Top Low-Calorie (Under 150 kcal) Foods Highest in Folate (Dietary Folate Equivalents) (USDA Ranking)

Low-calorie foods (under 150 kcal per 100g) highest in Folate (Dietary Folate Equivalents) (µg per 100g), verified against the Wise Eating USDA Standard Reference catalog. Bioavailability-adjusted folate metric accounting for higher absorption of folic acid vs food folate.

USDA Leaderboard: Top Low-Calorie (Under 150 kcal) Foods Highest in Folate (Dietary Folate Equivalents) (USDA Ranking)

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: Duck, domesticated, liver, raw (738 µg per 100g).

Rank	USDA Food Item	Folate (Dietary Folate Equivalents) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Duck, domesticated, liver, raw	738 µg	100%	543 µg	136 kcal · 18.7g P
#2	Goose, liver, raw	738 µg	100%	555 µg	133 kcal · 16.4g P
#3	Turkey, all classes, liver, raw	677 µg	100%	529 µg	128 kcal · 18.3g P
#4	Chicken, liver, all classes, raw	588 µg	100%	494 µg	119 kcal · 16.9g P
#5	Edamame, frozen, prepared	311 µg	77.8%	257 µg	121 kcal · 11.9g P
#6	Edamame, frozen, unprepared	303 µg	75.8%	278 µg	109 kcal · 11.2g P
#7	Beef, variety meats and by-products, liver, raw	290 µg	72.5%	215 µg	135 kcal · 20.4g P
#8	Edamame, cooked	286 µg	71.5%	204 µg	140 kcal · 11.5g P
#9	Lamb, variety meats and by-products, liver, raw	230 µg	57.5%	165 µg	139 kcal · 20.4g P
#10	Epazote, raw	215 µg	53.8%	672 µg	32 kcal · 0.33g P
#11	Seaweed, wakame, raw	196 µg	49%	436 µg	45 kcal · 3.03g P
#12	Turnip greens, raw	194 µg	48.5%	606 µg	32 kcal · 1.5g P
#13	Asparagus, frozen, unprepared	191 µg	47.8%	796 µg	24 kcal · 3.23g P
#14	Seaweed, irishmoss, raw	182 µg	45.5%	371 µg	49 kcal · 1.51g P
#15	Seaweed, kelp, raw	180 µg	45%	419 µg	43 kcal · 1.68g P
#16	Chrysanthemum leaves, raw	177 µg	44.2%	738 µg	24 kcal · 3.36g P
#17	Chrysanthemum, garland, raw	177 µg	44.2%	738 µg	24 kcal · 3.36g P
#18	Seaweed, raw	174 µg	43.5%	424 µg	41 kcal · 3.51g P
#19	Pigeonpeas, immature seeds, raw	173 µg	43.2%	127 µg	136 kcal · 7.2g P
#20	Soybeans, mature seeds, sprouted, raw	172 µg	43%	141 µg	122 kcal · 13.1g P
#21	Cowpeas (blackeyes), immature seeds, raw	168 µg	42%	187 µg	90 kcal · 2.95g P
#22	Soybeans, green, raw	165 µg	41.2%	112 µg	147 kcal · 12.9g P
#23	Liver, beef or calves, and onions	164 µg	41%	127 µg	129 kcal · 16.7g P
#24	Mustard spinach, (tendergreen), raw	159 µg	39.8%	723 µg	22 kcal · 2.2g P
#25	Parsley, raw	152 µg	38%	422 µg	36 kcal · 2.97g P
#26	Beans, fava, in pod, raw	148 µg	37%	168 µg	88 kcal · 7.92g P
#27	Seaweed, cooked, no added fat	148 µg	37%	361 µg	41 kcal · 3.51g P
#28	Seaweed, laver, raw	146 µg	36.5%	417 µg	35 kcal · 5.81g P
#29	Seaweed, cooked, fat added	144 µg	36%	229 µg	63 kcal · 3.41g P
#30	Endive, raw	142 µg	35.5%	835 µg	17 kcal · 1.25g P
#31	Vinespinach, (basella), raw	140 µg	35%	737 µg	19 kcal · 1.8g P
#32	Noodles, egg, enriched, cooked	138 µg	34.5%	100 µg	138 kcal · 4.54g P
#33	Noodles, cooked	137 µg	34.2%	100 µg	137 kcal · 4.51g P
#34	Blackeyed peas, from canned	136 µg	34%	90.7 µg	150 kcal · 8.19g P
#35	Asparagus, frozen, cooked with butter or margarine	131 µg	32.8%	354 µg	37 kcal · 2.87g P

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