• Macronutrients
  • Vitamins
  • Minerals
  • Fatty Acids
  • Omega-3, 6 and 9
  • Good Sources
  • Nutrient Tables
  • Food Dictionary
  • Food Pictures

Calcium - Copper - Dietary Fiber - Folate - Iron - Magnesium - Manganese - Niacin - Pantothenic Acid - Phosphorus - Potassium - Protein - Riboflavin - Selenium - Thiamin - Vitamin A - Vitamin B6 - Vitamin C - Vitamin E - Vitamin K - Zinc

Good Sources - Folate


1/2 cup (88.5 g)

183 mcg (46%)

1/2 cup (99 g)

179 mcg (45%)

1/2 cup (85.5 g)

178 mcg (45%)

1/4 cup (46.5 g)

174 mcg (44%)

1/2 cup (101 g)

161 mcg (40%)

1/2 cup (85.5 g)

147 mcg (37%)

1/2 cup (84.5 g)

142 mcg (36%)

1/2 cup (82 g)

141 mcg (35%)

1/2 cup (115 g)

139 mcg (35%)

1/2 cup (91 g)

136 mcg (34%)

1/2 cup (90 g)

131 mcg (33%)

1/2 cup (86 g)

128 mcg (32%)

1/2 cup (88.5 g)

127 mcg (32%)

1/2 cup (91 g)

127 mcg (32%)

1/2 cup (85.5 g)

125 mcg (31%)

1/2 cup (88.5 g)

115 mcg (29%)

8 fl oz (248.8 g)

109 mcg (27%)

1 medium (120 g)

107 mcg (27%)

1 cup (55 g)

107 mcg (27%)

1/2 cup (131 g)

106 mcg (27%)

100 g

106 mcg (27%)

1/4 cup (64 g)

106 mcg (27%)

1/2 cup (82.5 g)

105 mcg (26%)

1 cup (56 g)

105 mcg (26%)

1/4 cup (23 g)

101 mcg (25%)

1/2 cup (90 g)

100 mcg (25%)

1/2 cup (84 g)

93 mcg (23%)

1/4 cup (30.5 g)

92 mcg (23%)

1/2 cup (88.5 g)

90 mcg (23%)

4 spears (60 g)

89 mcg (22%)

1/2 cup (95 g)

88 mcg (22%)

1/2 cup (85 g)

88 mcg (22%)

1 medium (128 g)

87 mcg (22%)

1 cup (124 g)

87 mcg (22%)

1/2 cup (60 g)

86 mcg (22%)

1/2 cup (72 g)

85 mcg (21%)

1/2 cup (78 g)

84 mcg (21%)

1/4 cup (39.25 g)

82 mcg (21%)

1/4 cup (39.25 g)

82 mcg (21%)

1/2 cup (131 g)

81 mcg (20%)

1/2 cup (120 g)

80 mcg (20%)

1/4 cup (26.25 g)

80 mcg (20%)

1/2 cup (94 g)

78 mcg (20%)

1/4 cup (42.5 g)

78 mcg (20%)

8 fl oz (243 g)

78 mcg (20%)

1 cup (77 g)

77 mcg (19%)

1/4 cup (41.75 g)

76 mcg (19%)

2 tbsp (32 g)

76 mcg (19%)

1/2 cup (68 g)

74 mcg (19%)

8 fl oz (248 g)

74 mcg (19%)

1/2 cup (120 g)

72 mcg (18%)

1/4 cup (21 g)

72 mcg (18%)

1/2 cup (88.5 g)

72 mcg (18%)

1 cup (50 g)

71 mcg (18%)

1 oz (28.35 g)

70 mcg (18%)

1/2 cup (52 g)

69 mcg (17%)

1/2 cup (85 g)

68 mcg (17%)

1 oz (28.35 g)

68 mcg (17%)

100 g

67 mcg (17%)

1/2 cup (88.5 g)

66 mcg (17%)

1 oz (28.35 g)

65 mcg (16%)

1 cup (47 g)

64 mcg (16%)

1/2 cup (98 g)

64 mcg (16%)

1/4 cup (22 g)

64 mcg (16%)

1 tomato (212 g)

64 mcg (16%)

1/4 cup (34.25 g)

64 mcg (16%)

1 cup (104 g)

63 mcg (16%)

1/4 cup (34.25 g)

63 mcg (16%)

1/2 cup (89 g)

61 mcg (15%)

1 tsp (6 g)

61 mcg (15%)

1 cup (36 g)

60 mcg (15%)

1/4 cup (28.5 g)

60 mcg (15%)

1/4 cup (28.5 g)

60 mcg (15%)

8 fl oz (251.2 g)

60 mcg (15%)

1 oz (28.35 g)

60 mcg (15%)

1/2 cup (35 g)

60 mcg (15%)

50 g

59 mcg (15%)

1 oz (28.35 g)

58 mcg (15%)

1 cup (30 g)

58 mcg (15%)

1 cup (91 g)

57 mcg (14%)

1 cup (70 g)

56 mcg (14%)

1 cup (88 g)

54 mcg (14%)

1/2 cup (92 g)

54 mcg (14%)

1/2 fruit (141 g)

54 mcg (14%)

75 g

53 mcg (13%)

75 g

53 mcg (13%)

1 medium (138 g)

52 mcg (13%)

1/2 cup (70 g)

51 mcg (13%)

1/2 cup (70 g)

51 mcg (13%)

1/2 cup (70 g)

51 mcg (13%)

1 cup (71 g)

50 mcg (13%)

1/2 cup (80 g)

50 mcg (13%)

2 tbsp. (14.13 g)

50 mcg (13%)

1 medium (173 g)

48 mcg (12%)

1/4 cup (21.25 g)

48 mcg (12%)

1/2 cup (78 g)

47 mcg (12%)

8 fl oz (248.8 g)

47 mcg (12%)

1/2 cup (80 g)

47 mcg (12%)

1 medium (173 g)

47 mcg (12%)

1 cup (70 g)

46 mcg (12%)

1/2 cup (128 g)

46 mcg (12%)

1/2 cup (86 g)

46 mcg (12%)

8 fl oz (250.4 g)

45 mcg (11%)

1 medium (173 g)

45 mcg (11%)

1 oz (28.35 g)

45 mcg (11%)

1 cup (25 g)

44 mcg (11%)

1/2 cup (121.5 g)

44 mcg (11%)

1 cup (100 g)

44 mcg (11%)

1/2 cup (50 g)

44 mcg (11%)

8 fl oz (244.8 g)

44 mcg (11%)

1 ear (102 g)

43 mcg (11%)

1/2 cup (66 g)

42 mcg (11%)

1/2 cup (128 g)

42 mcg (11%)

1/4 cup (50 g)

42 mcg (11%)

1 ear (90 g)

41 mcg (10%)

1 oz (28.35 g)

41 mcg (10%)

1/4 cup (48.25 g)

40 mcg (10%)

1 cup (50 g)

40 mcg (10%)

1 cup (55 g)

40 (10%)

2 tbsp (14.38 g)

40 mcg (10%)

1 fruit (131 g)

39 mcg (10%)

1/2 cup (92.5 g)

39 mcg (10%)

1/2 cup (66 g)

38 mcg (10%)

1 oz (28.35 g)

38 mcg (10%)

The percentages on this page are the percent daily values (%DV). These Daily Values are based on a 2000 calorie diet. Depending on your calorie needs, your daily values may be higher or lower. Click here for more information.

Please note that the Good Sources pages are generated automatically based on the data in the Nutrient Content Tables and should in no way be regarded as dietary advice.

Recipe Ads
Recipe Ads