Foods high in folate

On the Border soft taco with ground beef, cheese, lettuce tops the list with 130 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. 1On the Border soft taco with ground beef, cheese, lettuceRestaurant Foods · 1 serving varied from 2-3 tacos per serving (324 g)130 µg32% DV
  2. 2On The Border cheese quesadillaRestaurant Foods · 1 serving 1 quesadilla (203 g)112 µg28% DV
  3. 3Mexican soft taco with ground beef, cheese, lettuceRestaurant Foods · 1 serving varied from 1 to 3 tacos per serving (281 g)107 µg27% DV
  4. 4Cheese quesadilla, Mexican styleRestaurant Foods · 1 serving serving size varied on diameter and count of quesadila (205 g)107 µg27% DV
  5. 5Restaurant breaded fried shrimpRestaurant Foods · 1 serving (169 g)105 µg26% DV
  6. 6Mexican Spanish riceRestaurant Foods · 1 cup (116 g)95.1 µg24% DV
  7. 7Fried mozzarella sticksRestaurant Foods · 1 serving (245 g)88.2 µg22% DV
  8. 8Restaurant mac and cheeseRestaurant Foods · 1 serving (210 g)88.2 µg22% DV
  9. 9Pork tamaleRestaurant Foods · 1 piece (142 g)85.2 µg21% DV
  10. 10Cracker Barrel macaroni n' cheese, kid's menuRestaurant Foods · 1 serving (257 g)79.7 µg20% DV
  11. 11Chinese vegetable chow meinRestaurant Foods · 1 cup (195 g)78 µg20% DV
  12. 12Carrabba's chicken parmesanRestaurant Foods · 1 serving (339 g)74.6 µg19% DV
  13. 13Denny's macaroni and cheeseRestaurant Foods · 1 serving (180 g)64.8 µg16% DV
  14. 14Latino beef empanadasRestaurant Foods · 1 piece (89 g)61.4 µg15% DV
  15. 15Chinese chicken and vegetablesRestaurant Foods · 1 cup (153 g)61.2 µg15% DV
  16. 16Denny's mozzarella cheese sticksRestaurant Foods · 1 serving (228 g)59.3 µg15% DV
  17. 17On The Border Mexican riceRestaurant Foods · 1 cup (114 g)59.3 µg15% DV
  18. 18Cracker Barrel steak friesRestaurant Foods · 1 serving (198 g)57.4 µg14% DV
  19. 19Chicken parmesan without pastaRestaurant Foods · 1 serving (301 g)57.2 µg14% DV
  20. 20Denny's golden fried shrimpRestaurant Foods · 1 serving (100 g)54 µg14% DV
  21. 21Cracker Barrel mac and cheeseRestaurant Foods · 1 serving (175 g)49 µg12% DV
  22. 22Olive Garden chicken parmigianaRestaurant Foods · 1 serving (304 g)48.6 µg12% DV
  23. 23On The Border refried beansRestaurant Foods · 1 cup (135 g)48.6 µg12% DV
  24. 24Denny's spaghetti and meatballsRestaurant Foods · 1 cup (134 g)48.2 µg12% DV
  25. 25Spaghetti and meatballsRestaurant Foods · 1 cup (134 g)48.2 µg12% DV
  26. 26Mexican refried beansRestaurant Foods · 1 cup (148 g)42.9 µg11% DV
  27. 27Mexican restaurant cheese enchiladaRestaurant Foods · 1 serving serving size varied from 1 to 3 enchiladas (244 g)41.5 µg10% DV
  28. 28Chili with meat and beansRestaurant Foods · 1 serving (182 g)40 µg10% DV
  29. 29Restaurant battered fried fish filletRestaurant Foods · 1 serving (226 g)38.4 µg10% DV
  30. 30Chinese vegetable lo mein, without meatRestaurant Foods · 1 cup (136 g)38.1 µg10% DV
  31. 31Cracker Barrel thick-cut onion ringsRestaurant Foods · 1 serving (261 g)36.5 µg9% DV
  32. 32Onion ringsRestaurant Foods · 1 serving (259 g)36.3 µg9% DV
  33. 33Mexican restaurant cheese tamalesRestaurant Foods · 1 serving serving size varied from 1 to 3 tamales (302 g)36.2 µg9% DV
  34. 34On The Border cheese enchiladaRestaurant Foods · 1 serving serving size varied from 1 to 3 enchiladas (250 g)35 µg9% DV
  35. 35Denny's fried battered fish filletRestaurant Foods · 1 serving (201 g)34.2 µg9% DV
  36. 36Applebee's Double Crunch ShrimpRestaurant Foods · 1 serving (206 g)28.8 µg7% DV
  37. 37Denny's hash brownsRestaurant Foods · 1 serving (124 g)28.5 µg7% DV
  38. 38Restaurant hash brownsRestaurant Foods · 1 serving (124 g)28.5 µg7% DV
  39. 39Denny's chicken stripsRestaurant Foods · 1 serving (194 g)27.2 µg7% DV
  40. 40ColeslawRestaurant Foods · 1 serving (108 g)27 µg7% DV
  41. 41Restaurant french friesRestaurant Foods · 1 serving (170 g)25.5 µg6% DV
  42. 42Denny's french friesRestaurant Foods · 1 serving (165 g)24.8 µg6% DV
  43. 43Restaurant chicken tendersRestaurant Foods · 1 serving (201 g)22.1 µg6% DV
  44. 44Denny's onion ringsRestaurant Foods · 1 serving (166 g)21.6 µg5% DV
  45. 45Denny's star shaped chicken nuggetsRestaurant Foods · 1 serving 4 pieces in serving (67 g)19.4 µg5% DV
  46. 46Cracker Barrel fried chicken tendersRestaurant Foods · 1 serving (175 g)12.3 µg3% DV
  47. 47Chinese sweet and sour chickenRestaurant Foods · 3 pieces (55 g)8.3 µg2% DV
  48. 48Chinese fried rice without meatRestaurant Foods · 1 cup (137 g)8.2 µg2% DV
  49. 49Restaurant chicken fingersRestaurant Foods · 1 serving (114 g)8 µg2% DV
  50. 50Chinese General Tso's chickenRestaurant Foods · 3 pieces (53 g)8 µg2% DV
  51. 51Cracker Barrel fried chicken tendersRestaurant Foods · 1 serving (103 g)7.2 µg2% DV
  52. 52Chinese lemon chickenRestaurant Foods · 3 pieces (73 g)6.6 µg2% DV
  53. 53Chinese orange chickenRestaurant Foods · 3 pieces (63 g)6.3 µg2% DV
  54. 54Latino pupusas del cerdoRestaurant Foods · 1 piece (122 g)4.9 µg1% DV
  55. 55Latino pupusas con quesoRestaurant Foods · 1 piece (117 g)3.5 µg1% DV
  56. 56Latino corn tamaleRestaurant Foods · 1 piece (166 g)1.7 µg0% DV

More rankings

Foods high in Vitamin AFoods high in Vitamin CFoods high in Vitamin DFoods high in Vitamin EFoods high in Vitamin KFoods high in thiaminFoods high in riboflavinFoods high in niacinFoods high in pantothenic acidFoods high in Vitamin B6Foods high in biotinFoods high in Vitamin B12

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.