Folate, food by food
Ranking · Folate
Your body needs it to make DNA and to divide new cells.
An adult is advised to get about 400 µg a day. ?
How we counted this
Health Canada’s Dietary Reference Intakes, adults 19–30. The word beside each food says how much of that one serving gives.
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
The plain words beside each food: “a lot” means one serving gives at least 20% of the daily amount, “some” at least 10%, “a little” at least 2%; below that it says “almost none”. Each row prints its percentage of the daily amount, rounded to a whole number, and the word is read from that printed percentage (a row at 9.6% prints 10% and reads “some”). The cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source”, and applied to Health Canada’s daily amount; Health Canada’s own shopper rule says 15%, and we keep one number so a percentage never changes meaning (provisional: they may change in a later method version).
What it does: NIH Office of Dietary Supplements, folate fact sheet for health professionals. How much a day: Health Canada, Dietary reference intakes tables: Reference values for vitamins.
Most per serving: Chicken liver, simmered (578 µg), then Edamame, cooked and Beef liver, pan-fried.
Listed amounts, not what your body absorbs. Where a human study measured absorption, the food’s page shows it. ?
How we counted this
Listed for 191 of the 198 preparations on this page (150 foods). The other 7 aren’t zero, just not listed: see “Not listed” below.
189 of them are ranked below, by what one serving gives; the other 2 list it but have no serving size on file, so they follow, per 100 g.
The 159 reviewed foods (229 preparations) are counted here, and raw and cooked spinach are two preparations of one food. Each row below is one preparation, and 198 of them are on this page. The other 31 are left out: 19 raw or dry forms of a food ranked as eaten (listed below) and 12 fortified foods. Imported foods are listed separately below, not ranked. Every amount here is copied from the national food databases, as published. A serving’s weight is shown rounded, and the amount is worked from its exact weight, so a row can differ slightly from weight times the per-100 g figure.
- 1
A lot578µg578 µg / 100 g - 2
A lot264µg311 µg / 100 g - 3
A lot260µg260 µg / 100 g - 4
A lot189µg181 µg / 100 g - 5
A lot165µg194 µg / 100 g - 6
A lot155µg172 µg / 100 g - 7
A lot150µg172 µg / 100 g - 8
A lot135µg149 µg / 100 g - 9
A lot127µg149 µg / 100 g - 10
A lot124µg146 µg / 100 g - 11
A lot116µg136 µg / 100 g - 12
A lot100µg118 µg / 100 g - 13A lot96.4µg113.4 µg / 100 g
- 14
A lot82.5µg97 µg / 100 g - 15
A lot82.5µg97 µg / 100 g - 16
A lot78.6µg30 µg / 100 g - 17
Some76.6µg81 µg / 100 g - 18
Some76µg76 µg / 100 g - 19
Some73.1µg86 µg / 100 g - 20
Some72µg240 µg / 100 g - 21
Some71.1µg237 µg / 100 g - 22
Some68µg80 µg / 100 g - 23
Some60.2µg43 µg / 100 g - 24
Some58.8µg42 µg / 100 g - 25
Some57.8µg68 µg / 100 g - 26
Some55.3µg65 µg / 100 g - 27
Some55.3µg65 µg / 100 g - 28Some52.7µg62 µg / 100 g
- 29
Some51µg60 µg / 100 g - 30
Some50.2µg59 µg / 100 g - 31
Some49.1µg54 µg / 100 g - 32Some47.6µg56 µg / 100 g
- 33
Some45.2µg21 µg / 100 g - 34
Some44µg44 µg / 100 g - 35
Some39.6µg36 µg / 100 g - 36
Some39.4µg48 µg / 100 g - 37
Some39.1µg46 µg / 100 g - 38
Some38.6µg128.7 µg / 100 g - 39
A little37.4µg44 µg / 100 g - 40
A little36.6µg43 µg / 100 g - 41
A little36.4µg26 µg / 100 g - 42
A little35µg25 µg / 100 g - 43
A little34.5µg115 µg / 100 g - 44
A little34µg34 µg / 100 g - 45
A little33.6µg24 µg / 100 g - 46A little33.2µg39 µg / 100 g
- 47
A little31.5µg37.06 µg / 100 g - 48
A little31.5µg42 µg / 100 g - 49
A little30.6µg36 µg / 100 g - 50
A little29.8µg35 µg / 100 g - 51
A little29.5µg34.76 µg / 100 g - 52
A little29.4µg98 µg / 100 g - 53
A little29.1µg97 µg / 100 g - 54
A little29.1µg97 µg / 100 g - 55
A little29µg29 µg / 100 g - 56
A little28.6µg26 µg / 100 g - 57
A little28.1µg33 µg / 100 g - 58
A little27µg14 µg / 100 g - 59
A little26.1µg87 µg / 100 g - 60
A little25.5µg30 µg / 100 g - 61
A little25.2µg18 µg / 100 g - 62A little25.1µg13 µg / 100 g
- 63
A little24.7µg29 µg / 100 g - 64
A little24µg24 µg / 100 g - 65
A little23.8µg17 µg / 100 g - 66
A little23.8µg28 µg / 100 g - 67
A little22.4µg16 µg / 100 g - 68
A little22.4µg28 µg / 100 g - 69
A little21µg14 µg / 100 g - 70
A little21µg30 µg / 100 g - 71
A little20.4µg24 µg / 100 g - 72
A little19.6µg14 µg / 100 g - 73
A little18.9µg22.21 µg / 100 g - 74
A little17.9µg11.93 µg / 100 g - 75
A little17.4µg58 µg / 100 g - 76
A little16.8µg21 µg / 100 g - 77
A little16.5µg55 µg / 100 g - 78
A little16.2µg19 µg / 100 g - 79
A little16.2µg19 µg / 100 g - 80A little16.1µg23 µg / 100 g
- 81
A little15.5µg31 µg / 100 g - 82
A little15.3µg51 µg / 100 g - 83
A little15µg12 µg / 100 g - 84
A little14.8µg6 µg / 100 g - 85
A little14.7µg98 µg / 100 g - 86A little14.5µg17 µg / 100 g
- 87
A little14.4µg48 µg / 100 g - 88
A little14µg10 µg / 100 g - 89
A little13.2µg44 µg / 100 g - 90
A little13.2µg5 µg / 100 g - 91A little13.2µg5 µg / 100 g
- 92
A little13.1µg87 µg / 100 g - 93
A little12.8µg15 µg / 100 g - 94
A little12.7µg11 µg / 100 g - 95
A little12.6µg9 µg / 100 g - 96
A little12.5µg10 µg / 100 g - 97
A little12.5µg5 µg / 100 g - 98
A little12.1µg11 µg / 100 g - 99
A little11.9µg14 µg / 100 g - 100
A little10.2µg12 µg / 100 g - 101
A little10µg8 µg / 100 g - 102
A little9.94µg11 µg / 100 g - 103
A little9.9µg9 µg / 100 g - 104
A little9.9µg33 µg / 100 g - 105
A little9.8µg7 µg / 100 g - 106
A little9.8µg7 µg / 100 g - 107
A little9.6µg32 µg / 100 g - 108A little8.75µg7 µg / 100 g
- 109
A little8.49µg9.99 µg / 100 g - 110
A little8.4µg6 µg / 100 g - 111
A little8.05µg7 µg / 100 g - 112
A little8.05µg7 µg / 100 g - 113
A little8µg8 µg / 100 g - 114
A little8µg8 µg / 100 g - 115
A little8µg8 µg / 100 g - 116
A little7.95µg53 µg / 100 g - 117
A little7.8µg26 µg / 100 g - 118
A little7.65µg9 µg / 100 g - 119
A little7.65µg9 µg / 100 g - 120
A little7.5µg25 µg / 100 g - 121
A little7.35µg49 µg / 100 g - 122
A little7.35µg49 µg / 100 g - 123
A little7.2µg24 µg / 100 g - 124
A little6.6µg11 µg / 100 g - 125
A little6.6µg6 µg / 100 g - 126
A little6.6µg6 µg / 100 g - 127
A little6.3µg21 µg / 100 g - 128
A little6.22µg41.45 µg / 100 g - 129
A little6µg15 µg / 100 g - 130
A little6µg6 µg / 100 g - 131
A little6µg12 µg / 100 g - 132
Almost none5.95µg7 µg / 100 g - 133
Almost none5.6µg7 µg / 100 g - 134
Almost none5.6µg4 µg / 100 g - 135
Almost none5.6µg4 µg / 100 g - 136
Almost none5.5µg10 µg / 100 g - 137
Almost none5.25µg5 µg / 100 g - 138
Almost none5µg2 µg / 100 g - 139
Almost none4.95µg9 µg / 100 g - 140
Almost none4.8µg6 µg / 100 g - 141
Almost none4.8µg12 µg / 100 g - 142
Almost none4.2µg3 µg / 100 g - 143
Almost none4.2µg7 µg / 100 g - 144
Almost none4µg4 µg / 100 g - 145
Almost none3.85µg7 µg / 100 g - 146
Almost none2.8µg2 µg / 100 g - 147
Almost none2.75µg5 µg / 100 g - 148
Almost none2.7µg9 µg / 100 g - 149
Almost none2.7µg9 µg / 100 g - 150
Almost none2.4µg8 µg / 100 g - 151
Almost none2.24µg14 µg / 100 g - 152
Almost none2.2µg4 µg / 100 g - 153
Almost none2.2µg4 µg / 100 g - 154
Almost none2.2µg4 µg / 100 g - 155
Almost none2.2µg4 µg / 100 g - 156
Almost none2µg2 µg / 100 g - 157
Almost none2µg5 µg / 100 g - 158
Almost none1.75µg6 µg / 100 g - 159
Almost none1.7µg2 µg / 100 g - 160
Almost none1.22µg4 µg / 100 g - 161Almost none1.1µg2 µg / 100 g
- 162
Almost none1.05µg7 µg / 100 g - 163
Almost none1.04µg20 µg / 100 g - 164
Almost none0.7µg5 µg / 100 g - 165
Almost none0.6µg4 µg / 100 g - 166
Almost none0.55µg1 µg / 100 g - 167Almost none0.46µg3 µg / 100 g
- 168
Almost none0.4µg2 µg / 100 g - 169
Almost none0.3µg3 µg / 100 g - 170Almost none0.3µg3 µg / 100 g
- 171
Almost none0.3µg1 µg / 100 g - 172
Almost none0.15µg1 µg / 100 g - 173
Almost none0.12µg3 µg / 100 g - 174
Almost none0µg0 µg / 100 g - 175
Almost none0µg0 µg / 100 g - 176
Almost none0µg0 µg / 100 g - 177
Almost none0µg0 µg / 100 g - 178Almost none0µg0 µg / 100 g
- 179
Almost none0µg0 µg / 100 g - 180
Almost none0µg0 µg / 100 g - 181
Almost none0µg0 µg / 100 g - 182
Almost none0µg0 µg / 100 g - 183
Almost none0µg0 µg / 100 g - 184
Almost none0µg0 µg / 100 g - 185
Almost none0µg0 µg / 100 g - 186
Almost none0µg0 µg / 100 g - 187
Almost none0µg0 µg / 100 g - 188Almost none0µg0 µg / 100 g
- 189Almost none0µg0 µg / 100 g
Not ranked in this view
These list Folate but have no serving size on file yet.
Not listed
The databases don’t list Folate for these foods: left out, not counted as zero.
Not yet reviewed · shown per 100 g, not per serving
Straight from the national databases, not yet checked, so not ranked. The list can include dried foods, spices and fortified products that a review would set aside.
No serving size yet, so shown per 100 g, even under “per serving”.
Not compared with the upper level: with no serving size, a figure for 100 g of a powder or a concentrate says nothing about what anyone eats. Choose an amount under “per 100 g” to compare one.
- Yeast extract spread · US food database (USDA SR Legacy)3,786 µgper 100 g
- Leavening agents, yeast, baker's, active dry · US food database (USDA SR Legacy)2,340 µgper 100 g
- Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES · US food database (USDA SR Legacy)1,630 µgper 100 g
- Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch · US food database (USDA SR Legacy)1,615 µgper 100 g
- Cereals ready-to-eat, QUAKER, CAP'N CRUNCH · US food database (USDA SR Legacy)1,555 µgper 100 g
- Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP · US food database (USDA SR Legacy)1,555 µgper 100 g
- Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH · US food database (USDA SR Legacy)1,554 µgper 100 g
- Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN · US food database (USDA SR Legacy)1,554 µgper 100 g
- Cereals ready-to-eat, QUAKER, Christmas Crunch · US food database (USDA SR Legacy)1,537 µgper 100 g
- Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal · US food database (USDA SR Legacy)1,436 µgper 100 g
- Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal · US food database (USDA SR Legacy)1,427 µgper 100 g
- Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes · US food database (USDA SR Legacy)1,379 µgper 100 g
- Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal · US food database (USDA SR Legacy)1,353 µgper 100 g
- Cereals ready-to-eat, QUAKER, KING VITAMAN · US food database (USDA SR Legacy)1,334 µgper 100 g
- Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE · US food database (USDA SR Legacy)1,318 µgper 100 g
- Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal · US food database (USDA SR Legacy)1,311 µgper 100 g
- Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain · US food database (USDA SR Legacy)1,305 µgper 100 g
- Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice · US food database (USDA SR Legacy)1,210 µgper 100 g
- Cereals, MALT-O-MEAL, chocolate, dry · US food database (USDA SR Legacy)1,143 µgper 100 g
- Cereals, MALT-O-MEAL, original, plain, dry · US food database (USDA SR Legacy)1,140 µgper 100 g
Ranked as eaten. Where a food is also listed in a form people eat, these forms are left out: raw meat, poultry, fish and eggs (their cooked forms are ranked), dry grains and legumes, and frozen vegetables before cooking. Raw oysters stay: they have no other form.
Which 19 are left out?
- raw ground beef
- Beef liver, raw
- Beef steak, top loin, raw
- raw chicken breast
- Chicken thigh, raw
- Chicken liver, raw
- Cod, raw
- raw eggs
- dry lentils
- raw mackerel
- dry rolled oats
- dry pasta
- dry whole-wheat pasta
- frozen peas
- Pork chop, raw
- Pork sausage, raw
- dry quinoa
- raw farmed salmon
- Ground turkey, 93% lean, raw
12 fortified foods are left out: makers add vitamins and minerals in amounts that vary by brand, so check the label for folate: Breakfast cereal · Pasta, cooked · White bread · White bread, toasted · Flour tortillas · Soy drink, unsweetened, fortified · Crackers · Pies · Cakes · Cookies · Almond drink, unsweetened, fortified · Oat drink, unsweetened, fortified
Running low, and too much
Running low
Low folate causes megaloblastic anemia (anemia with unusually large red blood cells): weakness, tiredness, trouble concentrating, headache, a racing heart and shortness of breath, and sores on the tongue. It usually comes with a poor diet, heavy drinking or poor absorption; outright deficiency is rare in the United States.
Too much
The upper level, 1,000 µg of folic acid a day, is set for the synthetic form in supplements and fortified foods; it doesn’t count the folate naturally in food. Large amounts can correct the anemia of vitamin B12 deficiency without mending the nerve damage, so some experts worry the B12 shortage could go unnoticed.
Sources: NIH Office of Dietary Supplements, folate fact sheet for health professionals (2022-11-30) · Upper levels (adults 19–30): Health Canada, Dietary reference intakes tables: vitamins (2025-11-19)