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Folate, total

Foods rich in Folate, total

A plate of blueberry muffins on a table

Yeast extract spread

Folate, total: 3786 ug
Energy: 185 kcal
Protein: 96 kcal
Fat: 3.6 kcal
Carbs: 82 kcal

A pile of dried leaves

Seeds, sunflower seed kernels, dry roasted, with salt added

Folate, total: 237 ug
Energy: 582 kcal
Protein: 77 kcal
Fat: 199 kcal
Carbs: 96 kcal

A platter of cheese, crackers, olives, and meats

Crackers, cheese, reduced fat

Folate, total: 228 ug
Energy: 418 kcal
Protein: 40 kcal
Fat: 47 kcal
Carbs: 273 kcal

Bread with egg and vegetable on white ceramic plate

Egg, yolk, dried

Folate, total: 209 ug
Energy: 669 kcal
Protein: 135 kcal
Fat: 237 kcal
Carbs: 2.64 kcal

Salmon and spinach

Spinach, raw

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

Brown and black coffee beans

Seeds, sunflower seed kernels, dry roasted, with salt added

Folate, total: 169 ug
Energy: 657 kcal
Protein: 84 kcal
Fat: 224 kcal
Carbs: 68 kcal

A clear glass with ice

Flour, semolina, fine

Folate, total: 164 ug
Energy: 358 kcal
Protein: 53 kcal
Fat: 7.35 kcal
Carbs: 288 kcal

Orange eggs

Egg, yolk, raw, frozen, pasteurized

Folate, total: 151 ug
Energy: 296 kcal
Protein: 62 kcal
Fat: 102 kcal
Carbs: 3.24 kcal

Burger with lettuce and tomato

Lettuce, cos or romaine, raw

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

Collards, raw

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

Crackers, wheat, reduced fat

Folate, total: 127 ug
Energy: 444 kcal
Protein: 37 kcal
Fat: 53 kcal
Carbs: 286 kcal

Bread, potato

Folate, total: 126 ug
Energy: 266 kcal
Protein: 50 kcal
Fat: 13 kcal
Carbs: 188 kcal

Tomato powder

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

Egg, whole, dried

Folate, total: 119 ug
Energy: 592 kcal
Protein: 192 kcal
Fat: 176 kcal
Carbs: 4.52 kcal

Spinach, baby

Folate, total: 117 ug
Energy: 27 kcal
Protein: 11 kcal
Fat: 2.48 kcal
Carbs: 9.63 kcal

Spinach, baby

Folate, total: 117 ug
Energy: 27 kcal
Protein: 11 kcal
Fat: 2.48 kcal
Carbs: 9.63 kcal

Spinach, mature

Folate, total: 113 ug
Energy: 28 kcal
Protein: 12 kcal
Fat: 2.42 kcal
Carbs: 11 kcal

Spinach, mature

Folate, total: 113 ug
Energy: 28 kcal
Protein: 12 kcal
Fat: 2.42 kcal
Carbs: 11 kcal

Pancakes, plain, reduced fat

Folate, total: 112 ug
Energy: 269 kcal
Protein: 23 kcal
Fat: 7.6 kcal
Carbs: 229 kcal

Bread, rye

Folate, total: 110 ug
Energy: 259 kcal
Protein: 34 kcal
Fat: 13 kcal
Carbs: 193 kcal

Beets, raw

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

Bread, cheese

Folate, total: 107 ug
Energy: 408 kcal
Protein: 42 kcal
Fat: 83 kcal
Carbs: 179 kcal

Chives, raw

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

Broccoli, chinese, raw

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

Bread, rye, toasted

Folate, total: 103 ug
Energy: 284 kcal
Protein: 38 kcal
Fat: 14 kcal
Carbs: 212 kcal

Crackers, multigrain

Folate, total: 103 ug
Energy: 482 kcal
Protein: 28 kcal
Fat: 82 kcal
Carbs: 270 kcal

Crackers, cheese, whole grain

Folate, total: 103 ug
Energy: 412 kcal
Protein: 38 kcal
Fat: 64 kcal
Carbs: 229 kcal

Broccoli, chinese, cooked

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

Peanut butter, creamy

Folate, total: 97 ug
Energy: 632 kcal
Protein: 96 kcal
Fat: 198 kcal
Carbs: 91 kcal

Bread, french or vienna, whole wheat

Folate, total: 96 ug
Energy: 239 kcal
Protein: 33 kcal
Fat: 4.16 kcal
Carbs: 196 kcal

Bread, pumpernickel

Folate, total: 93 ug
Energy: 250 kcal
Protein: 35 kcal
Fat: 12 kcal
Carbs: 190 kcal

Crackers, milk

Folate, total: 90 ug
Energy: 446 kcal
Protein: 30 kcal
Fat: 55 kcal
Carbs: 287 kcal

Cookies, molasses

Folate, total: 89 ug
Energy: 430 kcal
Protein: 22 kcal
Fat: 51 kcal
Carbs: 295 kcal

Phyllo dough

Folate, total: 88 ug
Energy: 299 kcal
Protein: 28 kcal
Fat: 24 kcal
Carbs: 210 kcal

Croissants, butter

Folate, total: 88 ug
Energy: 406 kcal
Protein: 33 kcal
Fat: 84 kcal
Carbs: 183 kcal

Bread, wheat

Folate, total: 85 ug
Energy: 274 kcal
Protein: 43 kcal
Fat: 18 kcal
Carbs: 190 kcal

Broccoli raab, raw

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

Bread, oat bran

Folate, total: 81 ug
Energy: 236 kcal
Protein: 42 kcal
Fat: 18 kcal
Carbs: 159 kcal

Spinach souffle

Folate, total: 73 ug
Energy: 172 kcal
Protein: 32 kcal
Fat: 52 kcal
Carbs: 24 kcal

Broccoli raab, cooked

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

Cookie, butter or sugar, with chocolate icing or filling

Folate, total: 71 ug
Energy: 503 kcal
Protein: 16 kcal
Fat: 94 kcal
Carbs: 275 kcal

Bread, oat bran, toasted

Folate, total: 69 ug
Energy: 259 kcal
Protein: 46 kcal
Fat: 19 kcal
Carbs: 175 kcal

Tomatoes, sun-dried

Folate, total: 68 ug
Energy: 258 kcal
Protein: 56 kcal
Fat: 12 kcal
Carbs: 223 kcal

Cream puff, eclair, custard or cream filled, iced

Folate, total: 66 ug
Energy: 334 kcal
Protein: 18 kcal
Fat: 74 kcal
Carbs: 150 kcal

Broccoli, raw

Folate, total: 65 ug
Energy: 32 kcal
Protein: 10 kcal
Fat: 1.36 kcal
Carbs: 25 kcal

Broccoli, raw

Folate, total: 65 ug
Energy: 39 kcal
Protein: 10 kcal
Fat: 1.36 kcal
Carbs: 25 kcal

Kale, frozen, cooked, boiled, drained, without salt

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

Cheese, brie

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

Kale, frozen, cooked, boiled, drained, without salt

Folate, total: 65 ug
Energy: 36 kcal
Protein: 12 kcal
Fat: 4.84 kcal
Carbs: 21 kcal

Mushroom, oyster

Folate, total: 63 ug
Energy: 41 kcal
Protein: 12 kcal
Fat: 0.75 kcal
Carbs: 28 kcal

Mushroom, oyster

Folate, total: 63 ug
Energy: 41 kcal
Protein: 12 kcal
Fat: 0.75 kcal
Carbs: 28 kcal

Broccoli, raw

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

Cookie, with peanut butter filling, chocolate-coated

Folate, total: 63 ug
Energy: 562 kcal
Protein: 32 kcal
Fat: 141 kcal
Carbs: 212 kcal

Kale, raw

Folate, total: 62 ug
Energy: 43 kcal
Protein: 12 kcal
Fat: 5.96 kcal
Carbs: 18 kcal

Kale, raw

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

Bread, oatmeal

Folate, total: 62 ug
Energy: 269 kcal
Protein: 34 kcal
Fat: 18 kcal
Carbs: 194 kcal

Cheese, camembert

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

Brussels sprouts, raw

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

Radicchio, raw

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

Cheese, limburger

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

Cookie, chocolate, with icing or coating

Folate, total: 58 ug
Energy: 507 kcal
Protein: 18 kcal
Fat: 97 kcal
Carbs: 271 kcal

Cauliflower, raw

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

Bread, cinnamon

Folate, total: 56 ug
Energy: 253 kcal
Protein: 28 kcal
Fat: 21 kcal
Carbs: 178 kcal

Chicken, meatless, breaded, fried

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

Nuts, almonds, dry roasted, with salt added

Folate, total: 55 ug
Energy: 598 kcal
Protein: 84 kcal
Fat: 210 kcal
Carbs: 84 kcal

Bread, oatmeal, toasted

Folate, total: 53 ug
Energy: 292 kcal
Protein: 37 kcal
Fat: 19 kcal
Carbs: 211 kcal

Asparagus, raw

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

Nuts, pistachio nuts, raw

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

Lettuce, cos or romaine, raw

Folate, total: 50 ug
Energy: 17 kcal
Protein: 4.96 kcal
Fat: 1.04 kcal
Carbs: 13 kcal

Lettuce, cos or romaine, raw

Folate, total: 50 ug
Energy: 20 kcal
Protein: 4.96 kcal
Fat: 1.04 kcal
Carbs: 13 kcal

Hummus, commercial

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

Peppers, bell, red, raw

Folate, total: 47 ug
Energy: 31 kcal
Protein: 3.58 kcal
Fat: 0.5 kcal
Carbs: 27 kcal

Carrots, baby, raw

Folate, total: 44 ug
Energy: 41 kcal
Protein: 3.22 kcal
Fat: 0.55 kcal
Carbs: 36 kcal

Almond butter, creamy

Folate, total: 42 ug
Energy: 645 kcal
Protein: 83 kcal
Fat: 212 kcal
Carbs: 85 kcal

Bread, whole-wheat, commercially prepared

Folate, total: 42 ug
Energy: 254 kcal
Protein: 49 kcal
Fat: 14 kcal
Carbs: 172 kcal

Millet flour

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

Bread, whole-wheat, commercially prepared

Folate, total: 42 ug
Energy: 252 kcal
Protein: 50 kcal
Fat: 14 kcal
Carbs: 171 kcal

Peppers, bell, yellow, raw

Folate, total: 42 ug
Energy: 31 kcal
Protein: 3.28 kcal
Fat: 0.48 kcal
Carbs: 26 kcal

Flour, potato

Folate, total: 41 ug
Energy: 361 kcal
Protein: 32 kcal
Fat: 3.81 kcal
Carbs: 320 kcal

Potato pancakes

Folate, total: 41 ug
Energy: 268 kcal
Protein: 24 kcal
Fat: 59 kcal
Carbs: 111 kcal

Flour, whole wheat, unenriched

Folate, total: 39 ug
Energy: 370 kcal
Protein: 60 kcal
Fat: 11 kcal
Carbs: 285 kcal

Restaurant, Latino, tamale, pork

Folate, total: 39 ug
Energy: 174 kcal
Protein: 29 kcal
Fat: 36 kcal
Carbs: 63 kcal

Flour, spelt, whole grain

Folate, total: 38 ug
Energy: 364 kcal
Protein: 58 kcal
Fat: 10 kcal
Carbs: 283 kcal

Carrots, mature, raw

Folate, total: 37 ug
Energy: 48 kcal
Protein: 3.77 kcal
Fat: 1.4 kcal
Carbs: 41 kcal

Hummus, commercial

Folate, total: 36 ug
Energy: 243 kcal
Protein: 29 kcal
Fat: 68 kcal
Carbs: 60 kcal

Celery, raw

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

Nuts, almonds, dry roasted, with salt added

Folate, total: 35 ug
Energy: 667 kcal
Protein: 82 kcal
Fat: 231 kcal
Carbs: 65 kcal

Mushrooms, white button

Folate, total: 35 ug
Energy: 31 kcal
Protein: 12 kcal
Fat: 1.48 kcal
Carbs: 16 kcal

Mushrooms, white button

Folate, total: 35 ug
Energy: 31 kcal
Protein: 12 kcal
Fat: 1.48 kcal
Carbs: 16 kcal

Ice cream sandwich

Folate, total: 34 ug
Energy: 237 kcal
Protein: 17 kcal
Fat: 34 kcal
Carbs: 149 kcal

Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)

Folate, total: 34 ug
Energy: 49 kcal
Protein: 3.64 kcal
Fat: 0.6 kcal
Carbs: 50 kcal

Beans, snap, green, raw

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

Onion rings, breaded, par fried, frozen, prepared, heated in oven

Folate, total: 33 ug
Energy: 276 kcal
Protein: 17 kcal
Fat: 57 kcal
Carbs: 135 kcal

Mushrooms, shiitake

Folate, total: 32 ug
Energy: 44 kcal
Protein: 9.66 kcal
Fat: 0.78 kcal
Carbs: 33 kcal

Mushrooms, shiitake

Folate, total: 32 ug
Energy: 44 kcal
Protein: 9.66 kcal
Fat: 0.78 kcal
Carbs: 33 kcal

Oats, whole grain, rolled, old fashioned

Folate, total: 32 ug
Energy: 382 kcal
Protein: 54 kcal
Fat: 24 kcal
Carbs: 275 kcal

Cheese, feta

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

Onion rings, breaded, par fried, frozen, prepared, heated in oven

Folate, total: 31 ug
Energy: 293 kcal
Protein: 18 kcal
Fat: 58 kcal
Carbs: 145 kcal

Buckwheat

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

Oats, whole grain, steel cut

Folate, total: 30 ug
Energy: 381 kcal
Protein: 50 kcal
Fat: 23 kcal
Carbs: 279 kcal

Mushroom, lion's mane

Folate, total: 30 ug
Energy: 43 kcal
Protein: 10 kcal
Fat: 1.03 kcal
Carbs: 30 kcal

Mushroom, lion's mane

Folate, total: 30 ug
Energy: 43 kcal
Protein: 10 kcal
Fat: 1.03 kcal
Carbs: 30 kcal

Pie, peach

Folate, total: 29 ug
Energy: 224 kcal
Protein: 7.6 kcal
Fat: 40 kcal
Carbs: 132 kcal

Pepper, banana, raw

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

Strudel, apple

Folate, total: 28 ug
Energy: 274 kcal
Protein: 13 kcal
Fat: 45 kcal
Carbs: 164 kcal

Cookie, vanilla with caramel, coconut, and chocolate coating

Folate, total: 28 ug
Energy: 489 kcal
Protein: 14 kcal
Fat: 103 kcal
Carbs: 256 kcal

Carrots, baby, raw

Folate, total: 27 ug
Energy: 35 kcal
Protein: 2.56 kcal
Fat: 0.52 kcal
Carbs: 33 kcal

Dandelion greens, raw

Folate, total: 27 ug
Energy: 45 kcal
Protein: 11 kcal
Fat: 2.8 kcal
Carbs: 37 kcal

Cheese, mozzarella, low moisture, part-skim

Folate, total: 27 ug
Energy: 295 kcal
Protein: 95 kcal
Fat: 79 kcal
Carbs: 22 kcal

Kiwifruit, green, raw

Folate, total: 26 ug
Energy: 64 kcal
Protein: 4.24 kcal
Fat: 1.76 kcal
Carbs: 56 kcal

Cheese, mozzarella, low moisture, part-skim

Folate, total: 26 ug
Energy: 296 kcal
Protein: 95 kcal
Fat: 82 kcal
Carbs: 18 kcal

Bananas, overripe, raw

Folate, total: 25 ug
Energy: 85 kcal
Protein: 2.92 kcal
Fat: 0.88 kcal
Carbs: 80 kcal

Bananas, overripe, raw

Folate, total: 25 ug
Energy: 85 kcal
Protein: 2.92 kcal
Fat: 0.88 kcal
Carbs: 80 kcal

Potato flour

Folate, total: 25 ug
Energy: 357 kcal
Protein: 28 kcal
Fat: 1.36 kcal
Carbs: 332 kcal

Blackberries, raw

Folate, total: 25 ug
Energy: 43 kcal
Protein: 5.56 kcal
Fat: 1.96 kcal
Carbs: 38 kcal

Kiwifruit, green, raw

Folate, total: 25 ug
Energy: 61 kcal
Protein: 4.56 kcal
Fat: 2.08 kcal
Carbs: 59 kcal

Nuts, cashew nuts, raw

Folate, total: 25 ug
Energy: 553 kcal
Protein: 73 kcal
Fat: 175 kcal
Carbs: 121 kcal

Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)

Folate, total: 25 ug
Energy: 47 kcal
Protein: 3.64 kcal
Fat: 0.6 kcal
Carbs: 47 kcal

Tempeh

Folate, total: 24 ug
Energy: 192 kcal
Protein: 81 kcal
Fat: 43 kcal
Carbs: 31 kcal

Strawberries, raw

Folate, total: 24 ug
Energy: 32 kcal
Protein: 2.68 kcal
Fat: 1.2 kcal
Carbs: 31 kcal

Beans, snap, green, canned, regular pack, drained solids

Folate, total: 24 ug
Energy: 21 kcal
Protein: 4.2 kcal
Fat: 1.64 kcal
Carbs: 17 kcal

Peppers, bell, green, raw

Folate, total: 22 ug
Energy: 23 kcal
Protein: 2.86 kcal
Fat: 0.43 kcal
Carbs: 19 kcal

Eggplant, raw

Folate, total: 22 ug
Energy: 25 kcal
Protein: 3.92 kcal
Fat: 0.72 kcal
Carbs: 24 kcal

Rice crackers

Folate, total: 22 ug
Energy: 416 kcal
Protein: 40 kcal
Fat: 20 kcal
Carbs: 331 kcal

Cheese, cheddar

Folate, total: 21 ug
Energy: 409 kcal
Protein: 93 kcal
Fat: 136 kcal
Carbs: 9.76 kcal

Raspberries, raw

Folate, total: 21 ug
Energy: 52 kcal
Protein: 4.8 kcal
Fat: 2.6 kcal
Carbs: 48 kcal

Melons, cantaloupe, raw

Folate, total: 21 ug
Energy: 34 kcal
Protein: 3.36 kcal
Fat: 0.76 kcal
Carbs: 33 kcal

Ravioli, meat-filled, with tomato sauce or meat sauce, canned

Folate, total: 21 ug
Energy: 97 kcal
Protein: 13 kcal
Fat: 14 kcal
Carbs: 53 kcal

Yogurt, Greek, strawberry, nonfat

Folate, total: 20 ug
Energy: 82 kcal
Protein: 32 kcal
Fat: 0.6 kcal
Carbs: 49 kcal

Cheese, brick

Folate, total: 20 ug
Energy: 371 kcal
Protein: 93 kcal
Fat: 119 kcal
Carbs: 11 kcal

Eggplant, pickled

Folate, total: 20 ug
Energy: 49 kcal
Protein: 3.6 kcal
Fat: 2.8 kcal
Carbs: 39 kcal

Yogurt, Greek, strawberry, nonfat

Folate, total: 20 ug
Energy: 82 kcal
Protein: 32 kcal
Fat: 0.6 kcal
Carbs: 48 kcal

Soy milk, unsweetened, plain, shelf stable

Folate, total: 20 ug
Energy: 38 kcal
Protein: 14 kcal
Fat: 8.5 kcal
Carbs: 5.17 kcal

Soy milk, unsweetened, plain, shelf stable

Folate, total: 20 ug
Energy: 38 kcal
Protein: 14 kcal
Fat: 8.5 kcal
Carbs: 5.17 kcal

Miso

Folate, total: 19 ug
Energy: 198 kcal
Protein: 51 kcal
Fat: 24 kcal
Carbs: 101 kcal

Onions, raw

Folate, total: 19 ug
Energy: 40 kcal
Protein: 4.4 kcal
Fat: 0.4 kcal
Carbs: 37 kcal

Carrots, raw

Folate, total: 19 ug
Energy: 41 kcal
Protein: 3.72 kcal
Fat: 0.96 kcal
Carbs: 38 kcal

Cheese, colby

Folate, total: 18 ug
Energy: 394 kcal
Protein: 95 kcal
Fat: 128 kcal
Carbs: 10 kcal

Cheese, monterey

Folate, total: 18 ug
Energy: 373 kcal
Protein: 98 kcal
Fat: 121 kcal
Carbs: 2.72 kcal

Cabbage, red, raw

Folate, total: 18 ug
Energy: 31 kcal
Protein: 5.72 kcal
Fat: 0.64 kcal
Carbs: 29 kcal

Egg, white, dried

Folate, total: 18 ug
Energy: 382 kcal
Protein: 324 kcal
Fat: 0 kcal
Carbs: 31 kcal

Cheese, cottage, with vegetables

Folate, total: 17 ug
Energy: 95 kcal
Protein: 44 kcal
Fat: 17 kcal
Carbs: 12 kcal

Reddi Wip Fat Free Whipped Topping

Folate, total: 17 ug
Energy: 149 kcal
Protein: 12 kcal
Fat: 20 kcal
Carbs: 100 kcal

Flour, rice, white, unenriched

Folate, total: 16 ug
Energy: 359 kcal
Protein: 28 kcal
Fat: 5.2 kcal
Carbs: 319 kcal

Kohlrabi, raw

Folate, total: 16 ug
Energy: 27 kcal
Protein: 6.8 kcal
Fat: 0.4 kcal
Carbs: 25 kcal

Beet greens, raw

Folate, total: 15 ug
Energy: 22 kcal
Protein: 8.8 kcal
Fat: 0.52 kcal
Carbs: 17 kcal

Melons, cantaloupe, raw

Folate, total: 14 ug
Energy: 34 kcal
Protein: 3.28 kcal
Fat: 0.72 kcal
Carbs: 33 kcal

Melons, cantaloupe, raw

Folate, total: 14 ug
Energy: 38 kcal
Protein: 3.28 kcal
Fat: 0.72 kcal
Carbs: 33 kcal

Bananas, ripe and slightly ripe, raw

Folate, total: 14 ug
Energy: 97 kcal
Protein: 2.96 kcal
Fat: 1.16 kcal
Carbs: 92 kcal

Bananas, ripe and slightly ripe, raw

Folate, total: 14 ug
Energy: 98 kcal
Protein: 2.96 kcal
Fat: 1.16 kcal
Carbs: 92 kcal

Grapefruit juice, white, canned or bottled, unsweetened

Folate, total: 14 ug
Energy: 37 kcal
Protein: 2.2 kcal
Fat: 2.64 kcal
Carbs: 30 kcal

Flour, 00

Folate, total: 13 ug
Energy: 357 kcal
Protein: 46 kcal
Fat: 6.08 kcal
Carbs: 298 kcal

Cheese, Mexican blend

Folate, total: 13 ug
Energy: 384 kcal
Protein: 94 kcal
Fat: 129 kcal
Carbs: 0.52 kcal

Potato salad with egg

Folate, total: 13 ug
Energy: 157 kcal
Protein: 7.84 kcal
Fat: 38 kcal
Carbs: 65 kcal

Sauce, pasta, spaghetti/marinara, ready-to-serve

Folate, total: 13 ug
Energy: 50 kcal
Protein: 5.56 kcal
Fat: 6.44 kcal
Carbs: 30 kcal

Grapefruit juice, white, canned or bottled, unsweetened

Folate, total: 12 ug
Energy: 39 kcal
Protein: 2.2 kcal
Fat: 2.8 kcal
Carbs: 30 kcal

Cheese, muenster

Folate, total: 12 ug
Energy: 368 kcal
Protein: 94 kcal
Fat: 120 kcal
Carbs: 4.48 kcal

Fish, haddock, raw

Folate, total: 12 ug
Energy: 74 kcal
Protein: 65 kcal
Fat: 1.8 kcal
Carbs: 0 kcal

Mustard greens, raw

Folate, total: 12 ug
Energy: 27 kcal
Protein: 11 kcal
Fat: 1.68 kcal
Carbs: 19 kcal

Candies, milk chocolate

Folate, total: 12 ug
Energy: 535 kcal
Protein: 31 kcal
Fat: 119 kcal
Carbs: 238 kcal

Cheese, cottage, creamed, large or small curd

Folate, total: 12 ug
Energy: 98 kcal
Protein: 44 kcal
Fat: 17 kcal
Carbs: 14 kcal

Dulce de Leche

Folate, total: 11 ug
Energy: 315 kcal
Protein: 27 kcal
Fat: 29 kcal
Carbs: 221 kcal

Sour cream, light

Folate, total: 11 ug
Energy: 136 kcal
Protein: 14 kcal
Fat: 42 kcal
Carbs: 28 kcal

Sour cream, fat free

Folate, total: 11 ug
Energy: 74 kcal
Protein: 12 kcal
Fat: 0 kcal
Carbs: 62 kcal

Nuts, macadamia nuts, raw

Folate, total: 11 ug
Energy: 718 kcal
Protein: 32 kcal
Fat: 303 kcal
Carbs: 55 kcal

Cheese, cheddar, nonfat or fat free

Folate, total: 11 ug
Energy: 157 kcal
Protein: 129 kcal
Fat: 0 kcal
Carbs: 29 kcal

Cheese, cottage, lowfat, 2% milkfat

Folate, total: 10 ug
Energy: 82 kcal
Protein: 44 kcal
Fat: 9.2 kcal
Carbs: 17 kcal

Wasabi

Folate, total: 10 ug
Energy: 292 kcal
Protein: 8.92 kcal
Fat: 44 kcal
Carbs: 185 kcal

Cheese, swiss

Folate, total: 10 ug
Energy: 393 kcal
Protein: 108 kcal
Fat: 124 kcal
Carbs: 5.76 kcal

Cheese, gruyere

Folate, total: 10 ug
Energy: 413 kcal
Protein: 119 kcal
Fat: 129 kcal
Carbs: 1.44 kcal

Cheese, provolone

Folate, total: 10 ug
Energy: 351 kcal
Protein: 102 kcal
Fat: 106 kcal
Carbs: 8.56 kcal

Sausage, pork, chorizo, link or ground, cooked, pan-fried

Folate, total: 10 ug
Energy: 346 kcal
Protein: 77 kcal
Fat: 112 kcal
Carbs: 11 kcal

Sausage, pork, chorizo, link or ground, cooked, pan-fried

Folate, total: 10 ug
Energy: 346 kcal
Protein: 77 kcal
Fat: 112 kcal
Carbs: 11 kcal

Cheese, provolone, reduced fat

Folate, total: 10 ug
Energy: 274 kcal
Protein: 99 kcal
Fat: 70 kcal
Carbs: 14 kcal

Egg, white, raw, frozen, pasteurized

Folate, total: 10 ug
Energy: 48 kcal
Protein: 41 kcal
Fat: 0 kcal
Carbs: 4.16 kcal

Cheese, parmesan, dry grated, reduced fat

Folate, total: 10 ug
Energy: 265 kcal
Protein: 80 kcal
Fat: 80 kcal
Carbs: 5.48 kcal

Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)

Folate, total: 10 ug
Energy: 36 kcal
Protein: 3.12 kcal
Fat: 1.84 kcal
Carbs: 32 kcal

Tomato, roma

Folate, total: 9.99 ug
Energy: 22 kcal
Protein: 2.78 kcal
Fat: 1.7 kcal
Carbs: 15 kcal

Tomato, roma

Folate, total: 9.99 ug
Energy: 22 kcal
Protein: 2.78 kcal
Fat: 1.7 kcal
Carbs: 15 kcal

Cheese, swiss

Folate, total: 9 ug
Energy: 393 kcal
Protein: 108 kcal
Fat: 124 kcal
Carbs: 5.76 kcal

Cheese, swiss

Folate, total: 9 ug
Energy: 393 kcal
Protein: 108 kcal
Fat: 124 kcal
Carbs: 5.76 kcal

Figs, dried, uncooked

Folate, total: 9 ug
Energy: 249 kcal
Protein: 13 kcal
Fat: 3.68 kcal
Carbs: 256 kcal

Figs, dried, uncooked

Folate, total: 9 ug
Energy: 277 kcal
Protein: 13 kcal
Fat: 3.68 kcal
Carbs: 256 kcal

Watercress, raw

Folate, total: 9 ug
Energy: 11 kcal
Protein: 9.2 kcal
Fat: 0.4 kcal
Carbs: 5.16 kcal

Marmalade, orange

Folate, total: 9 ug
Energy: 246 kcal
Protein: 1.2 kcal
Fat: 0 kcal
Carbs: 265 kcal

Figs, dried, uncooked

Folate, total: 9 ug
Energy: 249 kcal
Protein: 13 kcal
Fat: 3.72 kcal
Carbs: 255 kcal

Ice cream, soft serve, chocolate

Folate, total: 9 ug
Energy: 222 kcal
Protein: 16 kcal
Fat: 52 kcal
Carbs: 89 kcal

Cheese, American, nonfat or fat free

Folate, total: 9 ug
Energy: 126 kcal
Protein: 84 kcal
Fat: 0 kcal
Carbs: 42 kcal

Strawberries, raw

Folate, total: 8 ug
Energy: 31 kcal
Protein: 2.56 kcal
Fat: 0.88 kcal
Carbs: 31 kcal

Strawberries, raw

Folate, total: 8 ug
Energy: 35 kcal
Protein: 2.56 kcal
Fat: 0.88 kcal
Carbs: 31 kcal

Pickles, cucumber, dill or kosher dill

Folate, total: 8 ug
Energy: 14 kcal
Protein: 1.92 kcal
Fat: 1.72 kcal
Carbs: 7.96 kcal

Natto

Folate, total: 8 ug
Energy: 211 kcal
Protein: 78 kcal
Fat: 44 kcal
Carbs: 51 kcal

Cheese, cottage, lowfat, 2% milkfat

Folate, total: 8 ug
Energy: 81 kcal
Protein: 42 kcal
Fat: 9.08 kcal
Carbs: 19 kcal

Pickles, cucumber, dill or kosher dill

Folate, total: 8 ug
Energy: 12 kcal
Protein: 2 kcal
Fat: 1.2 kcal
Carbs: 9.64 kcal

Mustard, prepared, yellow

Folate, total: 7 ug
Energy: 69 kcal
Protein: 17 kcal
Fat: 14 kcal
Carbs: 21 kcal

Cheese, romano

Folate, total: 7 ug
Energy: 387 kcal
Protein: 127 kcal
Fat: 108 kcal
Carbs: 15 kcal

Cheese, parmesan, hard

Folate, total: 7 ug
Energy: 392 kcal
Protein: 143 kcal
Fat: 100 kcal
Carbs: 13 kcal

Cucumber, with peel, raw

Folate, total: 7 ug
Energy: 15 kcal
Protein: 2.6 kcal
Fat: 0.44 kcal
Carbs: 15 kcal

Yogurt, plain, whole milk

Folate, total: 7 ug
Energy: 61 kcal
Protein: 14 kcal
Fat: 13 kcal
Carbs: 19 kcal

Mustard, prepared, yellow

Folate, total: 7 ug
Energy: 60 kcal
Protein: 15 kcal
Fat: 13 kcal
Carbs: 23 kcal

Turkey, ground, 93% lean, 7% fat, raw

Folate, total: 7 ug
Energy: 150 kcal
Protein: 75 kcal
Fat: 33 kcal
Carbs: 0 kcal

Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)

Folate, total: 7 ug
Energy: 37 kcal
Protein: 3.24 kcal
Fat: 1.88 kcal
Carbs: 32 kcal

Beef, ground, 80% lean meat / 20% fat, raw

Folate, total: 7 ug
Energy: 254 kcal
Protein: 69 kcal
Fat: 80 kcal
Carbs: 0 kcal

Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles

Folate, total: 7 ug
Energy: 213 kcal
Protein: 108 kcal
Fat: 46 kcal
Carbs: 0 kcal

Sausage, breakfast sausage, beef, pre-cooked, unprepared

Folate, total: 7 ug
Energy: 327 kcal
Protein: 52 kcal
Fat: 113 kcal
Carbs: 18 kcal

Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted

Folate, total: 7 ug
Energy: 169 kcal
Protein: 110 kcal
Fat: 26 kcal
Carbs: 0 kcal

Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled

Folate, total: 7 ug
Energy: 217 kcal
Protein: 110 kcal
Fat: 44 kcal
Carbs: 0 kcal

Nectarines, raw

Folate, total: 6 ug
Energy: 43 kcal
Protein: 4.24 kcal
Fat: 1.12 kcal
Carbs: 37 kcal

Peaches, yellow, raw

Folate, total: 6 ug
Energy: 46 kcal
Protein: 3.64 kcal
Fat: 1.08 kcal
Carbs: 40 kcal

Cheese, parmesan, grated

Folate, total: 6 ug
Energy: 420 kcal
Protein: 118 kcal
Fat: 112 kcal
Carbs: 50 kcal

Cheese, fontina

Folate, total: 6 ug
Energy: 389 kcal
Protein: 102 kcal
Fat: 125 kcal
Carbs: 6.2 kcal

Blueberries, raw

Folate, total: 6 ug
Energy: 57 kcal
Protein: 2.96 kcal
Fat: 1.32 kcal
Carbs: 58 kcal

Cheese, parmesan, grated

Folate, total: 6 ug
Energy: 420 kcal
Protein: 114 kcal
Fat: 111 kcal
Carbs: 56 kcal

Cheese, Swiss, nonfat or fat free

Folate, total: 6 ug
Energy: 127 kcal
Protein: 114 kcal
Fat: 0 kcal
Carbs: 14 kcal

Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)

Folate, total: 6 ug
Energy: 57 kcal
Protein: 1.52 kcal
Fat: 0.64 kcal
Carbs: 60 kcal

Beef, ground, 90% lean meat / 10% fat, raw

Folate, total: 6 ug
Energy: 176 kcal
Protein: 80 kcal
Fat: 40 kcal
Carbs: 0 kcal

Sausage, turkey, breakfast links, mild, raw

Folate, total: 6 ug
Energy: 174 kcal
Protein: 64 kcal
Fat: 42 kcal
Carbs: 13 kcal

Restaurant, Chinese, fried rice, without meat

Folate, total: 6 ug
Energy: 174 kcal
Protein: 16 kcal
Fat: 12 kcal
Carbs: 131 kcal

Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)

Folate, total: 6 ug
Energy: 63 kcal
Protein: 1.56 kcal
Fat: 0.64 kcal
Carbs: 60 kcal

Blood sausage

Folate, total: 5 ug
Energy: 379 kcal
Protein: 58 kcal
Fat: 138 kcal
Carbs: 5.16 kcal

Nectarines, raw

Folate, total: 5 ug
Energy: 44 kcal
Protein: 4.24 kcal
Fat: 1.28 kcal
Carbs: 42 kcal

Ice cream cookie sandwich

Folate, total: 5 ug
Energy: 240 kcal
Protein: 15 kcal
Fat: 30 kcal
Carbs: 158 kcal

Yogurt, Greek, plain, whole milk

Folate, total: 5 ug
Energy: 97 kcal
Protein: 36 kcal
Fat: 20 kcal
Carbs: 16 kcal

Milk, whole, 3.25% milkfat, with added vitamin D

Folate, total: 5 ug
Energy: 61 kcal
Protein: 13 kcal
Fat: 13 kcal
Carbs: 19 kcal

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D

Folate, total: 5 ug
Energy: 42 kcal
Protein: 13 kcal
Fat: 3.88 kcal
Carbs: 20 kcal

Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

Folate, total: 5 ug
Energy: 50 kcal
Protein: 13 kcal
Fat: 7.92 kcal
Carbs: 19 kcal

Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)

Folate, total: 5 ug
Energy: 34 kcal
Protein: 13 kcal
Fat: 0.32 kcal
Carbs: 20 kcal

Cheese, ricotta, whole milk

Folate, total: 4 ug
Energy: 157 kcal
Protein: 31 kcal
Fat: 44 kcal
Carbs: 27 kcal

Cheese, ricotta, whole milk

Folate, total: 4 ug
Energy: 158 kcal
Protein: 31 kcal
Fat: 44 kcal
Carbs: 27 kcal

Sherbet, orange

Folate, total: 4 ug
Energy: 144 kcal
Protein: 4.4 kcal
Fat: 8 kcal
Carbs: 122 kcal

Peaches, yellow, raw

Folate, total: 4 ug
Energy: 39 kcal
Protein: 3.64 kcal
Fat: 1 kcal
Carbs: 38 kcal

Cheese, ricotta, whole milk

Folate, total: 4 ug
Energy: 150 kcal
Protein: 30 kcal
Fat: 41 kcal
Carbs: 29 kcal

Sauce, salsa, ready-to-serve

Folate, total: 4 ug
Energy: 29 kcal
Protein: 6.08 kcal
Fat: 0.68 kcal
Carbs: 27 kcal

Cream, half and half, fat free

Folate, total: 4 ug
Energy: 59 kcal
Protein: 10 kcal
Fat: 5.6 kcal
Carbs: 36 kcal

Sausage, Italian, pork, mild, cooked, pan-fried

Folate, total: 4 ug
Energy: 324 kcal
Protein: 74 kcal
Fat: 106 kcal
Carbs: 7.44 kcal

Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw

Folate, total: 4 ug
Energy: 145 kcal
Protein: 90 kcal
Fat: 22 kcal
Carbs: 0 kcal

Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Folate, total: 4 ug
Energy: 116 kcal
Protein: 94 kcal
Fat: 9.8 kcal
Carbs: 0 kcal

Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Folate, total: 4 ug
Energy: 116 kcal
Protein: 94 kcal
Fat: 10 kcal
Carbs: 0 kcal

Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw

Folate, total: 4 ug
Energy: 149 kcal
Protein: 92 kcal
Fat: 25 kcal
Carbs: 0 kcal

Garlic, raw

Folate, total: 3 ug
Energy: 149 kcal
Protein: 25 kcal
Fat: 2 kcal
Carbs: 132 kcal

Butter, salted

Folate, total: 3 ug
Energy: 717 kcal
Protein: 3.4 kcal
Fat: 324 kcal
Carbs: 0.24 kcal

Chicken spread

Folate, total: 3 ug
Energy: 158 kcal
Protein: 72 kcal
Fat: 70 kcal
Carbs: 16 kcal

Watermelon, raw

Folate, total: 3 ug
Energy: 30 kcal
Protein: 2.44 kcal
Fat: 0.6 kcal
Carbs: 30 kcal

Cookies, coconut macaroon

Folate, total: 3 ug
Energy: 460 kcal
Protein: 12 kcal
Fat: 90 kcal
Carbs: 245 kcal

Honey

Folate, total: 2 ug
Energy: 304 kcal
Protein: 1.2 kcal
Fat: 0 kcal
Carbs: 330 kcal

Jellies

Folate, total: 2 ug
Energy: 266 kcal
Protein: 0.6 kcal
Fat: 0.08 kcal
Carbs: 280 kcal

Sauce, barbecue

Folate, total: 2 ug
Energy: 172 kcal
Protein: 3.28 kcal
Fat: 2.52 kcal
Carbs: 163 kcal

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D

Folate, total: 2 ug
Energy: 43 kcal
Protein: 14 kcal
Fat: 3.8 kcal
Carbs: 21 kcal

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D

Folate, total: 2 ug
Energy: 43 kcal
Protein: 14 kcal
Fat: 3.8 kcal
Carbs: 21 kcal

Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

Folate, total: 2 ug
Energy: 50 kcal
Protein: 13 kcal
Fat: 7.6 kcal
Carbs: 20 kcal

Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

Folate, total: 2 ug
Energy: 50 kcal
Protein: 13 kcal
Fat: 7.6 kcal
Carbs: 20 kcal

Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)

Folate, total: 2 ug
Energy: 34 kcal
Protein: 14 kcal
Fat: 0.32 kcal
Carbs: 20 kcal

Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)

Folate, total: 2 ug
Energy: 34 kcal
Protein: 14 kcal
Fat: 0.32 kcal
Carbs: 20 kcal

Eggnog

Folate, total: 1 ug
Energy: 88 kcal
Protein: 18 kcal
Fat: 17 kcal
Carbs: 32 kcal

Cranberries, raw

Folate, total: 1 ug
Energy: 46 kcal
Protein: 1.84 kcal
Fat: 0.52 kcal
Carbs: 48 kcal

Ham salad spread

Folate, total: 1 ug
Energy: 216 kcal
Protein: 35 kcal
Fat: 62 kcal
Carbs: 43 kcal

Sauce, horseradish

Folate, total: 1 ug
Energy: 503 kcal
Protein: 4.36 kcal
Fat: 204 kcal
Carbs: 40 kcal

Pickle relish, sweet

Folate, total: 1 ug
Energy: 130 kcal
Protein: 1.48 kcal
Fat: 1.88 kcal
Carbs: 140 kcal

Rice noodles, cooked

Folate, total: 1 ug
Energy: 108 kcal
Protein: 7.16 kcal
Fat: 0.8 kcal
Carbs: 96 kcal

Chicken, ground, raw

Folate, total: 1 ug
Energy: 143 kcal
Protein: 70 kcal
Fat: 32 kcal
Carbs: 0.16 kcal

Apples, gala, with skin, raw

Folate, total: 0.81 ug
Energy: 61 kcal
Protein: 0.53 kcal
Fat: 0.6 kcal
Carbs: 59 kcal