Foods highest in Folate
Folate builds DNA and is critical very early in pregnancy to help prevent neural-tube defects.
Below are the whole foods with the most folate per 100 g, straight from USDA FoodData Central — plus how much you need and how to keep track without doing any math.
What folate does
Folate builds DNA and is critical very early in pregnancy to help prevent neural-tube defects.
People who are pregnant or may become pregnant especially need enough, ideally before conception.
How much you need
The Daily Value used on food labels is 400 mcg a day for adults.
Your real target depends on your age, sex and body — Healthy Squirrel sets it for you from NIH / Institute of Medicine reference intakes, then shows every food against your number, not a generic one.
Foods highest in folate (per 100 g)
| Food | per 100 g | % Daily Value |
|---|---|---|
| Goose, liver, raw | 738 mcg | 185% |
| Duck, domesticated, liver, raw | 738 mcg | 185% |
| Turkey, all classes, liver, cooked, simmered | 691 mcg | 173% |
| Yardlong beans, mature seeds, raw | 658 mcg | 165% |
| Mothbeans, mature seeds, raw | 649 mcg | 162% |
| Cowpeas, catjang, mature seeds, raw | 639 mcg | 160% |
| Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | 633 mcg | 158% |
| Mung beans, mature seeds, raw | 625 mcg | 156% |
| Beans, adzuki, mature seeds, raw | 622 mcg | 156% |
| Beans, cranberry (roman), mature seeds, raw | 604 mcg | 151% |
| Chicken, liver, all classes, raw | 588 mcg | 147% |
| Chickpeas (garbanzo beans, bengal gram), mature seeds, raw | 557 mcg | 139% |
Amounts are per 100 g from USDA FoodData Central (whole foods), sorted highest first. In the app, every amount scales to the exact serving you log — no conversions.
Track folate free
Healthy Squirrel is a free food tracker that fills in Folate — and every other vitamin and mineral — automatically as you log meals, so you can see where your day actually lands. No account needed to start, no ads, nothing sold.
Open Healthy Squirrel and log a food to see your folate for the day.
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