Data-driven nutrition comparison tables ranked by what matters to you. Sourced from USDA FoodData Central.
Folate (vitamin B9) is essential for DNA synthesis, cell division, and preventing neural tube defects during pregnancy. Dark leafy greens, legumes, and liver are the richest dietary sources. This table ranks the top folate foods per 100 g using USDA FoodData Central data. Values are in micrograms (mcg) of dietary folate equivalents (DFE).
Data: USDA FoodData Central (public domain). Values per 100 g edible portion.
| # | Food | Folate (mcg DFE) |
|---|---|---|
| 1 | Chicken liver, cookedanimal | Folate (mcg DFE) |
| 2 | Edamame, cookedplant | Folate (mcg DFE) |
| 3 | Beef liver, cookedanimal | Folate (mcg DFE) |
| 4 | Sunflower seeds, dry-roastedplant | Folate (mcg DFE) |
| 5 | Spinach, rawplant | Folate (mcg DFE) |
| 6 | Lentils, cookedplant | Folate (mcg DFE) |
| 7 | Chickpeas, cookedplant | Folate (mcg DFE) |
| 8 | Asparagus, cookedplant | Folate (mcg DFE) |
| 9 | Black beans, cookedplant | Folate (mcg DFE) |
| 10 | Spinach, cookedplant | Folate (mcg DFE) |
| 11 | Peanuts, dry-roastedplant | Folate (mcg DFE) |
| 12 | Romaine lettuce, rawplant | Folate (mcg DFE) |
| 13 | Kidney beans, cookedplant | Folate (mcg DFE) |
| 14 | Broccoli, cookedplant | Folate (mcg DFE) |
| 15 | Avocado, rawplant | Folate (mcg DFE) |
| 16 | Orange, rawplant | Folate (mcg DFE) |
Chicken liver (578 mcg/100 g) and edamame (311 mcg/100 g) are the leaders. Beef liver, sunflower seeds, spinach, and most legumes (lentils, chickpeas, black beans) are all excellent sources. Dark leafy greens are consistently among the best plant-based folate sources.
The RDA for folate is 400 mcg DFE/day for adults. Pregnant women need 600 mcg/day and breastfeeding women need 500 mcg/day. Women who could become pregnant are advised to take 400 mcg of folic acid from supplements daily in addition to food sources.
Folate is the naturally occurring form found in food. Folic acid is the synthetic form used in supplements and fortified foods. Folic acid has a higher bioavailability (about 85% absorbed vs. 50% for food folate), which is why dietary folate equivalents (DFE) use a conversion factor.
Folate is critical in the first 28 days after conception - often before a woman knows she is pregnant - for proper neural tube closure. Deficiency is linked to neural tube defects like spina bifida. This is why all women of childbearing age are advised to supplement folic acid.
High intakes of synthetic folic acid (above 1000 mcg/day for adults) can mask vitamin B12 deficiency by correcting anemia while neurological damage continues. The tolerable upper limit for folic acid from supplements and fortified foods is 1000 mcg/day for adults. Natural food folate does not have an established upper limit.
Top 40 foods ranked by protein content per 100 g.
Top 40 foods ranked by dietary fiber per 100 g.
Top 35 foods ranked by vitamin C content per 100 g.
Top 35 foods ranked by iron content per 100 g.
Top 35 foods ranked by calcium content per 100 g.
Top 35 foods ranked by potassium content per 100 g.
Top 35 foods ranked by magnesium content per 100 g.
Foods with the highest protein-to-calorie ratio.
Fruits ranked from lowest to highest sugar content.
Top 30 foods ranked by omega-3 fatty acid content.
Side-by-side nutrition comparison of popular vegetables.
Top high-protein, nutrient-dense foods for muscle growth.
Top 30 foods ranked by vitamin D content per 100 g.
Top 35 foods ranked by zinc content per 100 g.
Top 30 foods ranked by vitamin B12 content per 100 g.
High-protein foods ranked by protein-to-calorie efficiency.
Foods ranked by antioxidant capacity based on USDA data.