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Folate, food

Foods rich in Folate, food

A plate of blueberry muffins on a table

Yeast extract spread

Folate, food: 793 ug
Energy: 185 kcal
Protein: 96 kcal
Fat: 3.6 kcal
Carbs: 82 kcal

Goose, liver, raw

Folate, food: 738 ug
Energy: 133 kcal
Protein: 65 kcal
Fat: 17 kcal
Carbs: 25 kcal

A duck standing on a rock in the water

Duck, domesticated, liver, raw

Folate, food: 738 ug
Energy: 136 kcal
Protein: 75 kcal
Fat: 19 kcal
Carbs: 14 kcal

Burger with lettuce and tomato

Turkey, all classes, liver, raw

Folate, food: 677 ug
Energy: 128 kcal
Protein: 73 kcal
Fat: 22 kcal
Carbs: 0 kcal

Coffee beans are growing on a tree branch

Yardlong beans, mature seeds, raw

Folate, food: 658 ug
Energy: 347 kcal
Protein: 97 kcal
Fat: 5.24 kcal
Carbs: 248 kcal

Assorted seeds and fruits

Mothbeans, mature seeds, raw

Folate, food: 649 ug
Energy: 343 kcal
Protein: 92 kcal
Fat: 6.44 kcal
Carbs: 246 kcal

Assorted seeds and fruits

Cowpeas, catjang, mature seeds, raw

Folate, food: 639 ug
Energy: 343 kcal
Protein: 95 kcal
Fat: 8.28 kcal
Carbs: 239 kcal

Brown wooden round container with brown seeds

Mung beans, mature seeds, raw

Folate, food: 625 ug
Energy: 347 kcal
Protein: 95 kcal
Fat: 4.6 kcal
Carbs: 250 kcal

Coffee beans are growing on a tree branch

Beans, adzuki, mature seeds, raw

Folate, food: 622 ug
Energy: 329 kcal
Protein: 79 kcal
Fat: 2.12 kcal
Carbs: 252 kcal

Raw chicken meat on brown wooden chopping board

Chicken, liver, all classes, raw

Folate, food: 588 ug
Energy: 119 kcal
Protein: 68 kcal
Fat: 19 kcal
Carbs: 2.92 kcal

Lentils, raw

Folate, food: 479 ug
Energy: 352 kcal
Protein: 99 kcal
Fat: 4.24 kcal
Carbs: 253 kcal

Beans, pink, mature seeds, raw

Folate, food: 463 ug
Energy: 343 kcal
Protein: 84 kcal
Fat: 4.52 kcal
Carbs: 257 kcal

Beans, black, mature seeds, raw

Folate, food: 444 ug
Energy: 341 kcal
Protein: 86 kcal
Fat: 5.68 kcal
Carbs: 249 kcal

Beans, black turtle, mature seeds, raw

Folate, food: 444 ug
Energy: 339 kcal
Protein: 85 kcal
Fat: 3.6 kcal
Carbs: 253 kcal

Chickpea flour (besan)

Folate, food: 437 ug
Energy: 387 kcal
Protein: 90 kcal
Fat: 27 kcal
Carbs: 231 kcal

Beans, french, mature seeds, raw

Folate, food: 399 ug
Energy: 343 kcal
Protein: 75 kcal
Fat: 8.08 kcal
Carbs: 256 kcal

Lima beans, large, mature seeds, raw

Folate, food: 395 ug
Energy: 338 kcal
Protein: 86 kcal
Fat: 2.76 kcal
Carbs: 254 kcal

Chicken, capons, giblets, raw

Folate, food: 394 ug
Energy: 130 kcal
Protein: 73 kcal
Fat: 21 kcal
Carbs: 5.68 kcal

Beans, kidney, red, mature seeds, raw

Folate, food: 394 ug
Energy: 337 kcal
Protein: 90 kcal
Fat: 4.24 kcal
Carbs: 245 kcal

Beans, yellow, mature seeds, raw

Folate, food: 389 ug
Energy: 345 kcal
Protein: 88 kcal
Fat: 10 kcal
Carbs: 243 kcal

Beans, white, mature seeds, raw

Folate, food: 388 ug
Energy: 333 kcal
Protein: 93 kcal
Fat: 3.4 kcal
Carbs: 241 kcal

Beans, small white, mature seeds, raw

Folate, food: 386 ug
Energy: 336 kcal
Protein: 84 kcal
Fat: 4.72 kcal
Carbs: 249 kcal

Soybeans, mature seeds, raw

Folate, food: 375 ug
Energy: 446 kcal
Protein: 146 kcal
Fat: 80 kcal
Carbs: 121 kcal

Beans, navy, mature seeds, raw

Folate, food: 364 ug
Energy: 337 kcal
Protein: 89 kcal
Fat: 6 kcal
Carbs: 243 kcal

Lupins, mature seeds, raw

Folate, food: 355 ug
Energy: 371 kcal
Protein: 145 kcal
Fat: 39 kcal
Carbs: 161 kcal

Chicken, stewing, giblets, raw

Folate, food: 350 ug
Energy: 168 kcal
Protein: 72 kcal
Fat: 37 kcal
Carbs: 8.52 kcal

Soy flour, full-fat, raw

Folate, food: 345 ug
Energy: 434 kcal
Protein: 151 kcal
Fat: 83 kcal
Carbs: 128 kcal

Arrowroot, raw

Folate, food: 338 ug
Energy: 65 kcal
Protein: 17 kcal
Fat: 0.8 kcal
Carbs: 54 kcal

Turkey, whole, giblets, raw

Folate, food: 331 ug
Energy: 124 kcal
Protein: 73 kcal
Fat: 20 kcal
Carbs: 0.28 kcal

Pate, chicken liver, canned

Folate, food: 321 ug
Energy: 201 kcal
Protein: 54 kcal
Fat: 52 kcal
Carbs: 26 kcal

Edamame, frozen, prepared

Folate, food: 311 ug
Energy: 121 kcal
Protein: 48 kcal
Fat: 21 kcal
Carbs: 36 kcal

Soy flour, defatted

Folate, food: 305 ug
Energy: 327 kcal
Protein: 206 kcal
Fat: 4.88 kcal
Carbs: 136 kcal

Soy meal, defatted, raw

Folate, food: 303 ug
Energy: 337 kcal
Protein: 197 kcal
Fat: 9.56 kcal
Carbs: 144 kcal

Edamame, frozen, unprepared

Folate, food: 303 ug
Energy: 109 kcal
Protein: 45 kcal
Fat: 19 kcal
Carbs: 30 kcal

Turkey, whole, giblets, cooked, simmered

Folate, food: 303 ug
Energy: 173 kcal
Protein: 106 kcal
Fat: 26 kcal
Carbs: 0 kcal

Soy flour, low-fat

Folate, food: 289 ug
Energy: 372 kcal
Protein: 199 kcal
Fat: 36 kcal
Carbs: 123 kcal

Beverages, Protein powder soy based

Folate, food: 289 ug
Energy: 388 kcal
Protein: 222 kcal
Fat: 22 kcal
Carbs: 116 kcal

Wheat germ, crude

Folate, food: 281 ug
Energy: 360 kcal
Protein: 93 kcal
Fat: 39 kcal
Carbs: 207 kcal

Chicken, roasting, giblets, raw

Folate, food: 276 ug
Energy: 127 kcal
Protein: 73 kcal
Fat: 20 kcal
Carbs: 4.56 kcal

Spices, sage, ground

Folate, food: 274 ug
Energy: 315 kcal
Protein: 43 kcal
Fat: 51 kcal
Carbs: 243 kcal

Peanut flour, defatted

Folate, food: 248 ug
Energy: 327 kcal
Protein: 209 kcal
Fat: 2.2 kcal
Carbs: 139 kcal

Peanuts, valencia, raw

Folate, food: 246 ug
Energy: 570 kcal
Protein: 100 kcal
Fat: 190 kcal
Carbs: 84 kcal

Peanuts, spanish, raw

Folate, food: 240 ug
Energy: 570 kcal
Protein: 105 kcal
Fat: 198 kcal
Carbs: 63 kcal

Peanuts, all types, raw

Folate, food: 240 ug
Energy: 567 kcal
Protein: 103 kcal
Fat: 197 kcal
Carbs: 65 kcal

Snacks, soy chips or crisps, salted

Folate, food: 240 ug
Energy: 385 kcal
Protein: 106 kcal
Fat: 29 kcal
Carbs: 213 kcal

Peanuts, virginia, raw

Folate, food: 239 ug
Energy: 563 kcal
Protein: 101 kcal
Fat: 195 kcal
Carbs: 66 kcal

Soy flour, full-fat, roasted

Folate, food: 227 ug
Energy: 439 kcal
Protein: 152 kcal
Fat: 87 kcal
Carbs: 122 kcal

Papad

Folate, food: 219 ug
Energy: 371 kcal
Protein: 102 kcal
Fat: 13 kcal
Carbs: 239 kcal

Mungo beans, mature seeds, raw

Folate, food: 216 ug
Energy: 341 kcal
Protein: 101 kcal
Fat: 6.56 kcal
Carbs: 236 kcal

Soybeans, mature seeds, roasted, salted

Folate, food: 211 ug
Energy: 469 kcal
Protein: 154 kcal
Fat: 102 kcal
Carbs: 121 kcal

Lentils, pink or red, raw

Folate, food: 204 ug
Energy: 358 kcal
Protein: 96 kcal
Fat: 8.68 kcal
Carbs: 252 kcal

Meat extender

Folate, food: 198 ug
Energy: 311 kcal
Protein: 167 kcal
Fat: 12 kcal
Carbs: 139 kcal

Seaweed, wakame, raw

Folate, food: 196 ug
Energy: 45 kcal
Protein: 12 kcal
Fat: 2.56 kcal
Carbs: 37 kcal

Spinach, raw

Folate, food: 194 ug
Energy: 23 kcal
Protein: 11 kcal
Fat: 1.56 kcal
Carbs: 15 kcal

Turnip greens, raw

Folate, food: 194 ug
Energy: 32 kcal
Protein: 6 kcal
Fat: 1.2 kcal
Carbs: 29 kcal

Asparagus, frozen, unprepared

Folate, food: 191 ug
Energy: 24 kcal
Protein: 13 kcal
Fat: 0.92 kcal
Carbs: 16 kcal

Quinoa, uncooked

Folate, food: 184 ug
Energy: 368 kcal
Protein: 56 kcal
Fat: 24 kcal
Carbs: 257 kcal

Formulated Bar, SOUTH BEACH protein bar

Folate, food: 184 ug
Energy: 412 kcal
Protein: 121 kcal
Fat: 61 kcal
Carbs: 154 kcal

Seaweed, irishmoss, raw

Folate, food: 182 ug
Energy: 49 kcal
Protein: 6.04 kcal
Fat: 0.64 kcal
Carbs: 49 kcal

Spices, bay leaf

Folate, food: 180 ug
Energy: 313 kcal
Protein: 30 kcal
Fat: 33 kcal
Carbs: 300 kcal

Seaweed, kelp, raw

Folate, food: 180 ug
Energy: 43 kcal
Protein: 6.72 kcal
Fat: 2.24 kcal
Carbs: 38 kcal

Mollusks, conch, baked or broiled

Folate, food: 179 ug
Energy: 130 kcal
Protein: 105 kcal
Fat: 4.8 kcal
Carbs: 6.8 kcal

Chrysanthemum, garland, raw

Folate, food: 177 ug
Energy: 24 kcal
Protein: 13 kcal
Fat: 2.24 kcal
Carbs: 12 kcal

Soy protein isolate

Folate, food: 176 ug
Energy: 335 kcal
Protein: 353 kcal
Fat: 14 kcal
Carbs: 0 kcal

Soy protein isolate, potassium type

Folate, food: 176 ug
Energy: 321 kcal
Protein: 353 kcal
Fat: 2.12 kcal
Carbs: 10 kcal

Pigeonpeas, immature seeds, raw

Folate, food: 173 ug
Energy: 136 kcal
Protein: 29 kcal
Fat: 6.56 kcal
Carbs: 96 kcal

Soybeans, mature seeds, sprouted, raw

Folate, food: 172 ug
Energy: 122 kcal
Protein: 52 kcal
Fat: 27 kcal
Carbs: 38 kcal

Cowpeas (blackeyes), immature seeds, raw

Folate, food: 168 ug
Energy: 90 kcal
Protein: 12 kcal
Fat: 1.4 kcal
Carbs: 75 kcal

Onions, dehydrated flakes

Folate, food: 166 ug
Energy: 349 kcal
Protein: 36 kcal
Fat: 1.84 kcal
Carbs: 333 kcal

Snacks, pretzels, hard, plain, salted

Folate, food: 166 ug
Energy: 384 kcal
Protein: 40 kcal
Fat: 12 kcal
Carbs: 322 kcal

Soybeans, green, raw

Folate, food: 165 ug
Energy: 147 kcal
Protein: 52 kcal
Fat: 27 kcal
Carbs: 44 kcal

Spices, mustard seed, ground

Folate, food: 162 ug
Energy: 508 kcal
Protein: 104 kcal
Fat: 145 kcal
Carbs: 112 kcal

Mustard spinach, (tendergreen), raw

Folate, food: 159 ug
Energy: 22 kcal
Protein: 8.8 kcal
Fat: 1.2 kcal
Carbs: 16 kcal

Parsley, fresh

Folate, food: 152 ug
Energy: 36 kcal
Protein: 12 kcal
Fat: 3.16 kcal
Carbs: 25 kcal

Dill weed, fresh

Folate, food: 150 ug
Energy: 43 kcal
Protein: 14 kcal
Fat: 4.48 kcal
Carbs: 28 kcal

Asparagus, cooked, boiled, drained

Folate, food: 149 ug
Energy: 22 kcal
Protein: 9.6 kcal
Fat: 0.88 kcal
Carbs: 16 kcal

Okra, frozen, unprepared

Folate, food: 148 ug
Energy: 30 kcal
Protein: 6.76 kcal
Fat: 1 kcal
Carbs: 27 kcal

Beans, fava, in pod, raw

Folate, food: 148 ug
Energy: 88 kcal
Protein: 32 kcal
Fat: 2.92 kcal
Carbs: 71 kcal

Seaweed, laver, raw

Folate, food: 146 ug
Energy: 35 kcal
Protein: 23 kcal
Fat: 1.12 kcal
Carbs: 20 kcal

Egg, yolk, raw, fresh

Folate, food: 146 ug
Energy: 322 kcal
Protein: 63 kcal
Fat: 106 kcal
Carbs: 14 kcal

Peanut spread, reduced sugar

Folate, food: 144 ug
Energy: 650 kcal
Protein: 99 kcal
Fat: 220 kcal
Carbs: 57 kcal

Peas, mature seeds, sprouted, raw

Folate, food: 144 ug
Energy: 124 kcal
Protein: 35 kcal
Fat: 2.72 kcal
Carbs: 108 kcal

Endive, raw

Folate, food: 142 ug
Energy: 17 kcal
Protein: 5 kcal
Fat: 0.8 kcal
Carbs: 13 kcal

Fast foods, french toast sticks

Folate, food: 142 ug
Energy: 340 kcal
Protein: 24 kcal
Fat: 71 kcal
Carbs: 165 kcal

Vinespinach, (basella), raw

Folate, food: 140 ug
Energy: 19 kcal
Protein: 7.2 kcal
Fat: 1.2 kcal
Carbs: 14 kcal

Snacks, crisped rice bar, chocolate chip

Folate, food: 140 ug
Energy: 404 kcal
Protein: 20 kcal
Fat: 54 kcal
Carbs: 292 kcal

Spices, poultry seasoning

Folate, food: 138 ug
Energy: 307 kcal
Protein: 38 kcal
Fat: 30 kcal
Carbs: 262 kcal

Mustard greens, frozen, unprepared

Folate, food: 138 ug
Energy: 20 kcal
Protein: 9.96 kcal
Fat: 1.08 kcal
Carbs: 14 kcal

Snacks, peas, roasted, wasabi-flavored

Folate, food: 138 ug
Energy: 432 kcal
Protein: 56 kcal
Fat: 56 kcal
Carbs: 249 kcal

Garlic bread, frozen

Folate, food: 136 ug
Energy: 350 kcal
Protein: 33 kcal
Fat: 66 kcal
Carbs: 167 kcal

Lettuce, cos or romaine, raw

Folate, food: 136 ug
Energy: 17 kcal
Protein: 4.92 kcal
Fat: 1.2 kcal
Carbs: 13 kcal

Snacks, beef jerky, chopped and formed

Folate, food: 134 ug
Energy: 410 kcal
Protein: 133 kcal
Fat: 102 kcal
Carbs: 44 kcal

Peanut flour, low fat

Folate, food: 133 ug
Energy: 428 kcal
Protein: 135 kcal
Fat: 88 kcal
Carbs: 125 kcal

Beans, navy, mature seeds, sprouted, raw

Folate, food: 132 ug
Energy: 67 kcal
Protein: 25 kcal
Fat: 2.8 kcal
Carbs: 52 kcal

Collards, raw

Folate, food: 129 ug
Energy: 32 kcal
Protein: 12 kcal
Fat: 2.44 kcal
Carbs: 22 kcal

Bacon bits, meatless

Folate, food: 127 ug
Energy: 476 kcal
Protein: 128 kcal
Fat: 104 kcal
Carbs: 114 kcal

Taro leaves, raw

Folate, food: 126 ug
Energy: 42 kcal
Protein: 20 kcal
Fat: 2.96 kcal
Carbs: 27 kcal

Snack, BALANCE, original bar

Folate, food: 126 ug
Energy: 415 kcal
Protein: 112 kcal
Fat: 48 kcal
Carbs: 195 kcal

Peanuts, spanish, oil-roasted, with salt

Folate, food: 126 ug
Energy: 579 kcal
Protein: 112 kcal
Fat: 196 kcal
Carbs: 70 kcal

Veggie burgers or soyburgers, unprepared

Folate, food: 124 ug
Energy: 177 kcal
Protein: 63 kcal
Fat: 25 kcal
Carbs: 57 kcal

Jute, potherb, raw

Folate, food: 123 ug
Energy: 34 kcal
Protein: 19 kcal
Fat: 1 kcal
Carbs: 23 kcal

Brussels sprouts, frozen, unprepared

Folate, food: 123 ug
Energy: 41 kcal
Protein: 15 kcal
Fat: 1.64 kcal
Carbs: 31 kcal

Tomato powder

Folate, food: 120 ug
Energy: 302 kcal
Protein: 52 kcal
Fat: 1.76 kcal
Carbs: 299 kcal

Snacks, CLIF BAR, mixed flavors

Folate, food: 118 ug
Energy: 346 kcal
Protein: 59 kcal
Fat: 24 kcal
Carbs: 262 kcal

Peppermint, fresh

Folate, food: 114 ug
Energy: 70 kcal
Protein: 15 kcal
Fat: 3.76 kcal
Carbs: 60 kcal

Nuts, acorn flour, full fat

Folate, food: 114 ug
Energy: 501 kcal
Protein: 30 kcal
Fat: 121 kcal
Carbs: 219 kcal

Nuts, hazelnuts or filberts

Folate, food: 113 ug
Energy: 628 kcal
Protein: 60 kcal
Fat: 243 kcal
Carbs: 67 kcal

Chicory greens, raw

Folate, food: 110 ug
Energy: 23 kcal
Protein: 6.8 kcal
Fat: 1.2 kcal
Carbs: 19 kcal

Seeds, hemp seed, hulled

Folate, food: 110 ug
Energy: 553 kcal
Protein: 126 kcal
Fat: 195 kcal
Carbs: 35 kcal

Beets, raw

Folate, food: 109 ug
Energy: 43 kcal
Protein: 6.44 kcal
Fat: 0.68 kcal
Carbs: 38 kcal

Rosemary, fresh

Folate, food: 109 ug
Energy: 131 kcal
Protein: 13 kcal
Fat: 23 kcal
Carbs: 83 kcal

Spices, pepper, red or cayenne

Folate, food: 106 ug
Energy: 318 kcal
Protein: 48 kcal
Fat: 69 kcal
Carbs: 227 kcal

Chives, raw

Folate, food: 105 ug
Energy: 30 kcal
Protein: 13 kcal
Fat: 2.92 kcal
Carbs: 17 kcal

Spearmint, fresh

Folate, food: 105 ug
Energy: 44 kcal
Protein: 13 kcal
Fat: 2.92 kcal
Carbs: 34 kcal

Liver cheese, pork

Folate, food: 104 ug
Energy: 304 kcal
Protein: 61 kcal
Fat: 102 kcal
Carbs: 8.4 kcal

Broccoli, chinese, raw

Folate, food: 104 ug
Energy: 26 kcal
Protein: 4.8 kcal
Fat: 3.04 kcal
Carbs: 19 kcal

Sandwich spread, meatless

Folate, food: 103 ug
Energy: 149 kcal
Protein: 32 kcal
Fat: 36 kcal
Carbs: 36 kcal

Bread, Italian

Folate, food: 102 ug
Energy: 259 kcal
Protein: 38 kcal
Fat: 11 kcal
Carbs: 192 kcal

Vegetarian fillets

Folate, food: 102 ug
Energy: 290 kcal
Protein: 92 kcal
Fat: 72 kcal
Carbs: 36 kcal

Sesbania flower, raw

Folate, food: 102 ug
Energy: 27 kcal
Protein: 5.12 kcal
Fat: 0.16 kcal
Carbs: 27 kcal

Cowpeas, leafy tips, raw

Folate, food: 101 ug
Energy: 29 kcal
Protein: 16 kcal
Fat: 1 kcal
Carbs: 19 kcal

Lentils, sprouted, raw

Folate, food: 100 ug
Energy: 106 kcal
Protein: 36 kcal
Fat: 2.2 kcal
Carbs: 89 kcal

Luncheon slices, meatless

Folate, food: 100 ug
Energy: 189 kcal
Protein: 71 kcal
Fat: 44 kcal
Carbs: 18 kcal

Seeds, sesame butter, paste

Folate, food: 100 ug
Energy: 586 kcal
Protein: 72 kcal
Fat: 203 kcal
Carbs: 96 kcal

Corn, white, steamed (Navajo)

Folate, food: 100 ug
Energy: 386 kcal
Protein: 39 kcal
Fat: 21 kcal
Carbs: 301 kcal

Broccoli, chinese, cooked

Folate, food: 99 ug
Energy: 22 kcal
Protein: 4.56 kcal
Fat: 2.88 kcal
Carbs: 15 kcal

Nuts, walnuts, english

Folate, food: 98 ug
Energy: 654 kcal
Protein: 61 kcal
Fat: 261 kcal
Carbs: 55 kcal

Bread, kneel down (Navajo)

Folate, food: 98 ug
Energy: 195 kcal
Protein: 17 kcal
Fat: 8.84 kcal
Carbs: 158 kcal

Arugula, raw

Folate, food: 97 ug
Energy: 25 kcal
Protein: 10 kcal
Fat: 2.64 kcal
Carbs: 15 kcal

Broadbeans, immature seeds, raw

Folate, food: 96 ug
Energy: 72 kcal
Protein: 22 kcal
Fat: 2.4 kcal
Carbs: 47 kcal

Asparagus, canned, drained solids

Folate, food: 96 ug
Energy: 19 kcal
Protein: 8.56 kcal
Fat: 2.6 kcal
Carbs: 9.84 kcal

Wild rice, raw

Folate, food: 95 ug
Energy: 357 kcal
Protein: 59 kcal
Fat: 4.32 kcal
Carbs: 300 kcal

Radish seeds, sprouted, raw

Folate, food: 95 ug
Energy: 43 kcal
Protein: 15 kcal
Fat: 10 kcal
Carbs: 14 kcal

Spices, saffron

Folate, food: 93 ug
Energy: 310 kcal
Protein: 46 kcal
Fat: 23 kcal
Carbs: 261 kcal

Chayote, fruit, raw

Folate, food: 93 ug
Energy: 19 kcal
Protein: 3.28 kcal
Fat: 0.52 kcal
Carbs: 18 kcal

Bread, potato

Folate, food: 92 ug
Energy: 266 kcal
Protein: 50 kcal
Fat: 13 kcal
Carbs: 188 kcal

Peanut butter, reduced sodium

Folate, food: 92 ug
Energy: 590 kcal
Protein: 96 kcal
Fat: 200 kcal
Carbs: 87 kcal

Turnip greens, canned, no salt added

Folate, food: 92 ug
Energy: 19 kcal
Protein: 5.44 kcal
Fat: 1.2 kcal
Carbs: 11 kcal

Peanut butter, chunk style, with salt

Folate, food: 92 ug
Energy: 589 kcal
Protein: 96 kcal
Fat: 200 kcal
Carbs: 86 kcal

Peanut butter, chunk style, without salt

Folate, food: 92 ug
Energy: 589 kcal
Protein: 96 kcal
Fat: 200 kcal
Carbs: 86 kcal

Avocados, raw, California

Folate, food: 89 ug
Energy: 167 kcal
Protein: 7.84 kcal
Fat: 62 kcal
Carbs: 35 kcal

Seeds, flaxseed

Folate, food: 87 ug
Energy: 534 kcal
Protein: 73 kcal
Fat: 169 kcal
Carbs: 116 kcal

Nuts, acorns, raw

Folate, food: 87 ug
Energy: 387 kcal
Protein: 25 kcal
Fat: 95 kcal
Carbs: 163 kcal

Chicken, feet, boiled

Folate, food: 86 ug
Energy: 215 kcal
Protein: 78 kcal
Fat: 58 kcal
Carbs: 0.8 kcal

Millet, raw

Folate, food: 85 ug
Energy: 378 kcal
Protein: 44 kcal
Fat: 17 kcal
Carbs: 291 kcal

Seaweed, agar, raw

Folate, food: 85 ug
Energy: 26 kcal
Protein: 2.16 kcal
Fat: 0.12 kcal
Carbs: 27 kcal

Amaranth leaves, raw

Folate, food: 85 ug
Energy: 23 kcal
Protein: 9.84 kcal
Fat: 1.32 kcal
Carbs: 16 kcal

Focaccia, Italian flatbread, plain

Folate, food: 84 ug
Energy: 249 kcal
Protein: 35 kcal
Fat: 32 kcal
Carbs: 143 kcal

Cereals ready-to-eat, granola, homemade

Folate, food: 84 ug
Energy: 489 kcal
Protein: 55 kcal
Fat: 97 kcal
Carbs: 216 kcal

Grape leaves, raw

Folate, food: 83 ug
Energy: 93 kcal
Protein: 22 kcal
Fat: 8.48 kcal
Carbs: 69 kcal

Broccoli raab, raw

Folate, food: 83 ug
Energy: 22 kcal
Protein: 13 kcal
Fat: 1.96 kcal
Carbs: 11 kcal

Bagels, whole grain white

Folate, food: 83 ug
Energy: 255 kcal
Protein: 37 kcal
Fat: 0 kcal
Carbs: 218 kcal

Spices, poppy seed

Folate, food: 82 ug
Energy: 525 kcal
Protein: 72 kcal
Fat: 166 kcal
Carbs: 113 kcal

Amaranth grain, uncooked

Folate, food: 82 ug
Energy: 371 kcal
Protein: 54 kcal
Fat: 28 kcal
Carbs: 261 kcal

Avocados, raw, all commercial varieties

Folate, food: 81 ug
Energy: 160 kcal
Protein: 8 kcal
Fat: 59 kcal
Carbs: 34 kcal

Cress, garden, raw

Folate, food: 80 ug
Energy: 32 kcal
Protein: 10 kcal
Fat: 2.8 kcal
Carbs: 22 kcal

Cabbage, savoy, raw

Folate, food: 80 ug
Energy: 27 kcal
Protein: 8 kcal
Fat: 0.4 kcal
Carbs: 24 kcal

Egg, duck, whole, fresh, raw

Folate, food: 80 ug
Energy: 185 kcal
Protein: 51 kcal
Fat: 55 kcal
Carbs: 5.8 kcal

Fish, roe, mixed species, raw

Folate, food: 80 ug
Energy: 143 kcal
Protein: 89 kcal
Fat: 26 kcal
Carbs: 6 kcal

Beets, cooked, boiled, drained

Folate, food: 80 ug
Energy: 44 kcal
Protein: 6.72 kcal
Fat: 0.72 kcal
Carbs: 40 kcal

Millet, puffed

Folate, food: 79 ug
Energy: 354 kcal
Protein: 52 kcal
Fat: 14 kcal
Carbs: 320 kcal

Wheat bran, crude

Folate, food: 79 ug
Energy: 216 kcal
Protein: 62 kcal
Fat: 17 kcal
Carbs: 258 kcal

Cabbage, chinese (pe-tsai), raw

Folate, food: 79 ug
Energy: 16 kcal
Protein: 4.8 kcal
Fat: 0.8 kcal
Carbs: 13 kcal

Bread, white wheat

Folate, food: 78 ug
Energy: 238 kcal
Protein: 43 kcal
Fat: 8.6 kcal
Carbs: 176 kcal

Meatballs, meatless

Folate, food: 78 ug
Energy: 197 kcal
Protein: 84 kcal
Fat: 36 kcal
Carbs: 32 kcal

Grape leaves, canned

Folate, food: 78 ug
Energy: 69 kcal
Protein: 17 kcal
Fat: 7.88 kcal
Carbs: 47 kcal

Frankfurter, meatless

Folate, food: 78 ug
Energy: 233 kcal
Protein: 78 kcal
Fat: 55 kcal
Carbs: 31 kcal

Falafel, home-prepared

Folate, food: 78 ug
Energy: 333 kcal
Protein: 53 kcal
Fat: 71 kcal
Carbs: 127 kcal

Vegetarian meatloaf or patties

Folate, food: 78 ug
Energy: 197 kcal
Protein: 84 kcal
Fat: 36 kcal
Carbs: 32 kcal

Nuts, hazelnuts or filberts, blanched

Folate, food: 78 ug
Energy: 629 kcal
Protein: 55 kcal
Fat: 245 kcal
Carbs: 68 kcal

Chicken, meatless

Folate, food: 76 ug
Energy: 224 kcal
Protein: 95 kcal
Fat: 51 kcal
Carbs: 15 kcal

Spices, mace, ground

Folate, food: 76 ug
Energy: 475 kcal
Protein: 27 kcal
Fat: 130 kcal
Carbs: 202 kcal

Spices, nutmeg, ground

Folate, food: 76 ug
Energy: 525 kcal
Protein: 23 kcal
Fat: 145 kcal
Carbs: 197 kcal

Egg, goose, whole, fresh, raw

Folate, food: 76 ug
Energy: 185 kcal
Protein: 55 kcal
Fat: 53 kcal
Carbs: 5.4 kcal

Candies, peanut bar

Folate, food: 75 ug
Energy: 522 kcal
Protein: 62 kcal
Fat: 135 kcal
Carbs: 190 kcal

Lemon grass (citronella), raw

Folate, food: 75 ug
Energy: 99 kcal
Protein: 7.28 kcal
Fat: 1.96 kcal
Carbs: 101 kcal

Triticale flour, whole-grain

Folate, food: 74 ug
Energy: 338 kcal
Protein: 53 kcal
Fat: 7.24 kcal
Carbs: 293 kcal

Turnip greens, frozen, unprepared

Folate, food: 74 ug
Energy: 22 kcal
Protein: 9.88 kcal
Fat: 1.24 kcal
Carbs: 15 kcal

Triticale

Folate, food: 73 ug
Energy: 336 kcal
Protein: 52 kcal
Fat: 8.36 kcal
Carbs: 289 kcal

Nuts, almond paste

Folate, food: 73 ug
Energy: 458 kcal
Protein: 36 kcal
Fat: 111 kcal
Carbs: 191 kcal

Collards, frozen, chopped, unprepared

Folate, food: 73 ug
Energy: 33 kcal
Protein: 11 kcal
Fat: 1.48 kcal
Carbs: 26 kcal

Cabbage, mustard, salted

Folate, food: 72 ug
Energy: 28 kcal
Protein: 4.4 kcal
Fat: 0.4 kcal
Carbs: 23 kcal

Chicken, heart, all classes, raw

Folate, food: 72 ug
Energy: 153 kcal
Protein: 62 kcal
Fat: 37 kcal
Carbs: 2.84 kcal

Nuts, chestnuts, chinese, roasted

Folate, food: 72 ug
Energy: 239 kcal
Protein: 18 kcal
Fat: 4.76 kcal
Carbs: 209 kcal

Broccoli raab, cooked

Folate, food: 71 ug
Energy: 25 kcal
Protein: 15 kcal
Fat: 2.08 kcal
Carbs: 12 kcal

Broccoli, stalks, raw

Folate, food: 71 ug
Energy: 28 kcal
Protein: 12 kcal
Fat: 1.4 kcal
Carbs: 21 kcal

Broccoli, leaves, raw

Folate, food: 71 ug
Energy: 28 kcal
Protein: 12 kcal
Fat: 1.4 kcal
Carbs: 20 kcal

Snacks, trail mix, regular

Folate, food: 71 ug
Energy: 462 kcal
Protein: 55 kcal
Fat: 118 kcal
Carbs: 180 kcal

Egg, turkey, whole, fresh, raw

Folate, food: 71 ug
Energy: 171 kcal
Protein: 55 kcal
Fat: 48 kcal
Carbs: 4.6 kcal

Broccoli, flower clusters, raw

Folate, food: 71 ug
Energy: 28 kcal
Protein: 12 kcal
Fat: 1.4 kcal
Carbs: 20 kcal

Snacks, trail mix, regular, unsalted

Folate, food: 71 ug
Energy: 462 kcal
Protein: 55 kcal
Fat: 118 kcal
Carbs: 180 kcal

Bread, egg

Folate, food: 70 ug
Energy: 287 kcal
Protein: 38 kcal
Fat: 24 kcal
Carbs: 191 kcal

Nuts, chestnuts, european, roasted

Folate, food: 70 ug
Energy: 245 kcal
Protein: 13 kcal
Fat: 8.8 kcal
Carbs: 212 kcal

Cardoon, raw

Folate, food: 68 ug
Energy: 17 kcal
Protein: 2.8 kcal
Fat: 0.4 kcal
Carbs: 16 kcal

Basil, fresh

Folate, food: 68 ug
Energy: 23 kcal
Protein: 13 kcal
Fat: 2.56 kcal
Carbs: 11 kcal

Nuts, chestnuts, chinese, raw

Folate, food: 68 ug
Energy: 224 kcal
Protein: 17 kcal
Fat: 4.44 kcal
Carbs: 196 kcal

Artichokes, (globe or french), raw

Folate, food: 68 ug
Energy: 47 kcal
Protein: 13 kcal
Fat: 0.6 kcal
Carbs: 42 kcal

Parsnips, raw

Folate, food: 67 ug
Energy: 75 kcal
Protein: 4.8 kcal
Fat: 1.2 kcal
Carbs: 72 kcal

Spinach souffle

Folate, food: 67 ug
Energy: 172 kcal
Protein: 32 kcal
Fat: 52 kcal
Carbs: 24 kcal

Broccoli, frozen, chopped, unprepared

Folate, food: 67 ug
Energy: 26 kcal
Protein: 11 kcal
Fat: 1.16 kcal
Carbs: 19 kcal

Egg, quail, whole, fresh, raw

Folate, food: 66 ug
Energy: 158 kcal
Protein: 52 kcal
Fat: 44 kcal
Carbs: 1.64 kcal

Seeds, breadnut tree seeds, raw

Folate, food: 66 ug
Energy: 217 kcal
Protein: 24 kcal
Fat: 3.96 kcal
Carbs: 185 kcal

Cabbage, chinese (pak-choi), raw

Folate, food: 66 ug
Energy: 13 kcal
Protein: 6 kcal
Fat: 0.8 kcal
Carbs: 8.72 kcal

Winged beans, immature seeds, raw

Folate, food: 66 ug
Energy: 49 kcal
Protein: 28 kcal
Fat: 3.48 kcal
Carbs: 17 kcal

Soup, black bean, canned, condensed

Folate, food: 66 ug
Energy: 91 kcal
Protein: 19 kcal
Fat: 5.28 kcal
Carbs: 62 kcal

Egg rolls, vegetable, frozen, prepared

Folate, food: 66 ug
Energy: 214 kcal
Protein: 24 kcal
Fat: 28 kcal
Carbs: 127 kcal

Cheese, brie

Folate, food: 65 ug
Energy: 334 kcal
Protein: 83 kcal
Fat: 111 kcal
Carbs: 1.8 kcal

Bread, wheat

Folate, food: 65 ug
Energy: 274 kcal
Protein: 43 kcal
Fat: 18 kcal
Carbs: 190 kcal

Peas, green, raw

Folate, food: 65 ug
Energy: 81 kcal
Protein: 22 kcal
Fat: 1.6 kcal
Carbs: 58 kcal

Bread, wheat, toasted

Folate, food: 65 ug
Energy: 313 kcal
Protein: 52 kcal
Fat: 17 kcal
Carbs: 223 kcal

Candies, halavah, plain

Folate, food: 65 ug
Energy: 469 kcal
Protein: 50 kcal
Fat: 86 kcal
Carbs: 242 kcal

Beans, white, mature seeds, canned

Folate, food: 65 ug
Energy: 114 kcal
Protein: 29 kcal
Fat: 1.16 kcal
Carbs: 85 kcal

Kale, cooked, boiled, drained, with salt

Folate, food: 65 ug
Energy: 44 kcal
Protein: 12 kcal
Fat: 4.84 kcal
Carbs: 21 kcal

Spices, onion powder

Folate, food: 64 ug
Energy: 341 kcal
Protein: 42 kcal
Fat: 4.16 kcal
Carbs: 316 kcal

Crackers, rusk toast

Folate, food: 64 ug
Energy: 407 kcal
Protein: 54 kcal
Fat: 29 kcal
Carbs: 289 kcal

Cauliflower, frozen, unprepared

Folate, food: 64 ug
Energy: 24 kcal
Protein: 8.04 kcal
Fat: 1.08 kcal
Carbs: 19 kcal

Snacks, potato chips, barbecue-flavor

Folate, food: 64 ug
Energy: 487 kcal
Protein: 26 kcal
Fat: 124 kcal
Carbs: 224 kcal

Broccoli, raw

Folate, food: 63 ug
Energy: 34 kcal
Protein: 11 kcal
Fat: 1.48 kcal
Carbs: 27 kcal

Rice bran, crude

Folate, food: 63 ug
Energy: 316 kcal
Protein: 53 kcal
Fat: 83 kcal
Carbs: 199 kcal

Boysenberries, frozen, unsweetened

Folate, food: 63 ug
Energy: 50 kcal
Protein: 4.4 kcal
Fat: 1.04 kcal
Carbs: 49 kcal

Kale, raw

Folate, food: 62 ug
Energy: 35 kcal
Protein: 12 kcal
Fat: 5.96 kcal
Carbs: 18 kcal

Cheese, camembert

Folate, food: 62 ug
Energy: 300 kcal
Protein: 79 kcal
Fat: 97 kcal
Carbs: 1.84 kcal

Yardlong bean, raw

Folate, food: 62 ug
Energy: 47 kcal
Protein: 11 kcal
Fat: 1.6 kcal
Carbs: 33 kcal

Coriander (cilantro) leaves, raw

Folate, food: 62 ug
Energy: 23 kcal
Protein: 8.52 kcal
Fat: 2.08 kcal
Carbs: 15 kcal

Beans, navy, mature seeds, canned

Folate, food: 62 ug
Energy: 113 kcal
Protein: 30 kcal
Fat: 1.72 kcal
Carbs: 82 kcal

Hyacinth-beans, immature seeds, raw

Folate, food: 62 ug
Energy: 46 kcal
Protein: 8.4 kcal
Fat: 0.8 kcal
Carbs: 37 kcal

Nuts, chestnuts, european, raw, unpeeled

Folate, food: 62 ug
Energy: 213 kcal
Protein: 9.68 kcal
Fat: 9.04 kcal
Carbs: 182 kcal

Brussels sprouts, raw

Folate, food: 61 ug
Energy: 43 kcal
Protein: 14 kcal
Fat: 1.2 kcal
Carbs: 36 kcal

Mung beans, mature seeds, sprouted, raw

Folate, food: 61 ug
Energy: 30 kcal
Protein: 12 kcal
Fat: 0.72 kcal
Carbs: 24 kcal

Okra, raw

Folate, food: 60 ug
Energy: 33 kcal
Protein: 7.72 kcal
Fat: 0.76 kcal
Carbs: 30 kcal

Radicchio, raw

Folate, food: 60 ug
Energy: 23 kcal
Protein: 5.72 kcal
Fat: 1 kcal
Carbs: 18 kcal

Pate, truffle flavor

Folate, food: 60 ug
Energy: 327 kcal
Protein: 45 kcal
Fat: 114 kcal
Carbs: 25 kcal

Pate, goose liver, smoked, canned

Folate, food: 60 ug
Energy: 462 kcal
Protein: 46 kcal
Fat: 175 kcal
Carbs: 19 kcal

Peanut butter, smooth, reduced fat

Folate, food: 60 ug
Energy: 520 kcal
Protein: 104 kcal
Fat: 136 kcal
Carbs: 143 kcal

Pate, liver, not specified, canned

Folate, food: 60 ug
Energy: 319 kcal
Protein: 57 kcal
Fat: 112 kcal
Carbs: 6 kcal

Pumpkin flowers, raw

Folate, food: 59 ug
Energy: 15 kcal
Protein: 4.12 kcal
Fat: 0.28 kcal
Carbs: 13 kcal

Hummus, home prepared

Folate, food: 59 ug
Energy: 177 kcal
Protein: 19 kcal
Fat: 34 kcal
Carbs: 80 kcal

Seeds, breadfruit seeds, roasted

Folate, food: 59 ug
Energy: 207 kcal
Protein: 25 kcal
Fat: 11 kcal
Carbs: 160 kcal

Nuts, chestnuts, japanese, roasted

Folate, food: 59 ug
Energy: 201 kcal
Protein: 12 kcal
Fat: 3.2 kcal
Carbs: 181 kcal

Cheese, limburger

Folate, food: 58 ug
Energy: 327 kcal
Protein: 80 kcal
Fat: 109 kcal
Carbs: 1.96 kcal

Cornmeal, blue (Navajo)

Folate, food: 58 ug
Energy: 398 kcal
Protein: 42 kcal
Fat: 22 kcal
Carbs: 308 kcal

Burrito, bean and cheese, frozen

Folate, food: 58 ug
Energy: 221 kcal
Protein: 28 kcal
Fat: 25 kcal
Carbs: 136 kcal

Snacks, potato chips, lightly salted

Folate, food: 58 ug
Energy: 560 kcal
Protein: 27 kcal
Fat: 142 kcal
Carbs: 214 kcal

Nuts, chestnuts, european, raw, peeled

Folate, food: 58 ug
Energy: 196 kcal
Protein: 6.52 kcal
Fat: 5 kcal
Carbs: 177 kcal

Cauliflower, raw

Folate, food: 57 ug
Energy: 25 kcal
Protein: 7.68 kcal
Fat: 1.12 kcal
Carbs: 20 kcal

Horseradish, prepared

Folate, food: 57 ug
Energy: 48 kcal
Protein: 4.72 kcal
Fat: 2.76 kcal
Carbs: 45 kcal

Water convolvulus,raw

Folate, food: 57 ug
Energy: 19 kcal
Protein: 10 kcal
Fat: 0.8 kcal
Carbs: 13 kcal

Spices, fenugreek seed

Folate, food: 57 ug
Energy: 323 kcal
Protein: 92 kcal
Fat: 26 kcal
Carbs: 233 kcal

Cauliflower, green, raw

Folate, food: 57 ug
Energy: 31 kcal
Protein: 12 kcal
Fat: 1.2 kcal
Carbs: 24 kcal

Bread, roll, Mexican, bollilo

Folate, food: 57 ug
Energy: 318 kcal
Protein: 43 kcal
Fat: 23 kcal
Carbs: 223 kcal

Refried beans, canned, fat-free

Folate, food: 57 ug
Energy: 79 kcal
Protein: 21 kcal
Fat: 1.8 kcal
Carbs: 54 kcal

Spices, curry powder

Folate, food: 56 ug
Energy: 325 kcal
Protein: 57 kcal
Fat: 56 kcal
Carbs: 223 kcal

Chicken, meatless, breaded, fried

Folate, food: 56 ug
Energy: 234 kcal
Protein: 85 kcal
Fat: 51 kcal
Carbs: 34 kcal

Carrot, dehydrated

Folate, food: 55 ug
Energy: 341 kcal
Protein: 32 kcal
Fat: 5.96 kcal
Carbs: 318 kcal

SCHIFF,TIGER'S MILK BAR

Folate, food: 55 ug
Energy: 387 kcal
Protein: 67 kcal
Fat: 57 kcal
Carbs: 226 kcal

Candies, REESE'S PIECES Candy

Folate, food: 55 ug
Energy: 497 kcal
Protein: 50 kcal
Fat: 99 kcal
Carbs: 239 kcal

Bread, egg, toasted

Folate, food: 54 ug
Energy: 315 kcal
Protein: 42 kcal
Fat: 26 kcal
Carbs: 210 kcal

Nuts, ginkgo nuts, raw

Folate, food: 54 ug
Energy: 182 kcal
Protein: 17 kcal
Fat: 6.72 kcal
Carbs: 150 kcal

Buckwheat flour, whole-groat

Folate, food: 54 ug
Energy: 335 kcal
Protein: 50 kcal
Fat: 12 kcal
Carbs: 282 kcal

Peppers, chili, green, canned

Folate, food: 54 ug
Energy: 21 kcal
Protein: 2.88 kcal
Fat: 1.08 kcal
Carbs: 18 kcal

Crackers, cheese, reduced fat

Folate, food: 54 ug
Energy: 418 kcal
Protein: 40 kcal
Fat: 47 kcal
Carbs: 273 kcal

Rolls, dinner, egg

Folate, food: 53 ug
Energy: 307 kcal
Protein: 38 kcal
Fat: 26 kcal
Carbs: 208 kcal

Peppers, hungarian, raw

Folate, food: 53 ug
Energy: 29 kcal
Protein: 3.2 kcal
Fat: 1.64 kcal
Carbs: 27 kcal

Tart, breakfast, low fat

Folate, food: 53 ug
Energy: 372 kcal
Protein: 16 kcal
Fat: 24 kcal
Carbs: 307 kcal

Plantains, yellow, baked

Folate, food: 53 ug
Energy: 155 kcal
Protein: 6.08 kcal
Fat: 0.64 kcal
Carbs: 165 kcal

Seeds, breadfruit seeds, raw

Folate, food: 53 ug
Energy: 191 kcal
Protein: 30 kcal
Fat: 22 kcal
Carbs: 117 kcal

Cowpeas, young pods with seeds, raw

Folate, food: 53 ug
Energy: 44 kcal
Protein: 13 kcal
Fat: 1.2 kcal
Carbs: 38 kcal

Fish, whitefish, eggs (Alaska Native)

Folate, food: 53 ug
Energy: 104 kcal
Protein: 59 kcal
Fat: 12 kcal
Carbs: 20 kcal

Cereals ready-to-eat, UNCLE SAM CEREAL

Folate, food: 53 ug
Energy: 346 kcal
Protein: 64 kcal
Fat: 46 kcal
Carbs: 263 kcal

Oat bran, raw

Folate, food: 52 ug
Energy: 246 kcal
Protein: 69 kcal
Fat: 28 kcal
Carbs: 265 kcal

Asparagus, raw

Folate, food: 52 ug
Energy: 20 kcal
Protein: 8.8 kcal
Fat: 0.48 kcal
Carbs: 16 kcal

Cabbage, kimchi

Folate, food: 52 ug
Energy: 15 kcal
Protein: 4.4 kcal
Fat: 2 kcal
Carbs: 9.6 kcal

Crackers, rye, wafers, seasoned

Folate, food: 52 ug
Energy: 381 kcal
Protein: 36 kcal
Fat: 37 kcal
Carbs: 295 kcal

Bread, rye

Folate, food: 51 ug
Energy: 259 kcal
Protein: 34 kcal
Fat: 13 kcal
Carbs: 193 kcal

Candies, sesame crunch

Folate, food: 51 ug
Energy: 516 kcal
Protein: 46 kcal
Fat: 133 kcal
Carbs: 201 kcal

Egg, whole, cooked, fried

Folate, food: 51 ug
Energy: 196 kcal
Protein: 54 kcal
Fat: 59 kcal
Carbs: 3.32 kcal

Nuts, pistachio nuts, raw

Folate, food: 51 ug
Energy: 560 kcal
Protein: 81 kcal
Fat: 181 kcal
Carbs: 109 kcal

Sauce, fish, ready-to-serve

Folate, food: 51 ug
Energy: 35 kcal
Protein: 20 kcal
Fat: 0.04 kcal
Carbs: 15 kcal

Candies, HERSHEYS, PAYDAY Bar

Folate, food: 51 ug
Energy: 490 kcal
Protein: 54 kcal
Fat: 100 kcal
Carbs: 212 kcal

Crustaceans, crab, blue, canned

Folate, food: 51 ug
Energy: 83 kcal
Protein: 72 kcal
Fat: 2.96 kcal
Carbs: 0 kcal

Candies, milk chocolate coated peanuts

Folate, food: 51 ug
Energy: 519 kcal
Protein: 52 kcal
Fat: 134 kcal
Carbs: 199 kcal

Candies, REESE'S Peanut Butter Cups

Folate, food: 50 ug
Energy: 515 kcal
Protein: 41 kcal
Fat: 122 kcal
Carbs: 221 kcal

Fish, caviar, black and red, granular

Folate, food: 50 ug
Energy: 264 kcal
Protein: 98 kcal
Fat: 72 kcal
Carbs: 16 kcal

Lima beans, large, mature seeds, canned

Folate, food: 50 ug
Energy: 79 kcal
Protein: 20 kcal
Fat: 0.68 kcal
Carbs: 60 kcal

Spices, paprika

Folate, food: 49 ug
Energy: 282 kcal
Protein: 57 kcal
Fat: 52 kcal
Carbs: 216 kcal

Cheese, roquefort

Folate, food: 49 ug
Energy: 369 kcal
Protein: 86 kcal
Fat: 123 kcal
Carbs: 8 kcal

Guavas, common, raw

Folate, food: 49 ug
Energy: 68 kcal
Protein: 10 kcal
Fat: 3.8 kcal
Carbs: 57 kcal

Nuts, almonds, blanched

Folate, food: 49 ug
Energy: 590 kcal
Protein: 86 kcal
Fat: 210 kcal
Carbs: 75 kcal

Muffins, English, whole-wheat

Folate, food: 49 ug
Energy: 203 kcal
Protein: 35 kcal
Fat: 8.4 kcal
Carbs: 162 kcal

Seeds, breadfruit seeds, boiled

Folate, food: 49 ug
Energy: 168 kcal
Protein: 21 kcal
Fat: 9.2 kcal
Carbs: 128 kcal

Hummus, commercial

Folate, food: 48 ug
Energy: 237 kcal
Protein: 31 kcal
Fat: 71 kcal
Carbs: 60 kcal

Mushrooms, enoki, raw

Folate, food: 48 ug
Energy: 37 kcal
Protein: 11 kcal
Fat: 1.16 kcal
Carbs: 31 kcal

Plantains, green, boiled

Folate, food: 48 ug
Energy: 121 kcal
Protein: 4.36 kcal
Fat: 0.32 kcal
Carbs: 117 kcal

Beans, baked, home prepared

Folate, food: 48 ug
Energy: 155 kcal
Protein: 22 kcal
Fat: 21 kcal
Carbs: 87 kcal

Cookies, vanilla wafers, higher fat

Folate, food: 48 ug
Energy: 455 kcal
Protein: 20 kcal
Fat: 66 kcal
Carbs: 290 kcal

Taro, leaves, cooked, steamed, with salt

Folate, food: 48 ug
Energy: 24 kcal
Protein: 11 kcal
Fat: 1.64 kcal
Carbs: 16 kcal

Fast foods, burrito, with beans and beef

Folate, food: 48 ug
Energy: 191 kcal
Protein: 46 kcal
Fat: 30 kcal
Carbs: 78 kcal

Spices, garlic powder

Folate, food: 47 ug
Energy: 331 kcal
Protein: 66 kcal
Fat: 2.92 kcal
Carbs: 291 kcal

Egg, whole, raw, fresh

Folate, food: 47 ug
Energy: 143 kcal
Protein: 50 kcal
Fat: 38 kcal
Carbs: 2.88 kcal

Nuts, chestnuts, japanese, raw

Folate, food: 47 ug
Energy: 154 kcal
Protein: 9 kcal
Fat: 2.12 kcal
Carbs: 140 kcal

Bread, whole-wheat, prepared from recipe

Folate, food: 47 ug
Energy: 278 kcal
Protein: 34 kcal
Fat: 22 kcal
Carbs: 206 kcal

Celtuce, raw

Folate, food: 46 ug
Energy: 18 kcal
Protein: 3.4 kcal
Fat: 1.2 kcal
Carbs: 15 kcal

Bagels, oat bran

Folate, food: 46 ug
Energy: 255 kcal
Protein: 43 kcal
Fat: 4.8 kcal
Carbs: 213 kcal

Taco shells, baked

Folate, food: 46 ug
Energy: 476 kcal
Protein: 26 kcal
Fat: 87 kcal
Carbs: 254 kcal

Crackers, multigrain

Folate, food: 46 ug
Energy: 482 kcal
Protein: 28 kcal
Fat: 82 kcal
Carbs: 270 kcal

Corn, sweet, white, raw

Folate, food: 46 ug
Energy: 86 kcal
Protein: 13 kcal
Fat: 4.72 kcal
Carbs: 76 kcal

Peppers, sweet, red, raw

Folate, food: 46 ug
Energy: 26 kcal
Protein: 3.96 kcal
Fat: 1.2 kcal
Carbs: 24 kcal

Bread, french or vienna, whole wheat

Folate, food: 46 ug
Energy: 239 kcal
Protein: 33 kcal
Fat: 4.16 kcal
Carbs: 196 kcal

Egg rolls, pork, refrigerated, heated

Folate, food: 46 ug
Energy: 227 kcal
Protein: 40 kcal
Fat: 33 kcal
Carbs: 114 kcal

Okra, cooked, boiled, drained, with salt

Folate, food: 46 ug
Energy: 22 kcal
Protein: 7.48 kcal
Fat: 0.84 kcal
Carbs: 18 kcal

PIZZA HUT 14" Pepperoni Pizza, Pan Crust

Folate, food: 46 ug
Energy: 291 kcal
Protein: 46 kcal
Fat: 52 kcal
Carbs: 127 kcal

Thyme, fresh

Folate, food: 45 ug
Energy: 101 kcal
Protein: 22 kcal
Fat: 6.72 kcal
Carbs: 98 kcal

Spelt, uncooked

Folate, food: 45 ug
Energy: 338 kcal
Protein: 58 kcal
Fat: 9.72 kcal
Carbs: 281 kcal

Crackers, rye, wafers, plain

Folate, food: 45 ug
Energy: 334 kcal
Protein: 38 kcal
Fat: 3.6 kcal
Carbs: 322 kcal

Winged beans, mature seeds, raw

Folate, food: 45 ug
Energy: 409 kcal
Protein: 119 kcal
Fat: 65 kcal
Carbs: 167 kcal

Peas and onions, frozen, unprepared

Folate, food: 45 ug
Energy: 70 kcal
Protein: 16 kcal
Fat: 1.28 kcal
Carbs: 54 kcal

Snacks, potato chips, plain, unsalted

Folate, food: 45 ug
Energy: 536 kcal
Protein: 28 kcal
Fat: 138 kcal
Carbs: 212 kcal

Snacks, potato chips, fat free, salted

Folate, food: 45 ug
Energy: 379 kcal
Protein: 39 kcal
Fat: 2.4 kcal
Carbs: 335 kcal

Restaurant, Chinese, beef and vegetables

Folate, food: 45 ug
Energy: 105 kcal
Protein: 28 kcal
Fat: 21 kcal
Carbs: 29 kcal

Nuts, almonds

Folate, food: 44 ug
Energy: 579 kcal
Protein: 85 kcal
Fat: 200 kcal
Carbs: 86 kcal

Drumstick pods, raw

Folate, food: 44 ug
Energy: 37 kcal
Protein: 8.4 kcal
Fat: 0.8 kcal
Carbs: 34 kcal

Crustaceans, crab, blue, raw

Folate, food: 44 ug
Energy: 87 kcal
Protein: 72 kcal
Fat: 4.32 kcal
Carbs: 0.16 kcal

Crustaceans, crab, queen, raw

Folate, food: 44 ug
Energy: 90 kcal
Protein: 74 kcal
Fat: 4.72 kcal
Carbs: 0 kcal

Candies, NESTLE, OH HENRY! Bar

Folate, food: 44 ug
Energy: 462 kcal
Protein: 31 kcal
Fat: 92 kcal
Carbs: 262 kcal

Egg, whole, cooked, hard-boiled

Folate, food: 44 ug
Energy: 155 kcal
Protein: 50 kcal
Fat: 42 kcal
Carbs: 4.48 kcal

Crustaceans, crab, dungeness, raw

Folate, food: 44 ug
Energy: 86 kcal
Protein: 70 kcal
Fat: 3.88 kcal
Carbs: 2.96 kcal

Crustaceans, crab, alaska king, raw

Folate, food: 44 ug
Energy: 84 kcal
Protein: 73 kcal
Fat: 2.4 kcal
Carbs: 0 kcal

Braunschweiger (a liver sausage), pork

Folate, food: 44 ug
Energy: 327 kcal
Protein: 58 kcal
Fat: 114 kcal
Carbs: 12 kcal

Mangos, raw

Folate, food: 43 ug
Energy: 60 kcal
Protein: 3.28 kcal
Fat: 1.52 kcal
Carbs: 60 kcal

Cabbage, raw

Folate, food: 43 ug
Energy: 25 kcal
Protein: 5.12 kcal
Fat: 0.4 kcal
Carbs: 23 kcal

Wheat, durum

Folate, food: 43 ug
Energy: 339 kcal
Protein: 55 kcal
Fat: 9.88 kcal
Carbs: 285 kcal

Cabbage, napa, cooked

Folate, food: 43 ug
Energy: 12 kcal
Protein: 4.4 kcal
Fat: 0.68 kcal
Carbs: 8.92 kcal

Wheat, hard red spring

Folate, food: 43 ug
Energy: 329 kcal
Protein: 62 kcal
Fat: 7.68 kcal
Carbs: 272 kcal

Beans, baked, canned, with beef

Folate, food: 43 ug
Energy: 121 kcal
Protein: 26 kcal
Fat: 14 kcal
Carbs: 68 kcal

Millet flour

Folate, food: 42 ug
Energy: 382 kcal
Protein: 43 kcal
Fat: 17 kcal
Carbs: 300 kcal

Quinoa, cooked

Folate, food: 42 ug
Energy: 120 kcal
Protein: 18 kcal
Fat: 7.68 kcal
Carbs: 85 kcal

Bacon, meatless

Folate, food: 42 ug
Energy: 309 kcal
Protein: 47 kcal
Fat: 118 kcal
Carbs: 21 kcal

Peas, edible-podded, raw

Folate, food: 42 ug
Energy: 42 kcal
Protein: 11 kcal
Fat: 0.8 kcal
Carbs: 30 kcal

Corn, sweet, yellow, raw

Folate, food: 42 ug
Energy: 86 kcal
Protein: 13 kcal
Fat: 5.4 kcal
Carbs: 75 kcal

Snacks, trail mix, tropical

Folate, food: 42 ug
Energy: 442 kcal
Protein: 25 kcal
Fat: 68 kcal
Carbs: 262 kcal

Mollusks, mussel, blue, raw

Folate, food: 42 ug
Energy: 86 kcal
Protein: 48 kcal
Fat: 8.96 kcal
Carbs: 15 kcal

Cabbage, japanese style, fresh, pickled

Folate, food: 42 ug
Energy: 30 kcal
Protein: 6.4 kcal
Fat: 0.4 kcal
Carbs: 23 kcal

Rolls, hamburger or hot dog, whole wheat

Folate, food: 42 ug
Energy: 269 kcal
Protein: 50 kcal
Fat: 18 kcal
Carbs: 180 kcal

Wheat, soft white

Folate, food: 41 ug
Energy: 340 kcal
Protein: 43 kcal
Fat: 7.96 kcal
Carbs: 301 kcal

Wheat, soft red winter

Folate, food: 41 ug
Energy: 331 kcal
Protein: 41 kcal
Fat: 6.24 kcal
Carbs: 297 kcal

Crackers, cheese, whole grain

Folate, food: 41 ug
Energy: 412 kcal
Protein: 38 kcal
Fat: 64 kcal
Carbs: 229 kcal

Rolls, hamburger or hotdog, plain

Folate, food: 41 ug
Energy: 279 kcal
Protein: 39 kcal
Fat: 16 kcal
Carbs: 200 kcal

Stew, dumpling with mutton (Navajo)

Folate, food: 41 ug
Energy: 101 kcal
Protein: 35 kcal
Fat: 15 kcal
Carbs: 32 kcal

Cauliflower, green, cooked, with salt

Folate, food: 41 ug
Energy: 32 kcal
Protein: 12 kcal
Fat: 1.24 kcal
Carbs: 25 kcal

Croutons, seasoned

Folate, food: 40 ug
Energy: 465 kcal
Protein: 43 kcal
Fat: 73 kcal
Carbs: 254 kcal

Rolls, dinner, sweet

Folate, food: 40 ug
Energy: 321 kcal
Protein: 40 kcal
Fat: 29 kcal
Carbs: 214 kcal

Snacks, potato sticks

Folate, food: 40 ug
Energy: 522 kcal
Protein: 27 kcal
Fat: 138 kcal
Carbs: 213 kcal

Drumstick leaves, raw

Folate, food: 40 ug
Energy: 64 kcal
Protein: 38 kcal
Fat: 5.6 kcal
Carbs: 33 kcal

Succotash, (corn and limas), raw

Folate, food: 40 ug
Energy: 99 kcal
Protein: 20 kcal
Fat: 4.08 kcal
Carbs: 78 kcal

Bread, pan dulce, sweet yeast bread

Folate, food: 40 ug
Energy: 367 kcal
Protein: 38 kcal
Fat: 46 kcal
Carbs: 226 kcal

PIZZA HUT 14" Cheese Pizza, Pan Crust

Folate, food: 40 ug
Energy: 276 kcal
Protein: 43 kcal
Fat: 45 kcal
Carbs: 131 kcal

Peas, edible-podded, frozen, unprepared

Folate, food: 40 ug
Energy: 42 kcal
Protein: 11 kcal
Fat: 1.2 kcal
Carbs: 29 kcal

Bread, rye, toasted

Folate, food: 39 ug
Energy: 284 kcal
Protein: 38 kcal
Fat: 14 kcal
Carbs: 212 kcal

Bread, cracked-wheat

Folate, food: 39 ug
Energy: 260 kcal
Protein: 35 kcal
Fat: 16 kcal
Carbs: 198 kcal

Hearts of palm, canned

Folate, food: 39 ug
Energy: 28 kcal
Protein: 10 kcal
Fat: 2.48 kcal
Carbs: 18 kcal

Muffins, English, wheat

Folate, food: 39 ug
Energy: 223 kcal
Protein: 35 kcal
Fat: 8 kcal
Carbs: 179 kcal

Egg, whole, cooked, omelet

Folate, food: 39 ug
Energy: 154 kcal
Protein: 42 kcal
Fat: 47 kcal
Carbs: 2.56 kcal

Babyfood, juice, orange-carrot

Folate, food: 39 ug
Energy: 43 kcal
Protein: 2 kcal
Fat: 0.4 kcal
Carbs: 40 kcal

Oranges, raw, California, valencias

Folate, food: 39 ug
Energy: 49 kcal
Protein: 4.16 kcal
Fat: 1.2 kcal
Carbs: 48 kcal

Fast foods, roast beef sandwich, plain

Folate, food: 39 ug
Energy: 244 kcal
Protein: 61 kcal
Fat: 41 kcal
Carbs: 89 kcal

Rye grain

Folate, food: 38 ug
Energy: 338 kcal
Protein: 41 kcal
Fat: 6.52 kcal
Carbs: 303 kcal

Wheat, sprouted

Folate, food: 38 ug
Energy: 198 kcal
Protein: 30 kcal
Fat: 5.08 kcal
Carbs: 170 kcal

Barley malt flour

Folate, food: 38 ug
Energy: 361 kcal
Protein: 41 kcal
Fat: 7.36 kcal
Carbs: 313 kcal

Wheat, hard white

Folate, food: 38 ug
Energy: 342 kcal
Protein: 45 kcal
Fat: 6.84 kcal
Carbs: 304 kcal

Pomegranates, raw

Folate, food: 38 ug
Energy: 83 kcal
Protein: 6.68 kcal
Fat: 4.68 kcal
Carbs: 75 kcal

Mushrooms, oyster, raw

Folate, food: 38 ug
Energy: 33 kcal
Protein: 13 kcal
Fat: 1.64 kcal
Carbs: 24 kcal

Wheat, hard red winter

Folate, food: 38 ug
Energy: 327 kcal
Protein: 50 kcal
Fat: 6.16 kcal
Carbs: 285 kcal

Lettuce, green leaf, raw

Folate, food: 38 ug
Energy: 15 kcal
Protein: 5.44 kcal
Fat: 0.6 kcal
Carbs: 11 kcal

Snacks, oriental mix, rice-based

Folate, food: 38 ug
Energy: 506 kcal
Protein: 69 kcal
Fat: 102 kcal
Carbs: 206 kcal

Candies, MR. GOODBAR Chocolate Bar

Folate, food: 38 ug
Energy: 538 kcal
Protein: 41 kcal
Fat: 133 kcal
Carbs: 217 kcal

Potatoes, white, flesh and skin, baked

Folate, food: 38 ug
Energy: 92 kcal
Protein: 8.4 kcal
Fat: 0.6 kcal
Carbs: 84 kcal

Mushrooms, straw, canned, drained solids

Folate, food: 38 ug
Energy: 32 kcal
Protein: 15 kcal
Fat: 2.72 kcal
Carbs: 19 kcal

Papayas, raw

Folate, food: 37 ug
Energy: 43 kcal
Protein: 1.88 kcal
Fat: 1.04 kcal
Carbs: 43 kcal

Chicory, witloof, raw

Folate, food: 37 ug
Energy: 17 kcal
Protein: 3.6 kcal
Fat: 0.4 kcal
Carbs: 16 kcal

Beans, snap, yellow, raw

Folate, food: 37 ug
Energy: 31 kcal
Protein: 7.28 kcal
Fat: 0.48 kcal
Carbs: 29 kcal

Pickle and pimiento loaf, pork

Folate, food: 37 ug
Energy: 225 kcal
Protein: 45 kcal
Fat: 64 kcal
Carbs: 34 kcal

Snacks, sweet potato chips, unsalted

Folate, food: 37 ug
Energy: 532 kcal
Protein: 12 kcal
Fat: 129 kcal
Carbs: 227 kcal

Celery, raw

Folate, food: 36 ug
Energy: 14 kcal
Protein: 2.76 kcal
Fat: 0.68 kcal
Carbs: 12 kcal

Cheese, blue

Folate, food: 36 ug
Energy: 353 kcal
Protein: 86 kcal
Fat: 115 kcal
Carbs: 9.36 kcal

Pumpkin leaves, raw

Folate, food: 36 ug
Energy: 19 kcal
Protein: 13 kcal
Fat: 1.6 kcal
Carbs: 9.32 kcal

Lettuce, red leaf, raw

Folate, food: 36 ug
Energy: 13 kcal
Protein: 5.32 kcal
Fat: 0.88 kcal
Carbs: 9.04 kcal

Spices, allspice, ground

Folate, food: 36 ug
Energy: 263 kcal
Protein: 24 kcal
Fat: 35 kcal
Carbs: 288 kcal

Crackers, wheat, regular

Folate, food: 36 ug
Energy: 455 kcal
Protein: 29 kcal
Fat: 66 kcal
Carbs: 283 kcal

Alfalfa seeds, sprouted, raw

Folate, food: 36 ug
Energy: 23 kcal
Protein: 16 kcal
Fat: 2.76 kcal
Carbs: 8.4 kcal

ON THE BORDER, refried beans

Folate, food: 36 ug
Energy: 144 kcal
Protein: 29 kcal
Fat: 20 kcal
Carbs: 70 kcal

Candies, 5TH AVENUE Candy Bar

Folate, food: 36 ug
Energy: 482 kcal
Protein: 35 kcal
Fat: 96 kcal
Carbs: 251 kcal

Egg, whole, cooked, scrambled

Folate, food: 36 ug
Energy: 149 kcal
Protein: 40 kcal
Fat: 44 kcal
Carbs: 6.44 kcal

Beans, baked, canned, with pork

Folate, food: 36 ug
Energy: 106 kcal
Protein: 21 kcal
Fat: 6.2 kcal
Carbs: 80 kcal

Cookies, shortbread, reduced fat

Folate, food: 36 ug
Energy: 451 kcal
Protein: 21 kcal
Fat: 56 kcal
Carbs: 304 kcal

Meatballs, frozen, Italian style

Folate, food: 36 ug
Energy: 286 kcal
Protein: 58 kcal
Fat: 89 kcal
Carbs: 32 kcal

Peas and carrots, frozen, unprepared

Folate, food: 36 ug
Energy: 53 kcal
Protein: 14 kcal
Fat: 1.88 kcal
Carbs: 45 kcal

Potato pancakes

Folate, food: 35 ug
Energy: 268 kcal
Protein: 24 kcal
Fat: 59 kcal
Carbs: 111 kcal

Avocados, raw, Florida

Folate, food: 35 ug
Energy: 120 kcal
Protein: 8.92 kcal
Fat: 40 kcal
Carbs: 31 kcal

Pumpkin pie mix, canned

Folate, food: 35 ug
Energy: 104 kcal
Protein: 4.36 kcal
Fat: 0.52 kcal
Carbs: 106 kcal

Cheese, cream, fat free

Folate, food: 35 ug
Energy: 105 kcal
Protein: 63 kcal
Fat: 4 kcal
Carbs: 31 kcal

Bread, pita, whole-wheat

Folate, food: 35 ug
Energy: 262 kcal
Protein: 39 kcal
Fat: 6.84 kcal
Carbs: 224 kcal

Noodles, chinese, chow mein

Folate, food: 35 ug
Energy: 471 kcal
Protein: 44 kcal
Fat: 85 kcal
Carbs: 255 kcal

Egg, whole, cooked, poached

Folate, food: 35 ug
Energy: 143 kcal
Protein: 50 kcal
Fat: 38 kcal
Carbs: 2.84 kcal

Crackers, matzo, whole-wheat

Folate, food: 35 ug
Energy: 351 kcal
Protein: 52 kcal
Fat: 6 kcal
Carbs: 316 kcal

Snacks, plantain chips, salted

Folate, food: 35 ug
Energy: 531 kcal
Protein: 9.12 kcal
Fat: 118 kcal
Carbs: 255 kcal

Babyfood, peas, dices, toddler

Folate, food: 35 ug
Energy: 64 kcal
Protein: 16 kcal
Fat: 3.2 kcal
Carbs: 41 kcal

Cookies, oatmeal, with raisins

Folate, food: 35 ug
Energy: 441 kcal
Protein: 23 kcal
Fat: 63 kcal
Carbs: 276 kcal

Shallots, raw

Folate, food: 34 ug
Energy: 72 kcal
Protein: 10 kcal
Fat: 0.4 kcal
Carbs: 67 kcal

Rye flour, medium

Folate, food: 34 ug
Energy: 349 kcal
Protein: 44 kcal
Fat: 6.08 kcal
Carbs: 302 kcal

Bread, pumpernickel

Folate, food: 34 ug
Energy: 250 kcal
Protein: 35 kcal
Fat: 12 kcal
Carbs: 190 kcal

Cornmeal, yellow (Navajo)

Folate, food: 34 ug
Energy: 384 kcal
Protein: 39 kcal
Fat: 24 kcal
Carbs: 292 kcal

Tennis Bread, plain (Apache)

Folate, food: 34 ug
Energy: 258 kcal
Protein: 36 kcal
Fat: 4.2 kcal
Carbs: 213 kcal

Bread, reduced-calorie, white

Folate, food: 34 ug
Energy: 207 kcal
Protein: 35 kcal
Fat: 10 kcal
Carbs: 177 kcal

Lima beans, immature seeds, raw

Folate, food: 34 ug
Energy: 113 kcal
Protein: 27 kcal
Fat: 3.44 kcal
Carbs: 81 kcal

Bread, reduced-calorie, oatmeal

Folate, food: 34 ug
Energy: 210 kcal
Protein: 30 kcal
Fat: 14 kcal
Carbs: 173 kcal

Bread, reduced-calorie, oat bran

Folate, food: 34 ug
Energy: 201 kcal
Protein: 32 kcal
Fat: 13 kcal
Carbs: 165 kcal

Blackberries, frozen, unsweetened

Folate, food: 34 ug
Energy: 64 kcal
Protein: 4.72 kcal
Fat: 1.72 kcal
Carbs: 63 kcal

Boysenberries, canned, heavy syrup

Folate, food: 34 ug
Energy: 88 kcal
Protein: 3.96 kcal
Fat: 0.48 kcal
Carbs: 89 kcal

Muffins, corn, commercially prepared

Folate, food: 34 ug
Energy: 305 kcal
Protein: 24 kcal
Fat: 34 kcal
Carbs: 204 kcal

Rolls, french

Folate, food: 33 ug
Energy: 277 kcal
Protein: 34 kcal
Fat: 17 kcal
Carbs: 201 kcal

Rye flour, dark

Folate, food: 33 ug
Energy: 325 kcal
Protein: 64 kcal
Fat: 8.88 kcal
Carbs: 275 kcal

Bagels, multigrain

Folate, food: 33 ug
Energy: 241 kcal
Protein: 40 kcal
Fat: 4.96 kcal
Carbs: 190 kcal

Croissants, cheese

Folate, food: 33 ug
Energy: 414 kcal
Protein: 37 kcal
Fat: 84 kcal
Carbs: 188 kcal

Beans, snap, green, raw

Folate, food: 33 ug
Energy: 31 kcal
Protein: 7.32 kcal
Fat: 0.88 kcal
Carbs: 28 kcal

Nuts, ginkgo nuts, canned

Folate, food: 33 ug
Energy: 111 kcal
Protein: 9.16 kcal
Fat: 6.48 kcal
Carbs: 88 kcal

Crackers, toast thins, low sodium

Folate, food: 33 ug
Energy: 442 kcal
Protein: 26 kcal
Fat: 65 kcal
Carbs: 271 kcal

Beverages, Protein powder whey based

Folate, food: 33 ug
Energy: 352 kcal
Protein: 313 kcal
Fat: 6.24 kcal
Carbs: 25 kcal

Beans, liquid from stewed kidney beans

Folate, food: 33 ug
Energy: 47 kcal
Protein: 7.2 kcal
Fat: 13 kcal
Carbs: 11 kcal

Blueberries, wild, raw (Alaska Native)

Folate, food: 33 ug
Energy: 61 kcal
Protein: 4.88 kcal
Fat: 3.04 kcal
Carbs: 49 kcal

Cheese, feta

Folate, food: 32 ug
Energy: 265 kcal
Protein: 57 kcal
Fat: 86 kcal
Carbs: 16 kcal

Bread, cheese

Folate, food: 32 ug
Energy: 408 kcal
Protein: 42 kcal
Fat: 83 kcal
Carbs: 179 kcal

Cornmeal, white (Navajo)

Folate, food: 32 ug
Energy: 398 kcal
Protein: 44 kcal
Fat: 20 kcal
Carbs: 309 kcal

Oat flour, partially debranned

Folate, food: 32 ug
Energy: 404 kcal
Protein: 59 kcal
Fat: 36 kcal
Carbs: 263 kcal

Babyfood, green beans, dices, toddler

Folate, food: 32 ug
Energy: 29 kcal
Protein: 4.8 kcal
Fat: 0.8 kcal
Carbs: 23 kcal

Nuts, almonds, honey roasted, unblanched

Folate, food: 32 ug
Energy: 594 kcal
Protein: 73 kcal
Fat: 200 kcal
Carbs: 112 kcal

Bagels, wheat

Folate, food: 31 ug
Energy: 250 kcal
Protein: 41 kcal
Fat: 6.12 kcal
Carbs: 196 kcal

Fast food, biscuit

Folate, food: 31 ug
Energy: 370 kcal
Protein: 28 kcal
Fat: 76 kcal
Carbs: 171 kcal

Sweet rolls, cheese

Folate, food: 31 ug
Energy: 360 kcal
Protein: 28 kcal
Fat: 73 kcal
Carbs: 175 kcal

Rolls, dinner, oat bran

Folate, food: 31 ug
Energy: 236 kcal
Protein: 38 kcal
Fat: 18 kcal
Carbs: 161 kcal

Snacks, popcorn, air-popped

Folate, food: 31 ug
Energy: 387 kcal
Protein: 52 kcal
Fat: 18 kcal
Carbs: 311 kcal

Seeds, sesame flour, high-fat

Folate, food: 31 ug
Energy: 526 kcal
Protein: 123 kcal
Fat: 148 kcal
Carbs: 106 kcal

Kiwifruit, ZESPRI SunGold, raw

Folate, food: 31 ug
Energy: 63 kcal
Protein: 4.08 kcal
Fat: 1.12 kcal
Carbs: 63 kcal

Goose, domesticated, meat only, raw

Folate, food: 31 ug
Energy: 161 kcal
Protein: 91 kcal
Fat: 29 kcal
Carbs: 0 kcal

Snacks, pork skins, barbecue-flavor

Folate, food: 31 ug
Energy: 538 kcal
Protein: 232 kcal
Fat: 127 kcal
Carbs: 6.4 kcal

Babyfood, vegetables, beets, strained

Folate, food: 31 ug
Energy: 34 kcal
Protein: 5.2 kcal
Fat: 0.4 kcal
Carbs: 31 kcal

Buckwheat

Folate, food: 30 ug
Energy: 343 kcal
Protein: 53 kcal
Fat: 14 kcal
Carbs: 286 kcal

Bread, rice bran

Folate, food: 30 ug
Energy: 243 kcal
Protein: 36 kcal
Fat: 18 kcal
Carbs: 174 kcal

Orange peel, raw

Folate, food: 30 ug
Energy: 97 kcal
Protein: 6 kcal
Fat: 0.8 kcal
Carbs: 100 kcal

Liverwurst spread

Folate, food: 30 ug
Energy: 305 kcal
Protein: 50 kcal
Fat: 102 kcal
Carbs: 24 kcal

Lambsquarters, raw

Folate, food: 30 ug
Energy: 43 kcal
Protein: 17 kcal
Fat: 3.2 kcal
Carbs: 29 kcal

Rolls, pumpernickel

Folate, food: 30 ug
Energy: 276 kcal
Protein: 43 kcal
Fat: 11 kcal
Carbs: 207 kcal

Bread, sticks, plain

Folate, food: 30 ug
Energy: 412 kcal
Protein: 48 kcal
Fat: 38 kcal
Carbs: 274 kcal

Tomatoes, yellow, raw

Folate, food: 30 ug
Energy: 15 kcal
Protein: 3.92 kcal
Fat: 1.04 kcal
Carbs: 12 kcal

Sweetener, syrup, agave

Folate, food: 30 ug
Energy: 310 kcal
Protein: 0.36 kcal
Fat: 1.8 kcal
Carbs: 305 kcal

Oranges, raw, with peel

Folate, food: 30 ug
Energy: 63 kcal
Protein: 5.2 kcal
Fat: 1.2 kcal
Carbs: 62 kcal

Rolls, dinner, whole-wheat

Folate, food: 30 ug
Energy: 266 kcal
Protein: 35 kcal
Fat: 19 kcal
Carbs: 204 kcal

Fish, salmon, chinook, raw

Folate, food: 30 ug
Energy: 179 kcal
Protein: 80 kcal
Fat: 42 kcal
Carbs: 0 kcal

Snacks, bagel chips, plain

Folate, food: 30 ug
Energy: 451 kcal
Protein: 49 kcal
Fat: 61 kcal
Carbs: 265 kcal

Cereals ready-to-eat, ALPEN

Folate, food: 30 ug
Energy: 352 kcal
Protein: 45 kcal
Fat: 13 kcal
Carbs: 303 kcal

Squash, summer, scallop, raw

Folate, food: 30 ug
Energy: 18 kcal
Protein: 4.8 kcal
Fat: 0.8 kcal
Carbs: 15 kcal

Beets, canned, drained solids

Folate, food: 30 ug
Energy: 31 kcal
Protein: 3.64 kcal
Fat: 0.56 kcal
Carbs: 29 kcal

Raspberries, puree, with seeds

Folate, food: 30 ug
Energy: 55 kcal
Protein: 4.4 kcal
Fat: 3.88 kcal
Carbs: 46 kcal

Onions, young green, tops only

Folate, food: 30 ug
Energy: 27 kcal
Protein: 3.88 kcal
Fat: 1.88 kcal
Carbs: 23 kcal

Liver sausage, liverwurst, pork

Folate, food: 30 ug
Energy: 326 kcal
Protein: 56 kcal
Fat: 114 kcal
Carbs: 8.8 kcal

Beans, baked, canned, with franks

Folate, food: 30 ug
Energy: 142 kcal
Protein: 27 kcal
Fat: 26 kcal
Carbs: 62 kcal

Crackers, whole-wheat, reduced fat

Folate, food: 30 ug
Energy: 416 kcal
Protein: 45 kcal
Fat: 30 kcal
Carbs: 302 kcal

Oranges, raw, all commercial varieties

Folate, food: 30 ug
Energy: 47 kcal
Protein: 3.76 kcal
Fat: 0.48 kcal
Carbs: 47 kcal

Seeds, sesame meal, partially defatted

Folate, food: 30 ug
Energy: 567 kcal
Protein: 68 kcal
Fat: 192 kcal
Carbs: 104 kcal

Carob flour

Folate, food: 29 ug
Energy: 222 kcal
Protein: 18 kcal
Fat: 2.6 kcal
Carbs: 356 kcal

Pepper, banana, raw

Folate, food: 29 ug
Energy: 27 kcal
Protein: 6.64 kcal
Fat: 1.8 kcal
Carbs: 21 kcal

Tomatoes, orange, raw

Folate, food: 29 ug
Energy: 16 kcal
Protein: 4.64 kcal
Fat: 0.76 kcal
Carbs: 13 kcal

Fast foods, hush puppies

Folate, food: 29 ug
Energy: 296 kcal
Protein: 25 kcal
Fat: 53 kcal
Carbs: 161 kcal

Fast foods, egg, scrambled

Folate, food: 29 ug
Energy: 212 kcal
Protein: 55 kcal
Fat: 65 kcal
Carbs: 8.32 kcal

Corn pudding, home prepared

Folate, food: 29 ug
Energy: 131 kcal
Protein: 18 kcal
Fat: 20 kcal
Carbs: 68 kcal

CRACKER BARREL, steak fries

Folate, food: 29 ug
Energy: 255 kcal
Protein: 13 kcal
Fat: 53 kcal
Carbs: 123 kcal

Raspberries, puree, seedless

Folate, food: 29 ug
Energy: 41 kcal
Protein: 4.08 kcal
Fat: 3.48 kcal
Carbs: 32 kcal

Seeds, sesame flour, low-fat

Folate, food: 29 ug
Energy: 333 kcal
Protein: 201 kcal
Fat: 7 kcal
Carbs: 142 kcal

Tofu, salted and fermented (fuyu)

Folate, food: 29 ug
Energy: 116 kcal
Protein: 36 kcal
Fat: 32 kcal
Carbs: 18 kcal

Squash, summer, all varieties, raw

Folate, food: 29 ug
Energy: 16 kcal
Protein: 4.84 kcal
Fat: 0.72 kcal
Carbs: 13 kcal

Restaurant, Mexican, refried beans

Folate, food: 29 ug
Energy: 156 kcal
Protein: 28 kcal
Fat: 27 kcal
Carbs: 67 kcal

Snacks, potato chips, plain, salted

Folate, food: 29 ug
Energy: 532 kcal
Protein: 26 kcal
Fat: 136 kcal
Carbs: 215 kcal

Vegetables, mixed, frozen, unprepared

Folate, food: 29 ug
Energy: 72 kcal
Protein: 13 kcal
Fat: 2.08 kcal
Carbs: 54 kcal

Seeds, sesame flour, partially defatted

Folate, food: 29 ug
Energy: 382 kcal
Protein: 161 kcal
Fat: 48 kcal
Carbs: 141 kcal

Croissants, butter

Folate, food: 28 ug
Energy: 406 kcal
Protein: 33 kcal
Fat: 84 kcal
Carbs: 183 kcal

Spices, chili powder

Folate, food: 28 ug
Energy: 282 kcal
Protein: 54 kcal
Fat: 57 kcal
Carbs: 199 kcal

Plantains, green, raw

Folate, food: 28 ug
Energy: 152 kcal
Protein: 5 kcal
Fat: 0.28 kcal
Carbs: 147 kcal

Crackers, whole-wheat

Folate, food: 28 ug
Energy: 427 kcal
Protein: 42 kcal
Fat: 57 kcal
Carbs: 278 kcal

Snack, Mixed Berry Bar

Folate, food: 28 ug
Energy: 383 kcal
Protein: 53 kcal
Fat: 42 kcal
Carbs: 235 kcal

Radishes, oriental, raw

Folate, food: 28 ug
Energy: 18 kcal
Protein: 2.4 kcal
Fat: 0.4 kcal
Carbs: 16 kcal

Seeds, lotus seeds, raw

Folate, food: 28 ug
Energy: 89 kcal
Protein: 17 kcal
Fat: 2.12 kcal
Carbs: 69 kcal

Mushrooms, portabella, raw

Folate, food: 28 ug
Energy: 22 kcal
Protein: 8.44 kcal
Fat: 1.4 kcal
Carbs: 15 kcal

Bread, reduced-calorie, wheat

Folate, food: 28 ug
Energy: 217 kcal
Protein: 53 kcal
Fat: 12 kcal
Carbs: 170 kcal

Babyfood, cookie, baby, fruit

Folate, food: 28 ug
Energy: 435 kcal
Protein: 27 kcal
Fat: 50 kcal
Carbs: 295 kcal

Crackers, whole-wheat, low salt

Folate, food: 28 ug
Energy: 443 kcal
Protein: 35 kcal
Fat: 69 kcal
Carbs: 274 kcal

Candies, NESTLE, BUTTERFINGER Bar

Folate, food: 28 ug
Energy: 459 kcal
Protein: 22 kcal
Fat: 76 kcal
Carbs: 292 kcal

Babyfood, vegetables, peas, strained

Folate, food: 28 ug
Energy: 50 kcal
Protein: 13 kcal
Fat: 1.72 kcal
Carbs: 33 kcal

Wheat flour, whole-grain, soft wheat

Folate, food: 28 ug
Energy: 332 kcal
Protein: 38 kcal
Fat: 7.8 kcal
Carbs: 298 kcal

Raspberries, frozen, red, unsweetened

Folate, food: 28 ug
Energy: 56 kcal
Protein: 4.6 kcal
Fat: 3.24 kcal
Carbs: 50 kcal

Baking chocolate, unsweetened, squares

Folate, food: 28 ug
Energy: 642 kcal
Protein: 57 kcal
Fat: 209 kcal
Carbs: 114 kcal

Tofu, fried

Folate, food: 27 ug
Energy: 270 kcal
Protein: 75 kcal
Fat: 81 kcal
Carbs: 35 kcal