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114 Dairy and Egg Products Highest in Folate (B9)

Ranked by a Common Serving Size
400μg Folate (B9) = 100% DV
  1. Nonfat Greek Strawberry Yogurt
    30μg (8% DV) in 1 container (5.3 oz)
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  2. Non-Fat Yogurt
    29.4μg (7% DV) in 1 cup (8 fl oz)
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  3. Low-Fat Yogurt
    27μg (7% DV) in 1 cup (8 fl oz)
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  4. Nonfat Vanilla Yogurt
    27μg (7% DV) in 1 cup (8 fl oz)
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  5. Egg Yolks (Raw)
    24.8μg (6% DV) in 1 large
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  6. Skim Milk
    24.5μg (6% DV) in 16oz glass
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  7. Whole Milk
    24.4μg (6% DV) in 16oz glass
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  8. High Fat Milk (3.7% Fat)
    24.4μg (6% DV) in 16oz glass
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  9. Low-fat Milk 2%
    24.4μg (6% DV) in 16oz glass
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  10. Low-fat Milk 1%
    24.4μg (6% DV) in 16oz glass
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  11. Lowfat Greek Yogurt
    24μg (6% DV) in 1 container (7 oz)
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  12. Egg Omelet
    23.8μg (6% DV) in 1 large
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  13. Eggs (Raw)
    23.5μg (6% DV) in 1 large
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  14. Fried Eggs
    23.5μg (6% DV) in 1 large
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  15. Low Fat Fruit Yogurt (With Vitamin D)
    22.1μg (6% DV) in 1 cup (8 fl oz)
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  16. Hard Boiled Eggs
    22μg (6% DV) in 1 large
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  17. Scrambled Eggs
    22μg (5% DV) in 1 large
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  18. Nonfat Chocolate Yogurt
    20.4μg (5% DV) in 1 container (6 oz)
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  19. Brie Cheese
    18.5μg (5% DV) in 1 oz
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  20. Camambert
    17.6μg (4% DV) in 1 oz
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  21. Poached Eggs
    17.5μg (4% DV) in 1 large
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  22. Plain Yogurt
    17.2μg (4% DV) in 1 cup (8 fl oz)
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  23. Nonfat Greek Vanilla Yogurt
    16.5μg (4% DV) in 1 container (5.3 oz)
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  24. Lowfat Ricotta
    16.1μg (4% DV) in 1/2 cup
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  25. Ricotta Cheese
    14.9μg (4% DV) in 1/2 cup
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  26. Roquefort
    13.9μg (3% DV) in 1 oz
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  27. Cottage Cheese (Blended)
    13.6μg (3% DV) in 4 oz
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  28. Lowfat Greek Strawberry Yogurt
    13.5μg (3% DV) in 1 container (5.3 oz)
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  29. Hot Cocoa
    12.5μg (3% DV) in 1 cup
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  30. Cottage Cheese (Blended With Fruit)
    12.4μg (3% DV) in 4 oz
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  31. Lowfat Buttermilk
    12.3μg (3% DV) in 1 cup
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  32. Buttermilk
    12.3μg (3% DV) in 1 cup
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  33. Nonfat Greek Yogurt
    11.9μg (3% DV) in 1 container
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  34. Dehydrated Milk
    11.8μg (3% DV) in 1/4 cup
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  35. Mozzarella Cheese (Non-fat Or Fat Free)
    11.3μg (3% DV) in 1 cup, shredded
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  36. Limburger Cheese
    10.4μg (3% DV) in 1 cubic inch
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  37. Blue Cheese
    10.2μg (3% DV) in 1 oz
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  38. Nonfat Cottage Cheese
    10.2μg (3% DV) in 4 oz
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  39. Grated Parmesan Cheese (Low-sodium)
    10μg (3% DV) in 1 cup, grated
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  40. Feta Cheese
    9.1μg (2% DV) in 1 oz
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  41. Lowfat Cottage Cheese (2%)
    9μg (2% DV) in 4 oz
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  42. Soft Serve Chocolate Ice Cream
    7.7μg (2% DV) in 1/2 cup
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  43. Cheddar Cheese
    7.7μg (2% DV) in 1 oz
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  44. Mozzarella (Hard And Lowfat)
    7.7μg (2% DV) in 1 oz
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  45. Sharp Cheddar Cheese
    7.6μg (2% DV) in 1 slice (1 oz)
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  46. Fat Free Cream Cheese
    6.3μg (2% DV) in 1 tbsp
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  47. Gouda Cheese
    6μg (1% DV) in 1 oz
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  48. Dried Eggs
    6μg (1% DV) in 1 tbsp
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  49. Brick Cheese
    5.7μg (1% DV) in 1 oz
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  50. Tilsit Cheese
    5.7μg (1% DV) in 1 oz
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  51. Caraway Cheese
    5.1μg (1% DV) in 1 oz
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  52. Chesire Cheese
    5.1μg (1% DV) in 1 oz
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  53. Colby Cheese
    5.1μg (1% DV) in 1 oz
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  54. Monterey Cheese
    5.1μg (1% DV) in 1 oz
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  55. Port De Salut Cheese
    5.1μg (1% DV) in 1 oz
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  56. Low-sodium Cheddar Cheese
    5.1μg (1% DV) in 1 oz
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  57. Lowfat Chocolate Milk
    5μg (1% DV) in 1 cup
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  58. Greek Yogurt (Plain)
    5μg (1% DV) in 100 grams
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  59. Light Whipping Cream
    4.8μg (1% DV) in 1 cup, whipped
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  60. Edam Cheese
    4.5μg (1% DV) in 1 oz
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  61. Sweetened Condensed Milk
    4.2μg (1% DV) in 1 fl oz
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  62. Ice Cream Cookie Sandwich
    4.1μg (1% DV) in 1 serving
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  63. Neufchatel Cheese
    4μg (1% DV) in 1 oz
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  64. Mexican Blend Cheese
    3.6μg (1% DV) in 1/4 cup shredded
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  65. Lowfat Cottage Cheese (1%)
    3.4μg (1% DV) in 1 oz
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  66. Muenster Cheese
    3.4μg (1% DV) in 1 oz
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  67. Soft Goat Cheese
    3.4μg (1% DV) in 1 oz
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  68. Lowfat Cheddar Cheese
    3.1μg (1% DV) in 1 oz
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  69. Cheddar Cheese (Non-fat Or Fat Free)
    3.1μg (1% DV) in 1 serving
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  70. Evaporated Milk
    2.9μg (1% DV) in 1 fl oz
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  71. Gruyere Cheese
    2.8μg (1% DV) in 1 oz
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  72. Provolone Cheese
    2.8μg (1% DV) in 1 oz
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  73. Swiss Cheese
    2.8μg (1% DV) in 1 oz
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  74. Low Fat Provolone
    2.8μg (1% DV) in 1 oz
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  75. Mozzarella (Lowfat)
    2.6μg (1% DV) in 1 oz
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  76. Sweet Whey Fluid
    2.5μg (1% DV) in 1 cup
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  77. American Cheese Spread
    2.4μg (1% DV) in 1 slice
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  78. Mozzarella (Hard)
    2.3μg (1% DV) in 1 oz
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  79. Processed American Cheese (With Vitamin D)
    2.3μg (1% DV) in 1 oz
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  80. Queso Fresco
    2.1μg (1% DV) in 1/4 cup
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  81. Fatfree Chocolate Milk
    2μg (1% DV) in 100 grams
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  82. Mozzarella
    2μg in 1 oz
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  83. Grated Parmesan (Hard)
    2μg in 1 oz
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  84. Romano Cheese
    2μg in 1 oz
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  85. American Cheese
    2μg in 1 oz
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  86. Nonfat American Cheese
    1.7μg in 1 serving
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  87. Fontina Cheese
    1.7μg in 1 oz
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  88. Grated Parmesan
    1.7μg in 1 oz
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  89. Processed Swiss Cheese
    1.7μg in 1 oz
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  90. Processed Pimento Cheese
    1.7μg in 1 slice (3/4 oz)
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  91. Fatfree Swiss Cheese
    1.7μg in 1 serving
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  92. Lowfat Sour Cream
    1.7μg in 1 tbsp
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  93. Breast Milk (Human)
    1.5μg in 1 fl oz
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  94. Gjetost Cheese
    1.4μg in 1 oz
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  95. Cold Pack American Cheese
    1.4μg in 1 oz
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  96. Egg Whites (Raw)
    1.3μg in 1 large
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  97. Low Fat Sour Cream
    1.3μg in 1 tablespoon
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  98. Fat Free Sour Cream
    1.3μg in 1 tablespoon
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  99. Cream Cheese
    1.3μg in 1 tbsp
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  100. Heavy Whipping Cream
    1.2μg in 1 fl oz
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  101. Hard Goat Cheese
    1.1μg in 1 oz
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  102. Dried Whey Powder (Acid)
    1μg in 1 tbsp
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  103. Half And Half Cream
    0.9μg in 1 fl oz
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  104. Dried Sweet Whey Powder
    0.9μg in 1 tbsp
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  105. Cultured Sour Cream
    0.7μg in 1 tbsp
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  106. Light Cream (Coffe Cream)
    0.6μg in 1 fl oz
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  107. Queso Chihuahua
    0.6μg in 1 oz
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  108. Queso Cotija
    0.5μg in 2 tsp
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  109. Unsalted Butter
    0.4μg in 1 tbsp
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  110. Shredded Parmesan
    0.4μg in 1 tbsp
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  111. Goat Milk
    0.3μg in 1 fl oz
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  112. Whipped Butter (Salted)
    0.2μg in 1 pat (1 Inch sq, 1/3 Inch high)
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  113. Salted Butter
    0.2μg in 1 pat (1 Inch sq, 1/3 Inch high)
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  114. Whipped Cream
    0.1μg in 1 tbsp
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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