EXPLORE A NUTRIENT
Folic acid
Discover how amounts vary across foods, on a shared basis for comparison.
Understand this nutrient ↓What is it?
Chemical reference: folic acid (C19H19N7O6). USDA reports Folic acid separately. [1] [2]
An identity reference, not the appearance of the food.
Description, source and attribution
Reference depiction: folic acid. Formula C19H19N7O6; PubChem CID 135398658; charge 0. This is a chemical reference, not a depiction of its physical appearance in food.
PubChem Compound 135398658, 2D Structure. NCBI / National Library of Medicine. Source · Reuse terms
Source check:
A COMMON BASIS
Foods, per 100 g
159 foods with data 47 not reported, excluded from ranking
- Flaxseed
Flaxseed; source does not specify grinding.
0 µg - Ginger
Raw ginger root.
0 µg - Goat meat
Goat meat, roasted, as classified by USDA under game meat.
0 µg - Goose
Goose, domesticated, meat only, cooked, roasted, exactly as identified by USDA.
0 µg - Gooseberry
Gooseberries, raw, exactly as identified by USDA.
0 µg - Gouda cheese
Cheese, gouda, exactly as identified by USDA.
0 µg - Pink and red grapefruit
Raw pink and red grapefruit, all areas.
0 µg - Green peas
Green peas, boiled, drained, without salt.
0 µg - Guava
Common guava, raw.
0 µg - Haddock
Fish, haddock, cooked, dry heat, exactly as identified by USDA.
0 µg - Halibut
Fish, halibut, Atlantic and Pacific, cooked, dry heat, exactly as identified by USDA.
0 µg - Hearts of palm
Hearts of palm, canned, exactly as identified by USDA.
0 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 Folic acid (Folic acid), 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. Folic acid 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