Top 35 Foods Highest in Folate (Dietary Folate Equivalents) Per 100 Calories (Nutrient Density)

Maximize Folate (Dietary Folate Equivalents) (µg) while staying in a calorie deficit: USDA foods ranked by Folate (Dietary Folate Equivalents) delivered per 100 kcal of energy. Bioavailability-adjusted folate metric accounting for higher absorption of folic acid vs food folate.

USDA Leaderboard: Top 35 Foods Highest in Folate (Dietary Folate Equivalents) Per 100 Calories (Nutrient Density)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Asparagus, frozen, unprepared (191 µg per 100g).

Rank	USDA Food Item	Folate (Dietary Folate Equivalents) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Asparagus, frozen, unprepared	191 µg	47.8%	796 µg	24 kcal · 3.23g P
#2	Chrysanthemum leaves, raw	177 µg	44.2%	738 µg	24 kcal · 3.36g P
#3	Chrysanthemum, garland, raw	177 µg	44.2%	738 µg	24 kcal · 3.36g P
#4	Mustard spinach, (tendergreen), raw	159 µg	39.8%	723 µg	22 kcal · 2.2g P
#5	Epazote, raw	215 µg	53.8%	672 µg	32 kcal · 0.33g P
#6	Turnip greens, raw	194 µg	48.5%	606 µg	32 kcal · 1.5g P
#7	Goose, liver, raw	738 µg	100%	555 µg	133 kcal · 16.4g P
#8	Duck, domesticated, liver, raw	738 µg	100%	543 µg	136 kcal · 18.7g P
#9	Turkey, all classes, liver, raw	677 µg	100%	529 µg	128 kcal · 18.3g P
#10	Chicken, liver, all classes, raw	588 µg	100%	494 µg	119 kcal · 16.9g P
#11	Chicory greens, raw	110 µg	27.5%	478 µg	23 kcal · 1.7g P
#12	Seaweed, wakame, raw	196 µg	49%	436 µg	45 kcal · 3.03g P
#13	Spinach, for use on a sandwich	116 µg	29%	430 µg	27 kcal · 2.85g P
#14	Seaweed, raw	174 µg	43.5%	424 µg	41 kcal · 3.51g P
#15	Parsley, raw	152 µg	38%	422 µg	36 kcal · 2.97g P
#16	Seaweed, kelp, raw	180 µg	45%	419 µg	43 kcal · 1.68g P
#17	Seaweed, laver, raw	146 µg	36.5%	417 µg	35 kcal · 5.81g P
#18	Broccoli, chinese, raw	104 µg	26%	400 µg	26 kcal · 1.2g P
#19	Lettuce, arugula, raw	97 µg	24.2%	388 µg	25 kcal · 2.58g P
#20	Sesbania flower, raw	102 µg	25.5%	378 µg	27 kcal · 1.28g P
#21	Broccoli raab, raw	83 µg	20.8%	377 µg	22 kcal · 3.17g P
#22	Seaweed, irishmoss, raw	182 µg	45.5%	371 µg	49 kcal · 1.51g P
#23	Jute, potherb, raw	123 µg	30.8%	362 µg	34 kcal · 4.65g P
#24	Seaweed, cooked, no added fat	148 µg	37%	361 µg	41 kcal · 3.51g P
#25	Asparagus, frozen, cooked with butter or margarine	131 µg	32.8%	354 µg	37 kcal · 2.87g P
#26	Chives, raw	105 µg	26.2%	350 µg	30 kcal · 3.27g P
#27	Cowpeas, leafy tips, raw	101 µg	25.2%	348 µg	29 kcal · 4.1g P
#28	Seaweed, agar, raw	85 µg	21.2%	327 µg	26 kcal · 0.54g P
#29	Liver, chicken	580 µg	100%	307 µg	189 kcal · 20g P
#30	Spinach, cooked, as ingredient	100 µg	25%	303 µg	33 kcal · 3.42g P
#31	Taro leaves, raw	126 µg	31.5%	300 µg	42 kcal · 4.98g P
#32	Asparagus, frozen, cooked with oil	131 µg	32.8%	298 µg	44 kcal · 2.86g P
#33	Cabbage, savoy, raw	80 µg	20%	296 µg	27 kcal · 2g P
#34	Basil, raw	68 µg	17%	296 µg	23 kcal · 3.15g P
#35	Broccoli raab, cooked	71 µg	17.8%	284 µg	25 kcal · 3.83g P

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