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Folate: Daily Value and top food sources

Daily Value: 400 µg (FDA, adults and children 4+)

Ranked by how much Folate a typical portion provides, rather than per 100 g. Lists built per 100 g fill up with dried herbs and fortified bars, and nobody eats 100 g of thyme. Portions are the primary household measure USDA records for each food. From the 1000 foods in Bioma Learn. 155 foods are excluded from this ranking: USDA records no household measure for them (we will not call 100 g a portion), or it reports a value so high for one portion that we treat it as a data error, or the food is a dry uncooked staple measured before cooking.

Top sources of Folate, per typical portion
100% DVCornmeal, degermed, whiteCornmeal, degermed, white: 131% DV131%Cornmeal, degermed, yellowCornmeal, degermed, yellow: 131% DV131%Chicken, liver, all classes…Chicken, liver, all classes, cooked: 123% DV123%Edamame, frozen, preparedEdamame, frozen, prepared: 121% DV121%Lentils, mature seeds, cooked…Lentils, mature seeds, cooked, boiled: 90% DV90%Cowpeas, common, mature seeds…Cowpeas, common, mature seeds, cooked: 89% DV89%Mung beans, mature seeds, coo…Mung beans, mature seeds, cooked, boiled: 80% DV80%Sunflower seed kernels, oil r…Sunflower seed kernels, oil roasted: 79% DV79%Sunflower seed kernels from s…Sunflower seed kernels from shell, dry roasted: 76% DV76%Beans, pinto, mature seeds, c…Beans, pinto, mature seeds, cooked: 74% DV74%Corn flour, masa, whiteCorn flour, masa, white: 73% DV73%Beans, pink, mature seeds, co…Beans, pink, mature seeds, cooked: 71% DV71%

Share of the Daily Value (400 µg) in one portion. Full amounts in the table below.

FoodPortionAmount% DV
Cornmeal, degermed, white1 cup (157 g)526 µg131%
Cornmeal, degermed, yellow1 cup (157 g)526 µg131%
Chicken, liver, all classes, cooked3 oz (85 g)491.3 µg123%
Edamame, frozen, prepared1 cup (155 g)482.1 µg121%
Lentils, mature seeds, cooked, boiled1 cup (198 g)358.4 µg90%
Cowpeas, common, mature seeds, cooked1 cup (171 g)355.7 µg89%
Mung beans, mature seeds, cooked, boiled1 cup (202 g)321.2 µg80%
Sunflower seed kernels, oil roasted1 cup (135 g)315.9 µg79%
Sunflower seed kernels from shell, dry roasted1 cup (128 g)303.4 µg76%
Beans, pinto, mature seeds, cooked1 cup (171 g)294.1 µg74%
Corn flour, masa, white1 cup (114 g)291.8 µg73%
Beans, pink, mature seeds, cooked1 cup (169 g)283.9 µg71%
Chickpeas, mature seeds, cooked, boiled1 cup (164 g)282.1 µg71%
Beans, black, mature seeds, cooked1 cup (172 g)256.3 µg64%
Beans, navy, mature seeds, cooked1 cup (182 g)254.8 µg64%
Asparagus, frozen, cooked, boiled1 cup (180 g)243 µg61%
Cowpeas, immature seeds, frozen, cooked1 cup (170 g)239.7 µg60%
Asparagus, canned, drained solids1 cup (242 g)232.3 µg58%
Beans, kidney, all types, mature seeds, cooked1 cup (177 g)230.1 µg58%
Beans, kidney, red, mature seeds, cooked1 cup (177 g)230.1 µg58%
Biscuits, plain or buttermilk, dry mix1 cup, purchased (120 g)226.8 µg57%
Noodles, egg, cooked1 cup (160 g)220.8 µg55%
Chicken, giblets, cooked, simmered3 oz (85 g)218.4 µg55%
Sunflower seed kernels, dry roasted1.0 cup (127 g)214.6 µg54%
Beans, great northern, mature seeds, canned1 cup (262 g)212.2 µg53%

What Folate does, how much you need, and what the evidence shows: Folate and folic acid: the clearest success in nutrition policy, and its one side effect →

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