Foods high in folate

Ready-to-serve fish sauce tops the list with 146 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. 1Ready-to-serve fish sauceSoups, Sauces, and Gravies146 µg
2. 2Soup, beef stroganoff, canned, chunky style, ready-to-serveSoups, Sauces, and Gravies75.5 µg
3. 3Black bean soup, canned, condensedSoups, Sauces, and Gravies72.5 µg
4. 4Canned black bean soup, with waterSoups, Sauces, and Gravies71.7 µg
5. 5Minestrone soup, canned, with waterSoups, Sauces, and Gravies61.8 µg
6. 6Canned immature green hot chili peppersSoups, Sauces, and Gravies60 µg
7. 7Minestrone soup, canned, condensedSoups, Sauces, and Gravies58.8 µg
8. 8Chinese wonton soupSoups, Sauces, and Gravies56.3 µg
9. 9Dry ramen noodles, reduced fat, reduced sodiumSoups, Sauces, and Gravies54.6 µg
10. 10Ready-to-serve hot pepper sauceSoups, Sauces, and Gravies54.5 µg
11. 11Minestrone soup, canned, chunky, ready-to-serveSoups, Sauces, and Gravies52.8 µg
12. 12Canned mature red hot chili peppersSoups, Sauces, and Gravies52.4 µg
13. 13Soup, chicken noodle, low sodium, canned, prepared with equal volume waterSoups, Sauces, and Gravies48 µg
14. 14Chicken noodle soup, dry mix, with waterSoups, Sauces, and Gravies47.8 µg
15. 15Low sodium prepared meat or poultry gravySoups, Sauces, and Gravies47.2 µg
16. 16Turkey noodle soup, canned, with waterSoups, Sauces, and Gravies46.4 µg
17. 17Broccoli cheese soup, canned, condensedSoups, Sauces, and Gravies46 µg
18. 18Beef broth and consomme soup, canned, condensedSoups, Sauces, and Gravies45.5 µg
19. 19Chicken noodle soup, canned, condensedSoups, Sauces, and Gravies43.8 µg
20. 20Canned reduced sodium split pea and ham soupSoups, Sauces, and Gravies42.6 µg
21. 21Canned chicken noodle soup, with waterSoups, Sauces, and Gravies41.7 µg
22. 22Chicken and vegetable soup, canned, ready-to-serveSoups, Sauces, and Gravies39.4 µg
23. 23Tuong Ot Sriracha hot chile sauceSoups, Sauces, and Gravies39.2 µg
24. 24Ramen noodle soup, drySoups, Sauces, and Gravies37.5 µg
25. 25Canned reduced sodium bean and ham soupSoups, Sauces, and Gravies35.8 µg
26. 26Lentil with ham soup, canned, ready-to-serveSoups, Sauces, and Gravies35.7 µg
27. 27Chicken gravy, drySoups, Sauces, and Gravies35.7 µg
28. 28Canned beef noodle soup, with waterSoups, Sauces, and Gravies35.3 µg
29. 29Beef noodle soup, canned, condensedSoups, Sauces, and Gravies34.3 µg
30. 30Canned reduced sodium minestrone soupSoups, Sauces, and Gravies34 µg
31. 31Cheese sauce mix, drySoups, Sauces, and Gravies30.6 µg
32. 32Chicken noodle soup mix, drySoups, Sauces, and Gravies30.5 µg
33. 33Ready-to-serve oyster sauceSoups, Sauces, and Gravies29.4 µg
34. 34Tomato soup mix, dry, prepared with waterSoups, Sauces, and Gravies28.9 µg
35. 35Canned reduced sodium split pea soupSoups, Sauces, and Gravies28.2 µg
36. 36Cream of asparagus soup, canned, condensedSoups, Sauces, and Gravies27.5 µg
37. 37Soup, vegetable chicken, canned, prepared with water, low sodiumSoups, Sauces, and Gravies27.5 µg
38. 38Dry chicken flavor ramen noodle soupSoups, Sauces, and Gravies26.9 µg
39. 39Chunky chicken noodle soup, canned, ready-to-serveSoups, Sauces, and Gravies26.8 µg
40. 40Onion soup, canned, condensedSoups, Sauces, and Gravies26.1 µg
41. 41Brown gravy, drySoups, Sauces, and Gravies26.1 µg
42. 42Ready-to-serve spaghetti marinara sauceSoups, Sauces, and Gravies26 µg
43. 43Chinese restaurant egg drop soupSoups, Sauces, and Gravies25.9 µg
44. 44Au jus gravy, drySoups, Sauces, and Gravies25.9 µg
45. 45Canned cream of asparagus soup with waterSoups, Sauces, and Gravies25.7 µg
46. 46Low sodium ready-to-serve spaghetti marinara sauceSoups, Sauces, and Gravies25.5 µg
47. 47Turkey gravy, drySoups, Sauces, and Gravies25.3 µg
48. 48Dry beef flavor ramen noodle soupSoups, Sauces, and Gravies25.2 µg
49. 49Fish brothSoups, Sauces, and Gravies25 µg
50. 50Chicken noodle soup, reduced sodium, cannedSoups, Sauces, and Gravies24.4 µg
51. 51Mushroom gravy, cannedSoups, Sauces, and Gravies24 µg
52. 52Sriracha hot chile sauceSoups, Sauces, and Gravies23.7 µg
53. 53Campbell's Chunky Hearty Beef Barley SoupSoups, Sauces, and Gravies21.4 µg
54. 54Beef barley soup, ready to serveSoups, Sauces, and Gravies21.2 µg
55. 55Canned condensed reduced sodium cream of mushroom soupSoups, Sauces, and Gravies21.2 µg
56. 56Salsa verdeSoups, Sauces, and Gravies21.1 µg
57. 57Chinese restaurant hot and sour soupSoups, Sauces, and Gravies20.5 µg
58. 58Chunky vegetable soup, reduced sodium, cannedSoups, Sauces, and Gravies20 µg
59. 59New England clam chowder, canned, with waterSoups, Sauces, and Gravies20 µg
60. 60Condensed canned low sodium vegetable soupSoups, Sauces, and Gravies20 µg
61. 61Tomato beef noodle soup, canned, with waterSoups, Sauces, and Gravies19.6 µg
62. 62Restaurant-prepared shark fin soupSoups, Sauces, and Gravies19.6 µg
63. 63New England clam chowder, canned, condensedSoups, Sauces, and Gravies19.4 µg
64. 64Canned bean with pork soup, with waterSoups, Sauces, and Gravies19 µg
65. 65Beef broth cubes, drySoups, Sauces, and Gravies18.8 µg
66. 66Beef and vegetable soup, canned, ready-to-serveSoups, Sauces, and Gravies18.8 µg
67. 67Tomato beef noodle soup, canned, condensedSoups, Sauces, and Gravies18.8 µg
68. 68Instant dry potato soup mixSoups, Sauces, and Gravies18.7 µg
69. 69Bean and pork soup, canned, condensedSoups, Sauces, and Gravies18.6 µg
70. 70Canned ready-to-serve pizza sauceSoups, Sauces, and Gravies18.5 µg
71. 71Canned cream of asparagus soup, with milkSoups, Sauces, and Gravies18.5 µg
72. 72Low sodium condensed vegetable soup, prepared with waterSoups, Sauces, and Gravies18.2 µg
73. 73Sofrito sauce, prepared from recipeSoups, Sauces, and Gravies18.1 µg
74. 74Thin white sauce with butterSoups, Sauces, and Gravies18.1 µg
75. 75Soup, chunky vegetable, canned, ready-to-serveSoups, Sauces, and Gravies17.9 µg
76. 76Original bean dipSoups, Sauces, and Gravies17.6 µg
77. 77Frito's original bean dipSoups, Sauces, and Gravies17.6 µg
78. 78Soup, cream of mushroom, low sodium, ready-to-serve, cannedSoups, Sauces, and Gravies17 µg
79. 79Bean and frankfurter soup, canned, condensedSoups, Sauces, and Gravies16.9 µg
80. 80Mild red enchilada sauce, ready to serveSoups, Sauces, and Gravies16.7 µg
81. 81Tabasco pepper sauceSoups, Sauces, and Gravies16.7 µg
82. 82Chicken broth cubes, drySoups, Sauces, and Gravies16.2 µg
83. 83Canned bean with frankfurters soup, with waterSoups, Sauces, and Gravies16 µg
84. 84Cha! by Texas Pete sriracha hot chile sauceSoups, Sauces, and Gravies15.7 µg
85. 85Home-prepared beef stockSoups, Sauces, and Gravies15.4 µg
86. 86Vegetarian vegetable soup, canned, condensedSoups, Sauces, and Gravies15.3 µg
87. 87Beef broth powder, drySoups, Sauces, and Gravies15 µg
88. 88Soup, clam chowder, new england, canned, prepared with equal volume low fat (2%) milkSoups, Sauces, and Gravies14.8 µg
89. 89Vegetarian vegetable soup, canned, with waterSoups, Sauces, and Gravies14.3 µg
90. 90Home-prepared chicken stockSoups, Sauces, and Gravies13.9 µg
91. 91Ready-to-serve chunky chicken vegetable potato cheese soupSoups, Sauces, and Gravies13.8 µg
92. 92Salsa, ready-to-serveSoups, Sauces, and Gravies13.8 µg
93. 93Turkey gravy, drySoups, Sauces, and Gravies13.7 µg
94. 94Vegetable soup with beef broth, canned, condensedSoups, Sauces, and Gravies13.6 µg
95. 95Onion gravy, dry, mixSoups, Sauces, and Gravies13.4 µg
96. 96Soup, beef mushroom, canned, prepared with equal volume waterSoups, Sauces, and Gravies13.3 µg
97. 97Manhattan clam chowder, canned, with waterSoups, Sauces, and Gravies13.3 µg
98. 98Cocktail sauceSoups, Sauces, and Gravies13.3 µg
99. 99Manhattan clam chowder, canned, condensedSoups, Sauces, and Gravies13.1 µg
100. 100Mushroom gravy, dry, powderSoups, Sauces, and Gravies13.1 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.