EXPLORE A NUTRIENT
Folate, DFE
Discover how amounts vary across foods, on a shared basis for comparison.
Understand this nutrient ↓What is it?
Dietary folate equivalents are a reporting unit, not the mass of one folate molecule. [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
159 foods with data 47 not reported, excluded from ranking
- Asparagus
Asparagus, frozen, cooked, boiled, drained, without salt, exactly as identified by USDA.
135 µg - Adzuki beans
Beans, adzuki, mature seeds, cooked, boiled, without salt, exactly as identified by USDA.
121 µg - Enriched pasta
Pasta, cooked, enriched, without added salt, exactly as identified by USDA.
119 µg - Pigeon peas
Pigeon peas (red gram), mature seeds, cooked, boiled, without salt, exactly as identified by USDA.
111 µg - Hulled hemp seeds
Seeds, hemp seed, hulled, exactly as identified by USDA.
110 µg - Broccoli
Broccoli, boiled, drained, without salt.
108 µg - Fresh spearmint
Spearmint, fresh, exactly as identified by USDA.
105 µg - Fava beans
Broadbeans (fava beans), mature seeds, cooked, boiled, without salt, exactly as identified by USDA.
104 µg - Arugula
Arugula, raw, exactly as identified by USDA.
97 µg - Peanuts
Peanuts, all types, dry-roasted without salt.
97 µg - Sesame seeds
Whole dried sesame seeds.
97 µg - Artichoke
Artichokes, (globe or french), cooked, boiled, drained, without salt, exactly as identified by USDA.
89 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, DFE (Folate, DFE), 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, DFE 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