Table 1.
Folate content of common foods
| Food item | Measure | Folate content (µg DFEs) |
|---|---|---|
| Beef liver | 1 slice (85 g) | 185 |
| Lentils, cooked | ½ cup | 180 |
| Chickpeas, cooked | ½ cup | 140 |
| Beans (black, kidney, navy), cooked | ½ cup | 115–130 |
| Spinach, cooked | ½ cup | 100 |
| Asparagus, cooked | 5 spears | 100 |
| Greens (mustard, turnip), cooked | ½ cup | 85–90 |
| Orange juice, ready to drink | 1 cup | 80 |
| Strawberries, fresh | 8 medium | 80 |
| Brussels sprout, cooked | ½ cup | 80 |
| Broccoli, cooked | ½ cup | 50 |
| Tomato juice | 1 cup | 50 |
| Peanut, dry roasted | 1 oz | 40 |
| Orange | 1 medium | 40 |
| Grapes | 1 cup | 40 |
| Cauliflower, cooked | ½ cup | 35 |
| Cantaloupe, fresh | ¼medium | 40 |
| Egg | 1 large | 25 |
| Banana | 1 medium | 20 |
| Grapefruit | ½ medium | 15 |
| Milk, fluid | 1 cup | 10–15 |
| Tomato, raw | ½ cup | 10 |
| Cucumber, raw | ½ cup | 5 |
| Potatoes, french fries | 10 strips | 5 |
DFEs, dietary folate equivalents; excellent folate sources: 100–200 µg DFE per serving; good folate sources: 50–100 µg DFE per serving; moderate folate sources: 25–49 µg DFE per serving; fair to poor folate sources: <25 µg DFE per serving; adapted from Suitor & Bailey (2000).