Foods high in folate

Turkey liver, raw tops the list with 765 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. 1Turkey liver, rawPoultry Products · 4 oz (113 g)765 µg191% DV
2. 2Raw goose liverPoultry Products · 1 liver (94 g)694 µg173% DV
3. 3Chicken liver, rawPoultry Products · 4 oz (113 g)664 µg166% DV
4. 4Capon giblets, cooked, simmeredPoultry Products · 1 cup, chopped or diced (145 g)600 µg150% DV
5. 5Turkey liver, cooked, simmeredPoultry Products · 3 oz (85 g)587 µg147% DV
6. 6Chicken giblets, friedPoultry Products · 1 cup, chopped or diced (145 g)550 µg137% DV
7. 7Simmered stewing chicken gibletsPoultry Products · 1 cup, chopped or diced (145 g)532 µg133% DV
8. 8Chicken liver, simmeredPoultry Products · 3 oz (85 g)491 µg123% DV
9. 9Chicken liver, pan-friedPoultry Products · 3 oz (85 g)476 µg119% DV
10. 10Capon giblets, rawPoultry Products · 1 giblets (115 g)453 µg113% DV
11. 11Simmered roasting chicken gibletsPoultry Products · 1 cup, chopped or diced (145 g)439 µg110% DV
12. 12Turkey giblets, rawPoultry Products · 4 oz (113 g)374 µg94% DV
13. 13Domestic duck liver, rawPoultry Products · 1 liver (44 g)325 µg81% DV
14. 14Turkey giblets, simmeredPoultry Products · 3 oz (85 g)258 µg64% DV
15. 15Simmered chicken gibletsPoultry Products · 3 oz (85 g)218 µg55% DV
16. 16Chicken heart, simmeredPoultry Products · 1 cup, chopped or diced (145 g)116 µg29% DV
17. 17Raw stewing chicken gibletsPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (28 g)98 µg25% DV
18. 18Chicken giblets, rawPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (23 g)79.3 µg20% DV
19. 19Chicken feet, boiledPoultry Products · 3 oz (85 g)73.1 µg18% DV
20. 20Raw roasting chicken gibletsPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (25 g)69 µg17% DV
21. 21Batter-fried chicken skinPoultry Products · 3 oz (85 g)52.7 µg13% DV
22. 22Raw duck meatPoultry Products · 1 unit (yield from 1 lb ready-to-cook duck) (137 g)34.3 µg9% DV
23. 23Whole chicken with giblets and neck, friedPoultry Products · 3 oz (85 g)32.3 µg8% DV
24. 24Raw stewing chicken, meat, skin, giblets, neckPoultry Products · 3 oz (85 g)31.4 µg8% DV
25. 25Breaded turkey sticks, friedPoultry Products · 1 stick (2.25 oz) (64 g)27.5 µg7% DV
26. 26Whole chicken with giblets and neck, friedPoultry Products · 3 oz (85 g)27.2 µg7% DV
27. 27Raw goose meatPoultry Products · 3 oz (85 g)26.4 µg7% DV
28. 28Batter-fried chicken light meat, skin onPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (113 g)26 µg6% DV
29. 29Whole chicken with giblets and neck, rawPoultry Products · 3 oz (85 g)25.5 µg6% DV
30. 30Whole chicken with giblets and neck, roastedPoultry Products · 3 oz (85 g)24.6 µg6% DV
31. 31Chicken breast, skinless boneless, rawPoultry Products · 1 piece (272 g)24.5 µg6% DV
32. 32Stewed chicken, meat, skin, giblets, neckPoultry Products · 3 oz (85 g)22.9 µg6% DV
33. 33Raw capon, wholePoultry Products · 3 oz (85 g)22.9 µg6% DV
34. 34Chicken leg, meat and skin, fried in batterPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (95 g)22.8 µg6% DV
35. 35Roasted capon, wholePoultry Products · 3 oz (85 g)22.1 µg6% DV
36. 36Raw roasting chicken, wholePoultry Products · 3 oz (85 g)22.1 µg6% DV
37. 37Batter-fried chicken, meat and skinPoultry Products · 3 oz (85 g)21.3 µg5% DV
38. 38Stewed stewing chicken, wholePoultry Products · 3 oz (85 g)21.3 µg5% DV
39. 39Chicken breast, skinless, boneless, with solution, rawPoultry Products · 1 piece (263 g)21 µg5% DV
40. 40Mechanically deboned poultry, without skin, rawPoultry Products · 0.5 lb (227 g)20.4 µg5% DV
41. 41Chicken dark meat and skin, friedPoultry Products · 3 oz (85 g)20.4 µg5% DV
42. 42Batter-fried chicken back, meat and skinPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (72 g)20.2 µg5% DV
43. 43Roasted roasting chicken, meat, skin, giblets, neckPoultry Products · 3 oz (85 g)19.6 µg5% DV
44. 44Wild duck breast, meat only, rawPoultry Products · 1 unit (yield from 1 lb ready-to-cook duck) (73 g)18.3 µg5% DV
45. 45Chicken breast, meat and skin, fried in batterPoultry Products · 3 oz (85 g)17.9 µg4% DV
46. 46Wild duck, meat and skin, rawPoultry Products · 3 oz (85 g)17.9 µg4% DV
47. 47Flour-fried chicken skinPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (33 g)17.5 µg4% DV
48. 48Roasted goose meatPoultry Products · 1 unit (yield from 1 lb ready-to-cook goose) (143 g)17.2 µg4% DV
49. 49Smoked goose liver pâté, cannedPoultry Products · 1 oz (28.4 g)17 µg4% DV
50. 50Mechanically deboned turkey, rawPoultry Products · 0.5 lb (227 g)15.9 µg4% DV
51. 51Ground emu, rawPoultry Products · 1 patty (117 g)15.2 µg4% DV
52. 52Chicken dark meat and skin, friedPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (110 g)14.3 µg4% DV
53. 53Roasted duck meatPoultry Products · 1 cup, chopped or diced (140 g)14 µg4% DV
54. 54Mechanically deboned poultry, with skin, rawPoultry Products · 0.5 lb (227 g)13.6 µg3% DV
55. 55Ostrich inside leg, cookedPoultry Products · 1 serving ( 3 oz ) (85 g)13.6 µg3% DV
56. 56Ostrich inside strip, cookedPoultry Products · 1 serving ( 3 oz ) (85 g)13.6 µg3% DV
57. 57Ostrich outside strip, cookedPoultry Products · 1 serving ( 3 oz ) (85 g)13.6 µg3% DV
58. 58Ostrich oyster, cookedPoultry Products · 1 serving ( 3 oz ) (85 g)13.6 µg3% DV
59. 59Chicken thigh, meat and skin, fried in batterPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (52 g)13.5 µg3% DV
60. 60Ostrich tip trimmed, cookedPoultry Products · 1 serving ( 3 oz ) (85 g)12.8 µg3% DV
61. 61Ostrich top loin, cookedPoultry Products · 1 serving ( 3 oz ) (85 g)12.8 µg3% DV
62. 62Chicken dark meat, friedPoultry Products · 1 cup (140 g)12.6 µg3% DV
63. 63Squab, raw, meat and skinPoultry Products · 1 squab (199 g)11.9 µg3% DV
64. 64Ground ostrich, pan-broiledPoultry Products · 1 serving ( 3 oz ) (85 g)11.9 µg3% DV
65. 65Squab, meat only, rawPoultry Products · 1 squab (168 g)11.8 µg3% DV
66. 66Mechanically deboned poultry, from hens, rawPoultry Products · 0.5 lb (227 g)11.3 µg3% DV
67. 67Chicken dark meat, roastedPoultry Products · 1 cup, chopped or diced (140 g)11.2 µg3% DV
68. 68Stewed stewing chicken dark meatPoultry Products · 1 cup, chopped or diced (140 g)11.2 µg3% DV
69. 69Turkey back, meat and skin, roastedPoultry Products · 1 cup, chopped or diced (140 g)11.2 µg3% DV
70. 70Raw duck, with skinPoultry Products · 3 oz (85 g)11.1 µg3% DV
71. 71Emu fan fillet, rawPoultry Products · 1 serving ( 3 oz ) (85 g)11.1 µg3% DV
72. 72Emu full rump, rawPoultry Products · 3 oz (85 g)11.1 µg3% DV
73. 73Emu oyster, rawPoultry Products · 3 oz (85 g)11.1 µg3% DV
74. 74Turkey gizzard, cooked, simmeredPoultry Products · 3 oz (85 g)11.1 µg3% DV
75. 75Chicken dark meat, rawPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (109 g)10.9 µg3% DV
76. 76Raw stewing chicken dark meatPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (105 g)10.5 µg3% DV
77. 77Turkey leg, meat and skin, rawPoultry Products · 1 unit (yield from 1 lb ready-to-cook turkey) (105 g)10.5 µg3% DV
78. 78Chicken drumstick, meat and skin, fried in batterPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (43 g)10.3 µg3% DV
79. 79Turkey breast, meat and skin, rawPoultry Products · 1 unit (yield from 1 lb ready-to-cook turkey) (146 g)10.2 µg3% DV
80. 80Breaded chicken tenders, microwavedPoultry Products · 3 oz (85 g)10.2 µg3% DV
81. 81Breaded chicken tenders, uncookedPoultry Products · 3 oz (85 g)10.2 µg3% DV
82. 82Rotisserie chicken thigh, meat and skin, cookedPoultry Products · 1 serving (85 g)10.2 µg3% DV
83. 83Rotisserie chicken thigh, meat only, cookedPoultry Products · 1 serving (3 oz) (85 g)10.2 µg3% DV
84. 84Emu flat fillet, rawPoultry Products · 3 oz (85 g)10.2 µg3% DV
85. 85Emu inside drum, rawPoultry Products · 3 oz (85 g)10.2 µg3% DV
86. 86Chicken back, meat only, rawPoultry Products · 4 oz (113 g)10.2 µg3% DV
87. 87Raw roasting chicken dark meatPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (113 g)10.2 µg3% DV
88. 88Raw pheasant leg meatPoultry Products · 1 unit (yield from 1 lb ready-to-eat pheasant) (99 g)9.9 µg2% DV
89. 89Chicken dark meat, stewedPoultry Products · 1 cup, chopped or diced (140 g)9.8 µg2% DV
90. 90Chicken drumstick, meat and skin, stewedPoultry Products · 1 cup, chopped or diced (140 g)9.8 µg2% DV
91. 91Chicken meat, friedPoultry Products · 1 cup, chopped or diced (140 g)9.8 µg2% DV
92. 92Chicken thigh, meat only, stewedPoultry Products · 1 cup, chopped or diced (140 g)9.8 µg2% DV
93. 93Roasted roasting chicken dark meatPoultry Products · 1 cup, chopped or diced (140 g)9.8 µg2% DV
94. 94Frozen glazed BBQ chicken wings, heatedPoultry Products · 1 serving (96 g)9.6 µg2% DV
95. 95Rotisserie chicken drumstick, meat and skin, cookedPoultry Products · 1 serving (3 oz) (85 g)9.3 µg2% DV
96. 96Flour-fried chicken, meat and skinPoultry Products · 3 oz (85 g)9.3 µg2% DV
97. 97Rotisserie chicken breast, meat and skin, cookedPoultry Products · 1 serving (3 oz) (85 g)9.3 µg2% DV
98. 98Rotisserie chicken breast, meat only, cookedPoultry Products · 3 oz (85 g)9.3 µg2% DV
99. 99Rotisserie chicken skin, cookedPoultry Products · 3 oz (85 g)9.3 µg2% DV
100. 100Ground turkey, fat free, rawPoultry Products · 4 oz (113 g)9 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.