EXPLORE A NUTRIENT

Folate

Discover how amounts vary across foods, on a shared basis for comparison.

Total folate includes multiple forms. Folic acid is the depicted reference, not every food folate. [1] [2]

folic acid — 2D chemical diagram — **Depicted form: folic acid**
This reference form does not represent every form included in the USDA quantity.
Description, source and attribution
Reference depiction: folic acid. Formula C19H19N7O6; PubChem CID 135398658; charge 0. This specified form does not represent every form or molecule included in the USDA quantity.
PubChem Compound 135398658, 2D Structure. NCBI / National Library of Medicine. Source · Reuse terms
Source check: 2026-09-13 · No scientific editorial review.

A COMMON BASIS

Foods, per 100 g

100 g

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84 foods with data 22 not reported, excluded from ranking

Dried oregano
Dried oregano.
237 µg
Spinach
Raw spinach.
194 µg
Lentils
Mature lentils, boiled without salt.
181 µg
Chickpeas
Mature chickpeas, boiled without salt.
172 µg
Black beans
Cooked; boiled; without salt, as stated in the USDA source description.
149 µg
Hass avocado
Hass avocado, peeled, raw.
128.7 µg
Broccoli
Broccoli, boiled, drained, without salt.
108 µg
Peanuts
Peanuts, all types, dry-roasted without salt.
97 µg
Sesame seeds
Whole dried sesame seeds.
97 µg
Flaxseed
Flaxseed; source does not specify grinding.
87 µg
Lima beans
Large mature lima beans, boiled without salt.
83 µg
Beet
Beet, boiled and drained; added salt is not stated in the source description.
80 µg

All results are sorted before pagination. Bars compare amounts within this search; they do not indicate health benefits. Not reported does not mean zero.

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UNDERSTAND THE DATA

The nutrient, in context

How to read this ranking

This page compares Folate (Folate, total), in µg per 100 g of food.

Chemical forms and measurement methods remain separate. “Not reported” means a value is unavailable, not that the food contains zero. A food’s rank does not determine your individual needs or diagnose a deficiency.

Intake guidance

There is no validated NIH ODS fact sheet for this identity in Bitameans’ published version. We do not assign another nutrient’s recommendations to this form. An absent fact sheet does not mean that no upper intake limit exists.

Browse the NIH ODS fact-sheet directory

Identity and structure sources

PubChem Compound 135398658: Folic Acid · Accessed 2026-09-13
USDA FoodData Central: Foundation Foods Documentation · Accessed 2026-09-13

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