultry Products7.2 µg
72. 72Ground turkey, fat free, rawPoultry Products7.1 µg
73. 73Ostrich inside strip, rawPoultry Products7.1 µg
74. 74Turkey light meat, meat only, roastedPoultry Products7.1 µg
75. 75Turkey wing, meat only, with added solution, roastedPoultry Products7.1 µg
76. 76Ostrich tip trimmed, rawPoultry Products7 µg
77. 77Ostrich outside leg, rawPoultry Products7 µg
78. 78Turkey leg, meat and skin, rawPoultry Products6.9 µg
79. 79Turkey light meat, meat only, rawPoultry Products6.9 µg
80. 80Roasted turkey breast, meat only, with added solutionPoultry Products6.9 µg
81. 81Ostrich round, rawPoultry Products6.9 µg
82. 82Raw turkey breast, meat only, with solutionPoultry Products6.9 µg
83. 83Turkey wing, meat only, with added solution, rawPoultry Products6.9 µg
84. 84Ostrich fan, rawPoultry Products6.8 µg
85. 85Turkey light meat, roastedPoultry Products6.8 µg
86. 86Turkey wing, meat only, roastedPoultry Products6.8 µg
87. 87Emu outside drum, rawPoultry Products6.8 µg
88. 88Ostrich top loin, rawPoultry Products6.7 µg
89. 89Ostrich outside strip, rawPoultry Products6.7 µg
90. 90Roasted turkey breast, meat onlyPoultry Products6.6 µg
91. 91Whole turkey, meat only, rawPoultry Products6.6 µg
92. 92Chicken back, meat only, rawPoultry Products6.6 µg
93. 93Ostrich tenderloin, rawPoultry Products6.5 µg
94. 94Turkey dark meat, meat only, rawPoultry Products6.5 µg
95. 95Turkey drumstick, meat only, rawPoultry Products6.4 µg
96. 96Emu inside drum, broiledPoultry Products6.4 µg
97. 97Ostrich oyster, rawPoultry Products6.4 µg
98. 98Raw stewing chicken dark meatPoultry Products6.4 µg
99. 99Chicken neck, meat and skin, fried in batterPoultry Products6.4 µg
100. 100Raw roasting chicken meatPoultry Products6.3 µg

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.