Foods high in folate
Per serving, the foods highest in folate are edamame, beef liver, lentils, chickpeas and asparagus. 1 cup of shelled edamame (482 mcg, 121% DV) tops the list. The Daily Value is 400 mcg.
Ranked per serving
Folate in one everyday serving, with its share of the Daily Value and the calories it comes with.
| Food and serving | Folate | % DV | Calories |
|---|---|---|---|
| Edamame1 cup of shelled edamame (155 g) | 482 mcg | 121% | 188 |
| Beef liver3 oz of cooked beef liver (85 g) | 221 mcg | 55% | 149 |
| Lentils1/2 cup of cooked lentils (99 g) | 179 mcg | 45% | 115 |
| Chickpeas1/2 cup of cooked chickpeas (82 g) | 141 mcg | 35% | 134 |
| Asparagus1/2 cup of cooked asparagus (90 g) | 134 mcg | 34% | 20 |
| Cooked spinach1/2 cup of cooked spinach (90 g) | 131 mcg | 33% | 21 |
| Black beans1/2 cup of cooked black beans (86 g) | 128 mcg | 32% | 114 |
| Kidney beans1/2 cup of cooked kidney beans (88.5 g) | 115 mcg | 29% | 112 |
| White rice1 cup of cooked white rice (158 g) | 92 mcg | 23% | 205 |
| Avocadohalf an avocado (100 g) | 81 mcg | 20% | 160 |
| White beans1/2 cup of cooked white beans (89.5 g) | 72 mcg | 18% | 124 |
| Mango1 cup of mango pieces (165 g) | 71 mcg | 18% | 99 |
| Bok choy1 cup of cooked bok choy (170 g) | 70 mcg | 17% | 20 |
| Red bell pepper1 cup of chopped red bell pepper (149 g) | 69 mcg | 17% | 39 |
| Sunflower seeds1 oz of sunflower seeds (28.35 g) | 67 mcg | 17% | 165 |
Source: USDA FoodData Central (SR Legacy), with USDA serving weights. Daily Values are the FDA label values for adults.
Most per calorie
Folate per 100 calories, for when you want the nutrient without many calories.
- 677 mcg Asparagus
- 635 mcg Cooked spinach
- 342 mcg Bok choy
- 257 mcg Edamame
- 177 mcg Red bell pepper
Questions
Which food has the most folate per serving?
Of the everyday foods on this list, edamame: 1 cup of shelled edamame (482 mcg, 121% DV). Next are beef liver (55% DV) and lentils (45% DV).
How much folate do you need a day?
The Daily Value on US food labels is 400 mcg of folate (as DFE) for adults. Your own need depends on your age, sex and whether you are pregnant.
What are good plant sources of folate?
1 cup of shelled edamame (482 mcg, 121% DV), 1/2 cup of cooked lentils (179 mcg, 45% DV) and 1/2 cup of cooked chickpeas (141 mcg, 35% DV).
How do you get enough folate in a day?
One serving is enough: 1 cup of shelled edamame has 121% of the Daily Value.
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