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These data websites, with nutritional info, have all gone into charging or requiring sign ups to see data. Thus, Government ones will have to surfice.
Foods Source of Nutrients
Nutrition Facts
ref ref for Government nutritional info.
Reprinted here for significance from NIH data sheets - Folate in Foods
Table 2: Selected Food Sources of Folate and Folic Acid [7]
| Food | mcg DFE
per serving | Percent DV* |
| Beef liver, braised, 3 ounces |
215 |
54 |
| Spinach, boiled, ½ cup |
131 |
33 |
| Black-eyed peas (cowpeas), boiled, ½ cup |
105 |
26 |
| Breakfast cereals, fortified with 25% of the DV† |
100 |
25 |
| Rice, white, medium-grain, cooked, ½ cup† |
90 |
23 |
| Asparagus, boiled, 4 spears |
89 |
22 |
| Spaghetti, cooked, enriched, ½ cup† |
83 |
21 |
| Brussels sprouts, frozen, boiled, ½ cup |
78 |
20 |
| Lettuce, romaine, shredded, 1 cup |
64 |
16 |
| Avocado, raw, sliced, ½ cup |
59 |
15 |
| Spinach, raw, 1 cup |
58 |
15 |
| Broccoli, chopped, frozen, cooked, ½ cup |
52 |
13 |
| Mustard greens, chopped, frozen, boiled, ½ cup |
52 |
13 |
| Green peas, frozen, boiled, ½ cup |
47 |
12 |
| Kidney beans, canned, ½ cup |
46 |
12 |
| Bread, white, 1 slice† |
43 |
11 |
| Peanuts, dry roasted, 1 ounce |
41 |
10 |
| Wheat germ, 2 tablespoons |
40 |
10 |
| Tomato juice, canned, ¾ cup |
36 |
9 |
| Crab, Dungeness, 3 ounces |
36 |
9 |
| Orange juice, ¾ cup |
35 |
9 |
| Turnip greens, frozen, boiled, ½ cup |
32 |
8 |
| Orange, fresh, 1 small |
29 |
7 |
| Papaya, raw, cubed, ½ cup |
27 |
7 |
| Banana, 1 medium |
24 |
6 |
| Yeast, baker’s, ¼ teaspoon |
23 |
6 |
| Egg, whole, hard-boiled, 1 large |
22 |
6 |
| Vegetarian baked beans, canned, ½ cup |
15 |
4 |
| Cantaloupe, raw, 1 wedge |
14 |
4 |
| Fish, halibut, cooked, 3 ounces |
12 |
3 |
| Milk, 1% fat, 1 cup |
12 |
3 |
| Ground beef, 85% lean, cooked, 3 ounces |
7 |
2 |
| Chicken breast, roasted, ½ breast |
3 |
1 |
* DV = Daily Value. The FDA developed DVs to help consumers compare the nutrient contents of products within the context of a total diet. The DV for folate is 400 mcg for adults and children aged 4 and older. However, the FDA does not require food labels to list folate content unless a food has been fortified with this nutrient. Foods providing 20% or more of the DV are considered to be high sources of a nutrient.
† Fortified with folic acid as part of the folate fortification program.
The U.S. Department of Agriculture’s Nutrient Database Web site [7] lists the nutrient content of many foods and provides a comprehensive list of foods containing folate arranged by nutrient contentand by food name.
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