I've used forkdelta and tokenjar a few times, from what I know you could freelist your tokens there even without the team's permission, but if you want to be in the default list, you would have to contact them. But don't worry cause without a doubt, listing is free.
Also, you may wanna take a look at this thread, listing fees are stated:
Crypto exchanges comparisonSome exchanges allows listing via voting, so if you have an established community, you can ask them to vote. Check out kucoin, tradesatoshi and mercatox.