Foods high in folate

Yeast extract spread tops the list with 5,881 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.

1. 1Yeast extract spreadVegetables and Vegetable Products5,881 µg1470% DV
2. 2Agar, driedVegetables and Vegetable Products580 µg145% DV
3. 3Leeks, freeze-driedVegetables and Vegetable Products366 µg92% DV
4. 4Raw arrowrootVegetables and Vegetable Products338 µg85% DV
5. 5Edamame, frozenVegetables and Vegetable Products303 µg76% DV
6. 6Oriental radishes, driedVegetables and Vegetable Products295 µg74% DV
7. 7Freeze-dried red sweet peppersVegetables and Vegetable Products229 µg57% DV
8. 8Raw epazoteVegetables and Vegetable Products215 µg54% DV
9. 9Wakame, rawVegetables and Vegetable Products196 µg49% DV
10. 10Parsley, freeze-driedVegetables and Vegetable Products194 µg49% DV
11. 11Spinach, rawVegetables and Vegetable Products194 µg49% DV
12. 12Turnip greens, rawVegetables and Vegetable Products194 µg49% DV
13. 13Frozen asparagus, unpreparedVegetables and Vegetable Products191 µg48% DV
14. 14Canadian cultivated emi-tsunomata seaweed, dryVegetables and Vegetable Products188 µg47% DV
15. 15Blackeye peas, frozenVegetables and Vegetable Products187 µg47% DV
16. 16Frozen edamame, preparedVegetables and Vegetable Products185 µg46% DV
17. 17Green asparagus, rawVegetables and Vegetable Products183 µg46% DV
18. 18Irish moss, rawVegetables and Vegetable Products182 µg46% DV
19. 19Kelp, rawVegetables and Vegetable Products180 µg45% DV
20. 20Garland chrysanthemum, rawVegetables and Vegetable Products177 µg44% DV
21. 21Raw chrysanthemum leavesVegetables and Vegetable Products177 µg44% DV
22. 22Immature pigeonpeas, rawVegetables and Vegetable Products173 µg43% DV
23. 23Sprouted soybeans, rawVegetables and Vegetable Products172 µg43% DV
24. 24Dried pasilla peppersVegetables and Vegetable Products170 µg43% DV
25. 25Collard greens, rawVegetables and Vegetable Products168 µg42% DV
26. 26Cowpeas, blackeyes, immature seeds, rawVegetables and Vegetable Products168 µg42% DV
27. 27Green soybeans, rawVegetables and Vegetable Products165 µg41% DV
28. 28Shiitake mushrooms, driedVegetables and Vegetable Products163 µg41% DV
29. 29Pepeao, driedVegetables and Vegetable Products160 µg40% DV
30. 30Mustard spinach, rawVegetables and Vegetable Products159 µg40% DV
31. 31Fresh parsleyVegetables and Vegetable Products152 µg38% DV
32. 32Beet greens, rawVegetables and Vegetable Products152 µg38% DV
33. 33Baby arugula, rawVegetables and Vegetable Products149 µg37% DV
34. 34Asparagus, boiledVegetables and Vegetable Products149 µg37% DV
35. 35Asparagus, boiled, with saltVegetables and Vegetable Products149 µg37% DV
36. 36Fava beans in pod, rawVegetables and Vegetable Products148 µg37% DV
37. 37Okra, frozen, unpreparedVegetables and Vegetable Products148 µg37% DV
38. 38Laver seaweed, rawVegetables and Vegetable Products146 µg37% DV
39. 39Spinach, boiled, drained, without saltVegetables and Vegetable Products146 µg37% DV
40. 40Spinach, boiled, with saltVegetables and Vegetable Products146 µg37% DV
41. 41Frozen spinach, unpreparedVegetables and Vegetable Products145 µg36% DV
42. 42Sprouted peas, rawVegetables and Vegetable Products144 µg36% DV
43. 43Endive, rawVegetables and Vegetable Products142 µg36% DV
44. 44Blackeye peas, frozen, boiledVegetables and Vegetable Products141 µg35% DV
45. 45Frozen black-eyed peas, boiled, with saltVegetables and Vegetable Products141 µg35% DV
46. 46Vinespinach, rawVegetables and Vegetable Products140 µg35% DV
47. 47Mustard greens, frozen, unpreparedVegetables and Vegetable Products138 µg35% DV
48. 48Boiled asparagus, with saltVegetables and Vegetable Products135 µg34% DV
49. 49Frozen asparagus, boiled, drained, unsaltedVegetables and Vegetable Products135 µg34% DV
50. 50Sprouted navy beans, rawVegetables and Vegetable Products132 µg33% DV
51. 51Bitter gourd tips, rawVegetables and Vegetable Products128 µg32% DV
52. 52Black-eyed peas, boiled, drained, saltedVegetables and Vegetable Products127 µg32% DV
53. 53Black-eyed peas, boiled, drained, unsaltedVegetables and Vegetable Products127 µg32% DV
54. 54Sprouted soybeans, stir-friedVegetables and Vegetable Products127 µg32% DV
55. 55Stir-fried sprouted soybeans, with saltVegetables and Vegetable Products127 µg32% DV
56. 56Frozen globe artichokes, rawVegetables and Vegetable Products126 µg32% DV
57. 57Raw taro leavesVegetables and Vegetable Products126 µg32% DV
58. 58Frozen Brussels sprouts, unpreparedVegetables and Vegetable Products123 µg31% DV
59. 59Jute potherb, rawVegetables and Vegetable Products123 µg31% DV
60. 60Boiled frozen spinach, with saltVegetables and Vegetable Products121 µg30% DV
61. 61Frozen spinach, boiled, drained, unsaltedVegetables and Vegetable Products121 µg30% DV
62. 62Tomato powderVegetables and Vegetable Products120 µg30% DV
63. 63Frozen artichokes, boiled, with saltVegetables and Vegetable Products119 µg30% DV
64. 64Frozen globe artichokes, boiledVegetables and Vegetable Products119 µg30% DV
65. 65Boiled turnip greens, with saltVegetables and Vegetable Products118 µg30% DV
66. 66Pinto bean sprouts, rawVegetables and Vegetable Products118 µg30% DV
67. 67Turnip greens, boiled, drained, unsaltedVegetables and Vegetable Products118 µg30% DV
68. 68Radicchio, rawVegetables and Vegetable Products117 µg29% DV
69. 69Baby spinachVegetables and Vegetable Products117 µg29% DV
70. 70Shallots, freeze-driedVegetables and Vegetable Products116 µg29% DV
71. 71Cooked Malabar spinachVegetables and Vegetable Products114 µg28% DV
72. 72Mature spinachVegetables and Vegetable Products113 µg28% DV
73. 73Raw fireweed leavesVegetables and Vegetable Products112 µg28% DV
74. 74Green soybeans, boiled, drained, unsaltedVegetables and Vegetable Products111 µg28% DV
75. 75Green soybeans, boiled, with saltVegetables and Vegetable Products111 µg28% DV
76. 76Chicory greens, rawVegetables and Vegetable Products110 µg28% DV
77. 77Boiled broccoli, drained, no saltVegetables and Vegetable Products108 µg27% DV
78. 78Boiled broccoli, with saltVegetables and Vegetable Products108 µg27% DV
79. 79Chives, freeze-driedVegetables and Vegetable Products108 µg27% DV
80. 80Boiled sprouted navy beans, with saltVegetables and Vegetable Products106 µg27% DV
81. 81Sprouted navy beans, boiled, no saltVegetables and Vegetable Products106 µg27% DV
82. 82Chives, rawVegetables and Vegetable Products105 µg26% DV
83. 83Boiled potherb jute, with saltVegetables and Vegetable Products104 µg26% DV
84. 84Jute potherb, boiledVegetables and Vegetable Products104 µg26% DV
85. 85Raw Chinese broccoliVegetables and Vegetable Products104 µg26% DV
86. 86Beets, rawVegetables and Vegetable Products103 µg26% DV
87. 87Sesbania flower, rawVegetables and Vegetable Products102 µg26% DV
88. 88Boiled Brussels sprouts, drained, no saltVegetables and Vegetable Products101 µg25% DV
89. 89Cowpea leafy tips, rawVegetables and Vegetable Products101 µg25% DV
90. 90Frozen Brussels sprouts, boiled, with saltVegetables and Vegetable Products101 µg25% DV
91. 91Immature pigeonpeas, boiled, with saltVegetables and Vegetable Products100 µg25% DV
92. 92Okra, frozen, boiled, drained, unsaltedVegetables and Vegetable Products100 µg25% DV
93. 93Okra, frozen, boiled, with saltVegetables and Vegetable Products100 µg25% DV
94. 94Pigeonpeas, boiled, drainedVegetables and Vegetable Products100 µg25% DV
95. 95Sprouted lentils, rawVegetables and Vegetable Products100 µg25% DV
96. 96Chinese broccoli, cookedVegetables and Vegetable Products99 µg25% DV
97. 97Canned spinach, regular pack, drained solidsVegetables and Vegetable Products98 µg25% DV
98. 98Cauliflower, rawVegetables and Vegetable Products97 µg24% DV
99. 99Raw arugulaVegetables and Vegetable Products97 µg24% DV
100. 100Canned asparagus, drained solidsVegetables and Vegetable Products96 µg24% DV

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.