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
- Pearled barley
Cooked pearled barley; added salt/fat not specified in the source description.
16 µg - Coconut milk
Nuts, coconut milk, raw (liquid expressed from grated meat and water), exactly as identified by USDA.
16 µg - Collard greens
Collards, cooked, boiled, drained, without salt, exactly as identified by USDA.
16 µg - Mandarin
Raw mandarin/tangerine, edible portion.
16 µg - Yam
Yam, cooked, boiled, drained, or baked, without salt, exactly as identified by USDA.
16 µg - Couscous
Couscous, cooked, exactly as identified by USDA.
15 µg - Dates
Dates, medjool, exactly as identified by USDA.
15 µg - Oysters
Mollusks, oyster, Pacific, cooked, moist heat, exactly as identified by USDA.
15 µg - Rutabaga
Rutabagas, cooked, boiled, drained, without salt, exactly as identified by USDA.
15 µg - Tomato
Red ripe tomato, raw, year-round average.
15 µg - Acerola
Acerola, (west indian cherry), raw, exactly as identified by USDA.
14 µg - Breadfruit
Breadfruit, raw, exactly as identified by USDA.
14 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