Foods high in folate

Mexican Spanish rice tops the list with 82 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. 1Mexican Spanish riceRestaurant Foods82 µg21% DV
  2. 2Latino beef empanadasRestaurant Foods69 µg17% DV
  3. 3Restaurant breaded fried shrimpRestaurant Foods62 µg16% DV
  4. 4Pork tamaleRestaurant Foods60 µg15% DV
  5. 5On The Border cheese quesadillaRestaurant Foods55 µg14% DV
  6. 6Denny's golden fried shrimpRestaurant Foods54 µg14% DV
  7. 7On The Border Mexican riceRestaurant Foods52 µg13% DV
  8. 8Cheese quesadilla, Mexican styleRestaurant Foods52 µg13% DV
  9. 9Chinese beef and vegetablesRestaurant Foods45 µg11% DV
  10. 10Olive Garden cheese ravioli with marinaraRestaurant Foods44 µg11% DV
  11. 11Restaurant mac and cheeseRestaurant Foods42 µg11% DV
  12. 12On the Border soft taco with ground beef, cheese, lettuceRestaurant Foods40 µg10% DV
  13. 13Chinese chicken and vegetablesRestaurant Foods40 µg10% DV
  14. 14Chinese vegetable chow meinRestaurant Foods40 µg10% DV
  15. 15Italian restaurant lasagna with meatRestaurant Foods38 µg10% DV
  16. 16Mexican soft taco with ground beef, cheese, lettuceRestaurant Foods38 µg10% DV
  17. 17Denny's macaroni and cheeseRestaurant Foods36 µg9% DV
  18. 18Denny's spaghetti and meatballsRestaurant Foods36 µg9% DV
  19. 19On The Border refried beansRestaurant Foods36 µg9% DV
  20. 20Fried mozzarella sticksRestaurant Foods36 µg9% DV
  21. 21Spaghetti and meatballsRestaurant Foods36 µg9% DV
  22. 22Olive Garden lasagna classicoRestaurant Foods35 µg9% DV
  23. 23Carrabba's spaghetti with pomodoroRestaurant Foods32 µg8% DV
  24. 24Cracker Barrel macaroni n' cheese, kid's menuRestaurant Foods31 µg8% DV
  25. 25Carrabba's spaghetti with meat sauceRestaurant Foods30 µg8% DV
  26. 26Olive Garden spaghetti with meat sauceRestaurant Foods30 µg8% DV
  27. 27Italian spaghetti with meat sauceRestaurant Foods30 µg8% DV
  28. 28Cracker Barrel steak friesRestaurant Foods29 µg7% DV
  29. 29Denny's star shaped chicken nuggetsRestaurant Foods29 µg7% DV
  30. 30Spaghetti with pomodoro sauce, no meatRestaurant Foods29 µg7% DV
  31. 31Mexican refried beansRestaurant Foods29 µg7% DV
  32. 32Cracker Barrel mac and cheeseRestaurant Foods28 µg7% DV
  33. 33Chinese vegetable lo mein, without meatRestaurant Foods28 µg7% DV
  34. 34Cheese ravioli with marinara sauceRestaurant Foods28 µg7% DV
  35. 35Olive Garden spaghetti with pomodoroRestaurant Foods27 µg7% DV
  36. 36Denny's mozzarella cheese sticksRestaurant Foods26 µg7% DV
  37. 37ColeslawRestaurant Foods25 µg6% DV
  38. 38Denny's hash brownsRestaurant Foods23 µg6% DV
  39. 39Restaurant hash brownsRestaurant Foods23 µg6% DV
  40. 40Carrabba's chicken parmesanRestaurant Foods22 µg6% DV
  41. 41Chili with meat and beansRestaurant Foods22 µg6% DV
  42. 42Chicken parmesan without pastaRestaurant Foods19 µg5% DV
  43. 43Denny's fried battered fish filletRestaurant Foods17 µg4% DV
  44. 44Restaurant battered fried fish filletRestaurant Foods17 µg4% DV
  45. 45Mexican restaurant cheese enchiladaRestaurant Foods17 µg4% DV
  46. 46Carabba's lasagneRestaurant Foods16 µg4% DV
  47. 47Olive Garden chicken parmigianaRestaurant Foods16 µg4% DV
  48. 48Chinese kung pao chickenRestaurant Foods16 µg4% DV
  49. 49Denny's french friesRestaurant Foods15 µg4% DV
  50. 50Chinese General Tso's chickenRestaurant Foods15 µg4% DV
  51. 51Chinese sweet and sour chickenRestaurant Foods15 µg4% DV
  52. 52Restaurant french friesRestaurant Foods15 µg4% DV
  53. 53Applebee's Double Crunch ShrimpRestaurant Foods14 µg4% DV
  54. 54Cracker Barrel thick-cut onion ringsRestaurant Foods14 µg4% DV
  55. 55Denny's chicken stripsRestaurant Foods14 µg4% DV
  56. 56On The Border cheese enchiladaRestaurant Foods14 µg4% DV
  57. 57Onion ringsRestaurant Foods14 µg4% DV
  58. 58Denny's onion ringsRestaurant Foods13 µg3% DV
  59. 59Mexican restaurant cheese tamalesRestaurant Foods12 µg3% DV
  60. 60Carrabba's cheese ravioli with marinaraRestaurant Foods11 µg3% DV
  61. 61Restaurant chicken tendersRestaurant Foods11 µg3% DV
  62. 62Chinese orange chickenRestaurant Foods10 µg3% DV
  63. 63Chinese lemon chickenRestaurant Foods9 µg2% DV
  64. 64Chinese sesame chickenRestaurant Foods8 µg2% DV
  65. 65Cracker Barrel fried chicken tendersRestaurant Foods7 µg2% DV
  66. 66Cracker Barrel fried chicken tendersRestaurant Foods7 µg2% DV
  67. 67Restaurant chicken fingersRestaurant Foods7 µg2% DV
  68. 68Chinese fried rice without meatRestaurant Foods6 µg2% DV
  69. 69Latino pupusas del cerdoRestaurant Foods4 µg1% DV
  70. 70Latino pupusas con quesoRestaurant Foods3 µg1% DV
  71. 71Latino corn tamaleRestaurant Foods1 µg0% 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.