EXPLORE A NUTRIENT
Folate
Discover how amounts vary across foods, on a shared basis for comparison.
Understand this nutrient ↓What is it?
Total folate includes multiple forms. Folic acid is the depicted reference, not every food folate. [1] [2]
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:
A COMMON BASIS
Foods, per 100 g
176 foods with data 30 not reported, excluded from ranking
- Pine nuts
Nuts, pine nuts, dried, exactly as identified by USDA.
34 µg - Atlantic salmon
Farmed Atlantic salmon, cooked with dry heat.
34 µg - Kiwi
Green kiwi, peeled, raw.
32.85 µg - Oats
Whole-grain rolled oats, old-fashioned, dry.
32.03 µg - Unsweetened cocoa powder
Cocoa, dry powder, unsweetened, exactly as identified by USDA.
32 µg - Feta cheese
Cheese, feta, exactly as identified by USDA.
32 µg - Orange
Raw orange, all commercial varieties; edible flesh.
30 µg - Clams
Mollusks, clam, mixed species, cooked, moist heat, exactly as identified by USDA.
29 µg - Coconut
Raw coconut flesh.
26 µg - Wild rice
Wild rice, cooked, exactly as identified by USDA.
26 µg - Blackberries
Blackberries, raw, exactly as identified by USDA.
25 µg - Cloves
Spices, cloves, ground, exactly as identified by USDA.
25 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.
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.
This NIH fact sheet discusses the nutrient family. Folate, total is the specific USDA measurement on this page. Do not apply family intake recommendations directly to this form or unit; use the definitions, population groups, and food/supplement distinctions in the source.
NIH · OFFICE OF DIETARY SUPPLEMENTS
Folate: Fact Sheet for Consumers
Original text published by NIH, including intake tables by age and sex, cautions, and the population context the source states. Bitameans has not performed an independent medical review or adapted these recommendations to your personal circumstances.
What is folate and what does it do?
Folate is a B-vitamin that is naturally present in many foods. Your body needs folate to make DNA and other genetic material. Your body also needs folate for your cells to divide. A form of folate, called folic acid, is used in fortified foods and most dietary supplements.
How much folate do I need?
The amount of folate you need depends on your age. Average daily recommended amounts are listed below in micrograms (mcg) of dietary folate equivalents (DFEs).
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months |
Identity and structure sources
- PubChem Compound 135398658: Folic Acid · Accessed 2026-09-13
- USDA FoodData Central: Foundation Foods Documentation · Accessed 2026-09-13