Foods high in folate

Domestic duck liver, raw tops the list with 627 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.

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 Products · 3 oz (85 g)627 µg157% DV
  2. 2Raw goose liverPoultry Products · 3 oz (85 g)627 µg157% DV
  3. 3Turkey liver, cooked, simmeredPoultry Products · 3 oz (85 g)587 µg147% DV
  4. 4Turkey liver, rawPoultry Products · 3 oz (85 g)575 µg144% DV
  5. 5Chicken liver, rawPoultry Products · 3 oz (85 g)500 µg125% DV
  6. 6Chicken liver, simmeredPoultry Products · 3 oz (85 g)491 µg123% DV
  7. 7Chicken liver, pan-friedPoultry Products · 3 oz (85 g)476 µg119% DV
  8. 8Capon giblets, cooked, simmeredPoultry Products · 3 oz (85 g)352 µg88% DV
  9. 9Capon giblets, rawPoultry Products · 3 oz (85 g)335 µg84% DV
  10. 10Chicken giblets, friedPoultry Products · 3 oz (85 g)322 µg81% DV
  11. 11Simmered stewing chicken gibletsPoultry Products · 3 oz (85 g)312 µg78% DV
  12. 12Raw stewing chicken gibletsPoultry Products · 3 oz (85 g)298 µg74% DV
  13. 13Chicken giblets, rawPoultry Products · 3 oz (85 g)293 µg73% DV
  14. 14Turkey giblets, rawPoultry Products · 3 oz (85 g)281 µg70% DV
  15. 15Simmered roasting chicken gibletsPoultry Products · 3 oz (85 g)258 µg64% DV
  16. 16Turkey giblets, simmeredPoultry Products · 3 oz (85 g)258 µg64% DV
  17. 17Raw roasting chicken gibletsPoultry Products · 3 oz (85 g)235 µg59% DV
  18. 18Simmered chicken gibletsPoultry Products · 3 oz (85 g)218 µg55% DV
  19. 19Chicken feet, boiledPoultry Products · 3 oz (85 g)73.1 µg18% DV
  20. 20Chicken heart, simmeredPoultry Products · 3 oz (85 g)68 µg17% DV
  21. 21Raw chicken heartsPoultry Products · 3 oz (85 g)61.2 µg15% DV
  22. 22Batter-fried chicken skinPoultry Products · 3 oz (85 g)52.7 µg13% DV
  23. 23Smoked goose liver pâté, cannedPoultry Products · 3 oz (85 g)51 µg13% DV
  24. 24Flour-fried chicken skinPoultry Products · 3 oz (85 g)45 µg11% DV
  25. 25Breaded turkey sticks, friedPoultry Products · 3 oz (85 g)36.5 µg9% DV
  26. 26Whole chicken with giblets and neck, friedPoultry Products · 3 oz (85 g)32.3 µg8% DV
  27. 27Raw stewing chicken, meat, skin, giblets, neckPoultry Products · 3 oz (85 g)31.4 µg8% DV
  28. 28Whole chicken with giblets and neck, friedPoultry Products · 3 oz (85 g)27.2 µg7% DV
  29. 29Raw goose meatPoultry Products · 3 oz (85 g)26.4 µg7% DV
  30. 30Whole chicken with giblets and neck, rawPoultry Products · 3 oz (85 g)25.5 µg6% DV
  31. 31Whole chicken with giblets and neck, roastedPoultry Products · 3 oz (85 g)24.6 µg6% DV
  32. 32Batter-fried chicken back, meat and skinPoultry Products · 3 oz (85 g)23.8 µg6% DV
  33. 33Stewed chicken, meat, skin, giblets, neckPoultry Products · 3 oz (85 g)22.9 µg6% DV
  34. 34Raw capon, wholePoultry Products · 3 oz (85 g)22.9 µg6% DV
  35. 35Chicken thigh, meat and skin, fried in batterPoultry Products · 3 oz (85 g)22.1 µg6% DV
  36. 36Chicken wing, meat and skin, fried in batterPoultry Products · 3 oz (85 g)22.1 µg6% DV
  37. 37Roasted capon, wholePoultry Products · 3 oz (85 g)22.1 µg6% DV
  38. 38Raw roasting chicken, wholePoultry Products · 3 oz (85 g)22.1 µg6% DV
  39. 39Batter-fried chicken, meat and skinPoultry Products · 3 oz (85 g)21.3 µg5% DV
  40. 40Stewed stewing chicken, wholePoultry Products · 3 oz (85 g)21.3 µg5% DV
  41. 41Raw duck meatPoultry Products · 3 oz (85 g)21.3 µg5% DV
  42. 42Wild duck breast, meat only, rawPoultry Products · 3 oz (85 g)21.3 µg5% DV
  43. 43Chicken dark meat and skin, friedPoultry Products · 3 oz (85 g)20.4 µg5% DV
  44. 44Chicken drumstick, meat and skin, fried in batterPoultry Products · 3 oz (85 g)20.4 µg5% DV
  45. 45Chicken leg, meat and skin, fried in batterPoultry Products · 3 oz (85 g)20.4 µg5% DV
  46. 46Batter-fried chicken light meat, skin onPoultry Products · 3 oz (85 g)19.6 µg5% DV
  47. 47Roasted roasting chicken, meat, skin, giblets, neckPoultry Products · 3 oz (85 g)19.6 µg5% DV
  48. 48Chicken breast, meat and skin, fried in batterPoultry Products · 3 oz (85 g)17.9 µg4% DV
  49. 49Chicken neck, meat and skin, fried in batterPoultry Products · 3 oz (85 g)17.9 µg4% DV
  50. 50Wild duck, meat and skin, rawPoultry Products · 3 oz (85 g)17.9 µg4% DV
  51. 51Flour-fried chicken back, meat and skinPoultry Products · 3 oz (85 g)17 µg4% DV
  52. 52Ostrich inside leg, cookedPoultry Products · 3 oz (85 g)13.6 µg3% DV
  53. 53Ostrich inside strip, cookedPoultry Products · 3 oz (85 g)13.6 µg3% DV
  54. 54Ostrich outside strip, cookedPoultry Products · 3 oz (85 g)13.6 µg3% DV
  55. 55Ostrich oyster, cookedPoultry Products · 3 oz (85 g)13.6 µg3% DV
  56. 56Chicken neck, meat and skin, fried in flourPoultry Products · 3 oz (85 g)12.8 µg3% DV
  57. 57Chicken thigh, meat and skin, fried in flourPoultry Products · 3 oz (85 g)12.8 µg3% DV
  58. 58Ostrich tip trimmed, cookedPoultry Products · 3 oz (85 g)12.8 µg3% DV
  59. 59Ostrich top loin, cookedPoultry Products · 3 oz (85 g)12.8 µg3% DV
  60. 60Ground ostrich, pan-broiledPoultry Products · 3 oz (85 g)11.9 µg3% DV
  61. 61Chicken dark meat and skin, friedPoultry Products · 3 oz (85 g)11.1 µg3% DV
  62. 62Chicken leg, meat and skin, fried in flourPoultry Products · 3 oz (85 g)11.1 µg3% DV
  63. 63Raw duck, with skinPoultry Products · 3 oz (85 g)11.1 µg3% DV
  64. 64Emu fan fillet, rawPoultry Products · 3 oz (85 g)11.1 µg3% DV
  65. 65Emu full rump, rawPoultry Products · 3 oz (85 g)11.1 µg3% DV
  66. 66Ground emu, rawPoultry Products · 3 oz (85 g)11.1 µg3% DV
  67. 67Emu oyster, rawPoultry Products · 3 oz (85 g)11.1 µg3% DV
  68. 68Turkey gizzard, cooked, simmeredPoultry Products · 3 oz (85 g)11.1 µg3% DV
  69. 69Breaded chicken tenders, microwavedPoultry Products · 3 oz (85 g)10.2 µg3% DV
  70. 70Breaded chicken tenders, uncookedPoultry Products · 3 oz (85 g)10.2 µg3% DV
  71. 71Rotisserie chicken thigh, meat and skin, cookedPoultry Products · 3 oz (85 g)10.2 µg3% DV
  72. 72Rotisserie chicken thigh, meat only, cookedPoultry Products · 3 oz (85 g)10.2 µg3% DV
  73. 73Chicken wing, frozen, glazed, barbecue, heatedPoultry Products · 3 oz (85 g)10.2 µg3% DV
  74. 74Emu flat fillet, rawPoultry Products · 3 oz (85 g)10.2 µg3% DV
  75. 75Emu inside drum, rawPoultry Products · 3 oz (85 g)10.2 µg3% DV
  76. 76Roasted goose meatPoultry Products · 3 oz (85 g)10.2 µg3% DV
  77. 77Rotisserie chicken drumstick, meat and skin, cookedPoultry Products · 3 oz (85 g)9.3 µg2% DV
  78. 78Chicken drumstick, meat and skin, fried in flourPoultry Products · 3 oz (85 g)9.3 µg2% DV
  79. 79Flour-fried chicken, meat and skinPoultry Products · 3 oz (85 g)9.3 µg2% DV
  80. 80Rotisserie chicken breast, meat and skin, cookedPoultry Products · 3 oz (85 g)9.3 µg2% DV
  81. 81Rotisserie chicken breast, meat only, cookedPoultry Products · 3 oz (85 g)9.3 µg2% DV
  82. 82Rotisserie chicken skin, cookedPoultry Products · 3 oz (85 g)9.3 µg2% DV
  83. 83Chicken dark meat, rawPoultry Products · 3 oz (85 g)8.5 µg2% DV
  84. 84Rotisserie chicken drumstick, meat only, cookedPoultry Products · 3 oz (85 g)8.5 µg2% DV
  85. 85Raw stewing chicken dark meatPoultry Products · 3 oz (85 g)8.5 µg2% DV
  86. 86Frozen chicken wings, glazed, barbecue flavoredPoultry Products · 3 oz (85 g)8.5 µg2% DV
  87. 87Frozen glazed BBQ chicken wings, heatedPoultry Products · 3 oz (85 g)8.5 µg2% DV
  88. 88Roasted duck meatPoultry Products · 3 oz (85 g)8.5 µg2% DV
  89. 89Emu full rump, broiledPoultry Products · 3 oz (85 g)8.5 µg2% DV
  90. 90Emu inside drum, broiledPoultry Products · 3 oz (85 g)8.5 µg2% DV
  91. 91Raw pheasant leg meatPoultry Products · 3 oz (85 g)8.5 µg2% DV
  92. 92Turkey leg, meat and skin, rawPoultry Products · 3 oz (85 g)8.5 µg2% DV
  93. 93Turkey light meat, roastedPoultry Products · 3 oz (85 g)8.5 µg2% DV
  94. 94Turkey drumstick, meat only, roastedPoultry Products · 3 oz (85 g)8.5 µg2% DV
  95. 95Roasted turkey wing, meat onlyPoultry Products · 3 oz (85 g)8.5 µg2% DV
  96. 96Turkey wing, meat only, roastedPoultry Products · 3 oz (85 g)8.5 µg2% DV
  97. 97Chicken breast, skinless boneless, rawPoultry Products · 3 oz (85 g)7.7 µg2% DV
  98. 98BBQ rotisserie chicken drumstick, meat and skinPoultry Products · 3 oz (85 g)7.7 µg2% DV
  99. 99BBQ rotisserie chicken drumstick, meat onlyPoultry Products · 3 oz (85 g)7.7 µg2% DV
  100. 100BBQ rotisserie chicken skinPoultry Products · 3 oz (85 g)7.7 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.