Foods high in folate

Soup, beef stroganoff, canned, chunky style, ready-to-serve tops the list with 178 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. 1Soup, beef stroganoff, canned, chunky style, ready-to-serveSoups, Sauces, and Gravies · 1 cup (240 g)178 µg44% DV
  2. 2Black bean soup, canned, condensedSoups, Sauces, and Gravies · 1 cup (8 fl oz) (257 g)170 µg42% DV
  3. 3Ramen noodle soup, drySoups, Sauces, and Gravies · 1 package without flavor packet (81 g)134 µg33% DV
  4. 4Dry chicken flavor ramen noodle soupSoups, Sauces, and Gravies · 1 package without flavor packet (81 g)95.6 µg24% DV
  5. 5Dry beef flavor ramen noodle soupSoups, Sauces, and Gravies · 1 package without flavor packet (82 g)91 µg23% DV
  6. 6Chicken noodle soup mix, drySoups, Sauces, and Gravies · 1 packet (74 g)85.1 µg21% DV
  7. 7Canned black bean soup, with waterSoups, Sauces, and Gravies · 1 cup (247 g)81.5 µg20% DV
  8. 8Dry ramen noodles, reduced fat, reduced sodiumSoups, Sauces, and Gravies · 1.41 oz dry (half noodle block) (40 g)76.4 µg19% DV
  9. 9Canned reduced sodium bean and ham soupSoups, Sauces, and Gravies · 1 cup (245 g)71 µg18% DV
  10. 10Canned reduced sodium split pea and ham soupSoups, Sauces, and Gravies · 1 cup (245 g)71 µg18% DV
  11. 11Minestrone soup, canned, chunky, ready-to-serveSoups, Sauces, and Gravies · 1 cup (240 g)67.2 µg17% DV
  12. 12Bean and frankfurter soup, canned, condensedSoups, Sauces, and Gravies · 1 cup (8 fl oz) (263 g)63.1 µg16% DV
  13. 13Low sodium prepared meat or poultry gravySoups, Sauces, and Gravies · 1 cup (236 g)59 µg15% DV
  14. 14Tomato beef noodle soup, canned, condensedSoups, Sauces, and Gravies · 1 cup (8 fl oz) (251 g)52.7 µg13% DV
  15. 15Minestrone soup, canned, with waterSoups, Sauces, and Gravies · 1 cup (8 fl oz) (241 g)50.6 µg13% DV
  16. 16Canned reduced sodium split pea soupSoups, Sauces, and Gravies · 1 cup (253 g)50.6 µg13% DV
  17. 17Lentil with ham soup, canned, ready-to-serveSoups, Sauces, and Gravies · 1 cup (8 fl oz) (248 g)49.6 µg12% DV
  18. 18Minestrone soup, canned, condensedSoups, Sauces, and Gravies · 0.5 cup (4 fl oz) (123 g)49.2 µg12% DV
  19. 19Broccoli cheese soup, canned, condensedSoups, Sauces, and Gravies · 1 serving 1/2 cup (121 g)48.4 µg12% DV
  20. 20Soup, vegetable chicken, canned, prepared with water, low sodiumSoups, Sauces, and Gravies · 1 cup (241 g)45.8 µg11% DV
  21. 21Sofrito sauce, prepared from recipeSoups, Sauces, and Gravies · 0.5 cup (103 g)44.3 µg11% DV
  22. 22Canned reduced sodium minestrone soupSoups, Sauces, and Gravies · 1 cup (245 g)41.6 µg10% DV
  23. 23Chinese wonton soupSoups, Sauces, and Gravies · 1 cup (223 g)40.1 µg10% DV
  24. 24Homemade thick white sauceSoups, Sauces, and Gravies · 1 cup (250 g)37.5 µg9% DV
  25. 25Canned condensed tomato bisque soupSoups, Sauces, and Gravies · 1 can (11 oz), undiluted (312 g)37.4 µg9% DV
  26. 26Soup, tomato rice, canned, condensedSoups, Sauces, and Gravies · 1 can (11 oz), undiluted (312 g)34.3 µg9% DV
  27. 27Chicken and vegetable soup, canned, ready-to-serveSoups, Sauces, and Gravies · 1 cup (255 g)33.1 µg8% DV
  28. 28Canned bean with pork soup, with waterSoups, Sauces, and Gravies · 1 serving 1 cup (266 g)31.9 µg8% DV
  29. 29Turkey noodle soup, canned, with waterSoups, Sauces, and Gravies · 1 cup (244 g)31.7 µg8% DV
  30. 30Bean and pork soup, canned, condensedSoups, Sauces, and Gravies · 0.5 cup (130 g)31.2 µg8% DV
  31. 31Canned bean with frankfurters soup, with waterSoups, Sauces, and Gravies · 1 cup (8 fl oz) (250 g)30 µg8% DV
  32. 32Soup, chicken noodle, low sodium, canned, prepared with equal volume waterSoups, Sauces, and Gravies · 1 serving 1 cup (248 g)29.8 µg7% DV
  33. 33Canned cream of asparagus soup, with milkSoups, Sauces, and Gravies · 1 cup (8 fl oz) (248 g)29.8 µg7% DV
  34. 34Canned immature green hot chili peppersSoups, Sauces, and Gravies · 1 cup (245 g)29.4 µg7% DV
  35. 35Canned beef noodle soup, with waterSoups, Sauces, and Gravies · 1 cup (8 fl oz) (244 g)29.3 µg7% DV
  36. 36Chunky bean and ham soup, canned, ready-to-serveSoups, Sauces, and Gravies · 1 cup (8 fl oz) (243 g)29.2 µg7% DV
  37. 37Tomato soup mix, dry, prepared with waterSoups, Sauces, and Gravies · 1 cup 8 fl oz (265 g)29.1 µg7% DV
  38. 38Beef noodle soup, canned, condensedSoups, Sauces, and Gravies · 0.5 cup (125 g)28.8 µg7% DV
  39. 39Mushroom gravy, cannedSoups, Sauces, and Gravies · 1 cup (238 g)28.6 µg7% DV
  40. 40Canned condensed reduced sodium cream of mushroom soupSoups, Sauces, and Gravies · 1 cup (251 g)27.6 µg7% DV
  41. 41Canned mature red hot chili peppersSoups, Sauces, and Gravies · 1 cup (245 g)26.9 µg7% DV
  42. 42Chicken noodle soup, dry mix, with waterSoups, Sauces, and Gravies · 1 cup (245 g)26.9 µg7% DV
  43. 43Tomato beef noodle soup, canned, with waterSoups, Sauces, and Gravies · 1 cup (244 g)26.8 µg7% DV
  44. 44Chunky chicken noodle soup, canned, ready-to-serveSoups, Sauces, and Gravies · 1 cup (243 g)26.7 µg7% DV
  45. 45Chicken noodle soup, canned, condensedSoups, Sauces, and Gravies · 0.5 cup (124 g)26 µg7% DV
  46. 46Homemade medium white sauceSoups, Sauces, and Gravies · 1 cup (250 g)25 µg6% DV
  47. 47Instant dry potato soup mixSoups, Sauces, and Gravies · 1 serving 1/3 cup (39 g)25 µg6% DV
  48. 48Canned chicken noodle soup, with waterSoups, Sauces, and Gravies · 1 serving 1 cup (248 g)24.8 µg6% DV
  49. 49Campbell's Chunky Hearty Beef Barley SoupSoups, Sauces, and Gravies · 1 cup (206 g)24.7 µg6% DV
  50. 50Bottled tomato chili sauce, with saltSoups, Sauces, and Gravies · 1 cup (273 g)24.6 µg6% DV
  51. 51Chicken noodle soup, reduced sodium, cannedSoups, Sauces, and Gravies · 1 cup (245 g)24.5 µg6% DV
  52. 52Chunky vegetable soup, reduced sodium, cannedSoups, Sauces, and Gravies · 1 cup (240 g)24 µg6% DV
  53. 53Cream of asparagus soup, canned, condensedSoups, Sauces, and Gravies · 0.5 cup (4 fl oz) (126 g)23.9 µg6% DV
  54. 54Chili beef soup, canned, condensedSoups, Sauces, and Gravies · 1 cup (8 fl oz) (263 g)23.7 µg6% DV
  55. 55Teriyaki sauce, ready-to-serveSoups, Sauces, and Gravies · 1 cup (288 g)23 µg6% DV
  56. 56Beef barley soup, ready to serveSoups, Sauces, and Gravies · 1 cup (208 g)22.9 µg6% DV
  57. 57Soup, clam chowder, new england, canned, prepared with equal volume low fat (2%) milkSoups, Sauces, and Gravies · 1 serving 1 cup (252 g)22.7 µg6% DV
  58. 58Canned tomato bisque soup, with milkSoups, Sauces, and Gravies · 1 cup (8 fl oz) (251 g)22.6 µg6% DV
  59. 59Beef and vegetable soup, canned, ready-to-serveSoups, Sauces, and Gravies · 1 cup (250 g)22.5 µg6% DV
  60. 60Canned cream of onion soup with milkSoups, Sauces, and Gravies · 1 cup (8 fl oz) (248 g)22.3 µg6% DV
  61. 61Ready-to-serve chunky chicken vegetable potato cheese soupSoups, Sauces, and Gravies · 1 cup (245 g)22.1 µg6% DV
  62. 62Worcestershire sauceSoups, Sauces, and Gravies · 1 cup (275 g)22 µg6% DV
  63. 63Canned cream of asparagus soup with waterSoups, Sauces, and Gravies · 1 cup (8 fl oz) (244 g)22 µg5% DV
  64. 64Soup, cream of mushroom, low sodium, ready-to-serve, cannedSoups, Sauces, and Gravies · 1 cup (244 g)22 µg5% DV
  65. 65Restaurant-prepared shark fin soupSoups, Sauces, and Gravies · 1 cup (216 g)19.4 µg5% DV
  66. 66Chinese restaurant hot and sour soupSoups, Sauces, and Gravies · 1 cup (233 g)18.6 µg5% DV
  67. 67Ready-to-serve plum sauceSoups, Sauces, and Gravies · 1 cup (305 g)18.3 µg5% DV
  68. 68Classico basil pestoSoups, Sauces, and Gravies · 0.25 cup (62 g)18 µg4% DV
  69. 69New England clam chowder, canned, condensedSoups, Sauces, and Gravies · 0.5 cup (126 g)17.6 µg4% DV
  70. 70New England clam chowder, canned, with waterSoups, Sauces, and Gravies · 1 serving 1 cup (248 g)17.4 µg4% DV
  71. 71Ready-to-serve spaghetti marinara sauceSoups, Sauces, and Gravies · 1 serving 1/2 cup (132 g)17.2 µg4% DV
  72. 72Chinese restaurant egg drop soupSoups, Sauces, and Gravies · 1 cup (241 g)16.9 µg4% DV
  73. 73Low sodium ready-to-serve spaghetti marinara sauceSoups, Sauces, and Gravies · 1 serving 1/2 cup (128 g)16.6 µg4% DV
  74. 74Pesto sauce, shelf stableSoups, Sauces, and Gravies · 0.25 cup (61 g)16.5 µg4% DV
  75. 75Condensed canned low sodium vegetable soupSoups, Sauces, and Gravies · 0.5 cup (126 g)16.4 µg4% DV
  76. 76Soup, chunky vegetable, canned, ready-to-serveSoups, Sauces, and Gravies · 1 cup (230 g)16.1 µg4% DV
  77. 77Mezzetta Napa Valley Bistro basil pestoSoups, Sauces, and Gravies · 0.25 cup (60 g)15.6 µg4% DV
  78. 78New England clam chowder, reduced sodium, cannedSoups, Sauces, and Gravies · 1 cup (256 g)15.4 µg4% DV
  79. 79Low sodium condensed vegetable soup, prepared with waterSoups, Sauces, and Gravies · 1 cup (253 g)15.2 µg4% DV
  80. 80Soup, tomato bisque, canned, prepared with equal volume waterSoups, Sauces, and Gravies · 1 cup (8 fl oz) (247 g)14.8 µg4% DV
  81. 81Tomato rice soup, canned, with waterSoups, Sauces, and Gravies · 1 cup (247 g)14.8 µg4% DV
  82. 82Onion soup, canned, condensedSoups, Sauces, and Gravies · 0.5 cup (4 fl oz) (123 g)14.8 µg4% DV
  83. 83Chunky beef soup, canned, ready-to-serveSoups, Sauces, and Gravies · 1 cup (245 g)14.7 µg4% DV
  84. 84Low sodium chunk style beef and mushroom soupSoups, Sauces, and Gravies · 1 cup (251 g)12.6 µg3% DV
  85. 85Home-prepared chicken stockSoups, Sauces, and Gravies · 1 cup (240 g)12 µg3% DV
  86. 86Soup, turkey, chunky, canned, ready-to-serveSoups, Sauces, and Gravies · 1 cup (8 fl oz) (236 g)11.8 µg3% DV
  87. 87Vegetarian vegetable soup, canned, condensedSoups, Sauces, and Gravies · 0.5 cup (126 g)11.3 µg3% DV
  88. 88Mild red enchilada sauce, ready to serveSoups, Sauces, and Gravies · 1 cup (224 g)11.2 µg3% DV
  89. 89Vegetable soup with beef broth, canned, condensedSoups, Sauces, and Gravies · 0.5 cup (123 g)11.1 µg3% DV
  90. 90Chicken gravy, drySoups, Sauces, and Gravies · 1 serving (8 g)10.9 µg3% DV
  91. 91Gravy, drySoups, Sauces, and Gravies · 1 cup (8 fl oz) (25 g)10.8 µg3% DV
  92. 92Canned chili beef soup, with waterSoups, Sauces, and Gravies · 1 cup (261 g)10.4 µg3% DV
  93. 93Salsa, ready-to-serveSoups, Sauces, and Gravies · 1 cup (259 g)10.4 µg3% DV
  94. 94Onion gravy, dry, mixSoups, Sauces, and Gravies · 1 cup (8 fl oz) (24 g)10.3 µg3% DV
  95. 95Cocktail sauceSoups, Sauces, and Gravies · 0.25 cup (60 g)10.2 µg3% DV
  96. 96Soup, cream of shrimp, canned, prepared with equal volume low fat (2%) milkSoups, Sauces, and Gravies · 1 cup (8 fl oz) (253 g)10.1 µg3% DV
  97. 97Buitoni basil pesto, refrigeratedSoups, Sauces, and Gravies · 0.25 cup (63 g)10.1 µg3% DV
  98. 98Pesto sauce, refrigeratedSoups, Sauces, and Gravies · 0.25 cup (63 g)10.1 µg3% DV
  99. 99Manhattan clam chowder, canned, condensedSoups, Sauces, and Gravies · 0.5 cup (4 fl oz) (126 g)10.1 µg3% DV
  100. 100Vegetable beef soup, canned, condensedSoups, Sauces, and Gravies · 0.5 cup (126 g)10.1 µg3% 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.