Folate (folic acid) in Foods

Food Description	Nutrients per Calorie	Units	Mgs Per Calorie	Food Calorie	Rank
Lettuce, cos or romaine, raw	9.714	mcg	136	14	1
Spinach, raw	8.818	mcg	194	22	2
Endive, raw	8.353	mcg	142	17	3
Chrysanthemum leaves, raw	7.375	mcg	177	24	4
Mustard spinach, (tendergreen), raw	7.227	mcg	159	22	5
Mustard greens, raw	7.192	mcg	187	26	6
Turnip greens, raw	7.185	mcg	194	27	7
Epazote, raw	6.719	mcg	215	32	8
Lettuce, butter, boston and bibb types), raw	5.615	mcg	73	13	9
Asparagus, raw	5.565	mcg	128	23	10
Collards, raw	5.533	mcg	166	30	11
Arrowroot, raw	5.2	mcg	338	65	12
Cabbage, chinese (pak-choi), raw	5.077	mcg	66	13	13
Cabbage, chinese (pe-tsai), raw	4.938	mcg	79	16	14
Chayote, fruit, raw	4.895	mcg	93	19	15
Veal, variety meats and by-products, liver, raw	4.791	mcg	642	134	16
Chicory greens, raw	4.783	mcg	110	23	17
Lettuce, iceberg (includes crisphead types), raw	4.667	mcg	56	12	18
Seaweed, wakame, raw	4.356	mcg	196	45	19
Balsam-pear (bitter gourd), leafy tips, raw	4.267	mcg	128	30	20
Balsam-pear (bitter gourd), pods, raw	4.235	mcg	72	17	21
Parsley, raw	4.222	mcg	152	36	22
Seaweed, kelp, raw	4.186	mcg	180	43	23
Seaweed, laver, raw	4.171	mcg	146	35	24
Pumpkin flowers, raw	3.933	mcg	59	15	25
Arugula, raw	3.88	mcg	97	25	26
Sesbania flower, raw	3.778	mcg	102	27	27
Seaweed, irishmoss, raw	3.714	mcg	182	49	28
Amaranth leaves, raw	3.696	mcg	85	23	29
Chrysanthemum, garland, raw	3.667	mcg	77	21	30
Jute, potherb, raw	3.618	mcg	123	34	31
Chives, raw	3.5	mcg	105	30	32
Cowpeas, leafy tips, raw	3.483	mcg	101	29	33
Seaweed, agar, raw	3.269	mcg	85	26	34
Chicken, capons, giblets, raw	3.031	mcg	394	130	35
Swamp cabbage, (skunk cabbage), raw	3	mcg	57	19	36
Taro leaves, raw	3	mcg	126	42	37
Cabbage, savoy, raw	2.963	mcg	80	27	38
Chicken, broilers or fryers, giblets, raw	2.782	mcg	345	124	39
Lettuce, looseleaf, raw	2.778	mcg	50	18	40
Coriander leaves, raw	2.696	mcg	62	23	41
Okra, raw	2.667	mcg	88	33	42
Turkey, all classes, giblets, raw	2.651	mcg	342	129	43
Radicchio, raw	2.609	mcg	60	23	44
Celtuce, raw	2.556	mcg	46	18	45
Broccoli, raw	2.536	mcg	71	28	46
Broccoli, flower clusters, raw	2.536	mcg	71	28	47
Beets, raw	2.535	mcg	109	43	48
Cress, garden, raw	2.5	mcg	80	32	49
Cabbage, common, danish, domestic, stored, raw	2.375	mcg	57	24	50
Cabbage, common, danish, domestic, fresh, raw	2.375	mcg	57	24	51
Sweetpotato leaves, raw	2.286	mcg	80	35	52
Cauliflower, raw	2.28	mcg	57	25	53
Chicory, witloof, raw	2.176	mcg	37	17	54
Chicken, roasting, giblets, raw	2.173	mcg	276	127	55
Chicken, stewing, giblets, raw	2.083	mcg	350	168	56
Tomatoes, yellow, raw	2	mcg	30	15	57
Onions, spring, scallions (incl. tops and bulb), raw	2	mcg	64	32	58
Yardlong beans, mature seeds, raw	1.896	mcg	658	347	59
Pumpkin leaves, raw	1.895	mcg	36	19	60
Mothbeans, mature seeds, raw	1.892	mcg	649	343	61
Beans, adzuki, mature seeds, raw	1.891	mcg	622	329	62
Cowpeas, blackeyed, crowder, southern, mature, raw	1.884	mcg	633	336	63
Cowpeas, catjang, mature seeds, raw	1.863	mcg	639	343	64
Cauliflower, green, raw	1.839	mcg	57	31	65
Peppers, hungarian, raw	1.828	mcg	53	29	66
Tomatoes, orange, raw	1.813	mcg	29	16	67
Beans, cranberry (roman), mature seeds, raw	1.803	mcg	604	335	68
Mung beans, mature seeds, raw	1.801	mcg	625	347	69
Celery, raw	1.75	mcg	28	16	70
Beef, variety meats and by-products, liver, raw	1.734	mcg	248	143	71
Cabbage, raw	1.72	mcg	43	25	72
Beans, fava, in pod, raw	1.682	mcg	148	88	73
Lamb, variety meats and by-products, liver, raw	1.655	mcg	230	139	74
Pork, fresh, variety meats and by-products, liver, raw	1.582	mcg	212	134	75
Peppers, jalapeno, raw	1.567	mcg	47	30	76
Radishes, oriental, raw	1.556	mcg	28	18	77
Chickpeas, garbanzo, bengal gram, mature seeds, raw	1.53	mcg	557	364	78
Beans, pinto, mature seeds, raw	1.488	mcg	506	340	79
Artichokes, (globe or french), raw	1.447	mcg	68	47	80
Beans, great northern, mature seeds, raw	1.422	mcg	482	339	81
Brussels sprouts, raw	1.419	mcg	61	43	82
Cardoon, raw	1.4	mcg	28	20	83
Radishes, raw	1.35	mcg	27	20	84
Beans, pink, mature seeds, raw	1.35	mcg	463	343	85
Pigeon peas (red gram), mature seeds, raw	1.329	mcg	456	343	86
Yardlong bean, raw	1.319	mcg	62	47	87
Beans, black turtle soup, mature seeds, raw	1.31	mcg	444	339	88
Beans, black, mature seeds, raw	1.302	mcg	444	341	89
Squash, summer, all varieties, raw	1.3	mcg	26	20	90
Lentils, mature seeds, raw	1.281	mcg	433	338	91
Mushroom, oyster, raw	1.27	mcg	47	37	92
Boysenberries, frozen, unsweetened	1.26	mcg	63	50	93
Broadbeans (fava beans), mature seeds, raw	1.24	mcg	423	341	94
Cowpeas, young pods with seeds, raw	1.205	mcg	53	44	95
Beans, kidney, royal red, mature seeds, raw	1.195	mcg	393	329	96
Lima beans, thin seeded (baby), mature seeds, raw	1.194	mcg	400	335	97
Beans, kidney, california red, mature seeds, raw	1.194	mcg	394	330	98
Beans, snap, green, raw	1.194	mcg	37	31	99
Beans, snap, yellow, raw	1.194	mcg	37	31	100
Horseradish-tree, pods, raw	1.189	mcg	44	37	101
Beans, kidney, all types, mature seeds, raw	1.183	mcg	394	333	102
Beans, kidney, red, mature seeds, raw	1.169	mcg	394	337	103
Lima beans, large, mature seeds, raw	1.169	mcg	395	338	104
Beans, white, mature seeds, raw	1.165	mcg	388	333	105
Beans, french, mature seeds, raw	1.163	mcg	399	343	106
Beans, small white, mature seeds, raw	1.149	mcg	386	336	107
Beans, yellow, mature seeds, raw	1.128	mcg	389	345	108
Beans, navy, mature seeds, raw	1.104	mcg	370	335	109
Fireweed, leaves, raw	1.087	mcg	112	103	110
Potato, flesh and skin, raw	1.077	mcg	28	26	111
Pepper, banana, raw	1.074	mcg	29	27	112
New Zealand spinach, raw	1.071	mcg	15	14	113
Leeks, (bulb and lower leaf-portion), raw	1.049	mcg	64	61	114
Radishes, white icicle, raw	1	mcg	14	14	115
Peas, edible-podded, raw	1	mcg	42	42	116
Cucumber, with peel, raw	1	mcg	13	13	117
Papayas, raw	0.974	mcg	38	39	118
Peppers, sweet, yellow, raw	0.963	mcg	26	27	119
Lupins, mature seeds, raw	0.957	mcg	355	371	120
Soybeans, mature seeds, raw	0.901	mcg	375	416	121
Parsnips, raw	0.893	mcg	67	75	122
Grape leaves, raw	0.892	mcg	83	93	123
Mushrooms, enoki, raw	0.882	mcg	30	34	124
Fennel, bulb, raw	0.871	mcg	27	31	125
Carrots, baby, raw	0.868	mcg	33	38	126
Watercress, raw	0.818	mcg	9	11	127
Peppers, sweet, red, raw	0.815	mcg	22	27	128
Peppers, sweet, green, raw	0.815	mcg	22	27	129
Peas, split, mature seeds, raw	0.804	mcg	274	341	130
Oranges, raw, California, valencias	0.796	mcg	39	49	131
Beet greens, raw	0.789	mcg	15	19	132
Cabbage, red, raw	0.778	mcg	21	27	133
Feijoa, raw	0.776	mcg	38	49	134
Jew's ear, (pepeao), raw	0.76	mcg	19	25	135
Lemon grass (citronella), raw	0.758	mcg	75	99	136
Oranges, raw, with peel	0.75	mcg	30	40	137
Purslane, raw	0.75	mcg	12	16	138
Beef, variety meats and by-products, kidneys, raw	0.748	mcg	80	107	139
Oranges, raw, California, navels	0.739	mcg	34	46	140
Chard, swiss, raw	0.737	mcg	14	19	141
Eggplant, raw	0.731	mcg	19	26	142
Pepper, serrano, raw	0.719	mcg	23	32	143
Tomatoes, red, ripe, raw, year round average	0.714	mcg	15	21	144
Butterbur, (fuki), raw	0.714	mcg	10	14	145
Pokeberry shoots, (poke), raw	0.696	mcg	16	23	146
Cornsalad, raw	0.667	mcg	14	21	147
Kale, scotch, raw	0.667	mcg	28	42	148
Blackberries, raw	0.654	mcg	34	52	149
Melons, casaba, raw	0.654	mcg	17	26	150
Oranges, raw, all commercial varieties	0.638	mcg	30	47	151
Mushrooms, brown, Italian, or Crimini, raw	0.636	mcg	14	22	152
Mungo beans, mature seeds, raw	0.633	mcg	216	341	153
Horseradish-tree leafy tips, raw	0.625	mcg	40	64	154
Kiwi fruit, (chinese gooseberries), fresh, raw	0.623	mcg	38	61	155
Borage, raw	0.619	mcg	13	21	156
Pumpkin, raw	0.615	mcg	16	26	157
Strawberries, raw	0.6	mcg	18	30	158
Dandelion greens, raw	0.6	mcg	27	45	159

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