Board 11 of 30
Most folate per calorie
The foods that deliver the most folate for the fewest calories.
The ranking
Most folate per calorie
Computed from real food data. Micrograms of folate for every 100 calories.
- 843
- 796
- 576
- Why
- Folate fuels cell growth and DNA, and it's critical before and during pregnancy. Ranked per 100 kcal instead of per 100 g, the list stops favouring foods you eat by the spoonful and shows what gives you the most folate for the calories it costs.
- Tip
- Leafy greens, asparagus and okra dominate. Eat some raw or lightly cooked, since folate breaks down with heat.
- CountedHow it's counted
You're seeing the top 3
See the full ranking, and the one you should eat.
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Search any ingredient and see its folate per 100 kcal, the same metric as the ranking above, not just the top of the list.
In the izeeva app you can check any food against this ranking, not just the top of the list.