Top Low-Calorie (Under 150 kcal) Foods Highest in Natural Food Folate (USDA Ranking)

Low-calorie foods (under 150 kcal per 100g) highest in Natural Food Folate (µg per 100g), verified against the Wise Eating USDA Standard Reference catalog. Naturally occurring reduced pteroylpolyglutamate folate present in whole leafy greens and legumes.

USDA Leaderboard: Top Low-Calorie (Under 150 kcal) Foods Highest in Natural Food Folate (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	Natural Food Folate / 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	Blackeyed peas, from canned	136 µg	34%	90.7 µg	150 kcal · 8.19g P
#33	Asparagus, frozen, cooked with butter or margarine	131 µg	32.8%	354 µg	37 kcal · 2.87g P
#34	Asparagus, frozen, cooked with oil	131 µg	32.8%	298 µg	44 kcal · 2.86g P
#35	Taro leaves, raw	126 µg	31.5%	300 µg	42 kcal · 4.98g P

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