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200 Foods Highest in Folate (B9)

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400μg Folate (B9) = 100% DV
  1. Edamame
    482.1μg (121% DV) in 1 cup
  2. Arrowroot
    405.6μg (101% DV) in 1 cup, sliced
  3. Cranberry Beans (roman Beans)
    366.4μg (92% DV) in 1 cup
  4. Lentils (cooked)
    358.4μg (90% DV) in 1 cup
  5. Black-eyed Peas (cowpeas)
    355.7μg (89% DV) in 1 cup
  6. Mung Beans (cooked)
    321.2μg (80% DV) in 1 cup
  7. Pinto Beans (cooked)
    294.1μg (74% DV) in 1 cup
  8. Chickpeas (garbanzo Beans) (cooked)
    282.1μg (71% DV) in 1 cup
  9. Adzuki Beans
    278.3μg (70% DV) in 1 cup
  10. Asparagus (cooked)
    268.2μg (67% DV) in 1 cup
  11. Cooked Spinach
    262.8μg (66% DV) in 1 cup
  12. Black Beans
    256.3μg (64% DV) in 1 cup
  13. Navy Beans
    254.8μg (64% DV) in 1 cup
  14. Cooked Small White Beans
    245.2μg (61% DV) in 1 cup
  15. Mustard Spinach
    238.5μg (60% DV) in 1 cup, chopped
  16. Canned Asparagus
    232.3μg (58% DV) in 1 cup
  17. Kidney Beans
    230.1μg (58% DV) in 1 cup
  18. Cooked Red Kidney Beans
    230.1μg (58% DV) in 1 cup
  19. Baked Conch
    227.3μg (57% DV) in 1 cup, sliced
  20. Yeast Extract Spread
    227.2μg (57% DV) in 1 tsp
  21. Cooked Blackeyed Peas
    209.6μg (52% DV) in 1 cup
  22. California Avocados
    204.7μg (51% DV) in 1 cup, pureed
  23. Cooked Artichokes (globe Or French)
    199.9μg (50% DV) in 1 cup
  24. Cooked Green Soybeans
    199.8μg (50% DV) in 1 cup
  25. Great Northern Beans
    180.5μg (45% DV) in 1 cup
  26. Broad Beans (fava)
    176.8μg (44% DV) in 1 cup
  27. Pea Sprouts
    172.8μg (43% DV) in 1 cup
  28. French Bread
    171μg (43% DV) in 1 slice
  29. Cooked Turnip Greens
    169.9μg (42% DV) in 1 cup, chopped
  30. Mungo Beans (cooked)
    169.2μg (42% DV) in 1 cup
  31. Broccoli (cooked)
    168.5μg (42% DV) in 1 cup chopped
  32. Avocados
    162.8μg (41% DV) in 1 avocado, NS as to Florida or California
  33. Canned Navy Beans
    162.4μg (41% DV) in 1 cup
  34. Black Turtle Beans
    159.1μg (40% DV) in 1 cup
  35. Lima Beans
    156μg (39% DV) in 1 cup
  36. Beets (raw)
    148.2μg (37% DV) in 1 cup
  37. Cooked Large White Beans
    145μg (36% DV) in 1 cup
  38. Vinespinach
    140μg (35% DV) in 100 grams
  39. Cooked Beets
    136μg (34% DV) in 1 cup
  40. Egg Noodles (cooked)
    134.4μg (34% DV) in 1 cup
  41. Cooked Mustard Spinach
    131.4μg (33% DV) in 1 cup, chopped
  42. California Red Kidney Beans
    131μg (33% DV) in 1 cup
  43. Split Peas
    127.4μg (32% DV) in 1 cup
  44. Stirfried Soybean Sprouts
    127μg (32% DV) in 100 grams
  45. Baked Beans
    121.4μg (30% DV) in 1 cup
  46. Subway Tuna Sub
    120.9μg (30% DV) in 6 inch sub
  47. Canned Mature (white) Lima Beans
    120.5μg (30% DV) in 1 cup
  48. Soybean Sprouts
    120.4μg (30% DV) in 1 cup
  49. Mammy Apple
    118.4μg (30% DV) in 1 fruit without refuse
  50. Cooked Escarole
    117μg (29% DV) in 1 cup
  51. Kidney Bean Sprouts
    108.6μg (27% DV) in 1 cup
  52. Turnip Greens
    106.7μg (27% DV) in 1 cup, chopped
  53. Bagels
    104.9μg (26% DV) in 1 bagel
  54. Chinese Broccoli
    104μg (26% DV) in 100 grams
  55. Spinach Egg Noodles (cooked)
    102.4μg (26% DV) in 1 cup
  56. Pepperoni Pizza
    102.1μg (26% DV) in 1 slice
  57. Sausage Pizza
    102.1μg (26% DV) in 1 slice
  58. Cooked Green Peas
    100.8μg (25% DV) in 1 cup
  59. Toasted Wheat Germ
    100μg (25% DV) in 1 oz
  60. Milk And Soy Chocolate Drink
    99.5μg (25% DV) in 8 fl oz
  61. Cheese Pizza
    99.5μg (25% DV) in 1 slice
  62. Peas
    94.3μg (24% DV) in 1 cup
  63. Brussels Sprouts (cooked)
    93.6μg (23% DV) in 1 cup
  64. Boiled Soybeans (edamame)
    92.9μg (23% DV) in 1 cup
  65. Canned Kidney Beans
    92.2μg (23% DV) in 1 cup
  66. Cooked Long-grain White Rice
    91.6μg (23% DV) in 1 cup
  67. Parsley
    91.2μg (23% DV) in 1 cup chopped
  68. Jute Potherb (molokhiya) (cooked)
    90.5μg (23% DV) in 1 cup
  69. Chrysanthemum Leaves
    90.3μg (23% DV) in 1 cup, chopped
  70. Parsnips
    89.1μg (22% DV) in 1 cup slices
  71. Durian
    87.5μg (22% DV) in 1 cup, chopped or diced
  72. Cooked Chinese Broccoli
    87.1μg (22% DV) in 1 cup
  73. Artichokes (globe Or French)
    87μg (22% DV) in 1 artichoke, medium
  74. Veggie Burgers
    86.8μg (22% DV) in 1 pattie
  75. Burrito With Beans
    86.8μg (22% DV) in 2 pieces
  76. Boysenberries (frozen)
    83.2μg (21% DV) in 1 cup, unthawed
  77. Black Bean Soup
    81.5μg (20% DV) in 1 cup
  78. Guavas
    80.9μg (20% DV) in 1 cup
  79. Florida Avocados
    80.5μg (20% DV) in 1 cup, pureed
  80. Kimchi
    78μg (20% DV) in 1 cup
  81. Quinoa Cooked
    77.7μg (19% DV) in 1 cup
  82. Lentil Sprouts
    77μg (19% DV) in 1 cup
  83. Cooked Soybean Sprouts
    75.2μg (19% DV) in 1 cup
  84. Green Chili Peppers
    75.1μg (19% DV) in 1 cup
  85. Orange Juice
    74.4μg (19% DV) in 1 cup
  86. Cooked Okra
    73.6μg (18% DV) in 1 cup slices
  87. Firm Tofu
    73.1μg (18% DV) in 1 cup
  88. White Cornmeal (grits)
    72μg (18% DV) in 1 cup
  89. Dungeness Crab (raw)
    71.7μg (18% DV) in 1 crab
  90. Endive
    71μg (18% DV) in 1 cup
  91. Mangos
    71μg (18% DV) in 1 cup pieces
  92. California Valencia Oranges
    70.2μg (18% DV) in 1 cup sections, without membranes
  93. Pak-choi (bok Choy) (cooked)
    69.7μg (17% DV) in 1 cup, shredded
  94. Asparagus
    69.7μg (17% DV) in 1 cup
  95. Canned Straw Mushrooms
    69.2μg (17% DV) in 1 cup
  96. Canned Blue Crab
    68.9μg (17% DV) in 1 cup
  97. Alaskan King Crab
    68.3μg (17% DV) in 1 leg
  98. Raw Peanuts
    68.2μg (17% DV) in 1 oz
  99. Soychips
    68.2μg (17% DV) in 1 oz
  100. Dry Roasted Sunflower Seeds
    67.3μg (17% DV) in 1 oz
  101. Dry Roasted Sunflower Seeds (with Salt)
    67.3μg (17% DV) in 1 oz
  102. Fast Food Double Hamburger
    67.2μg (17% DV) in 1 item
  103. Cooked Lentil Sprouts
    67μg (17% DV) in 100 grams
  104. Bitter Melon
    67μg (17% DV) in 1 cup (1/2 Inch pieces)
  105. Cooked Savoy Cabbage
    66.7μg (17% DV) in 1 cup, shredded
  106. Pomegranates
    66.1μg (17% DV) in 1 cup
  107. Cooked Blue Mussels
    64.6μg (16% DV) in 3 oz
  108. Romain Lettuce
    63.9μg (16% DV) in 1 cup shredded
  109. High Alcohol Beer
    63.9μg (16% DV) in 1 bottle
  110. Dried Sunflower Seeds
    63.6μg (16% DV) in 1 oz
  111. Succotash
    63.4μg (16% DV) in 1 cup
  112. Bitter Melon (cooked)
    63.2μg (16% DV) in 1 cup (1/2 Inch pieces)
  113. Yellow Cornmeal (grits)
    62.9μg (16% DV) in 1 cup
  114. Pickled Beets
    61.3μg (15% DV) in 1 cup slices
  115. Cauliflower
    61μg (15% DV) in 1 cup chopped (1/2 Inch pieces)
  116. Yellow Corn Sweet
    60.9μg (15% DV) in 1 cup
  117. Cooked Broccoli Raab
    60.4μg (15% DV) in 1 NLEA serving
  118. Blue Crab
    60.2μg (15% DV) in 1 cup, flaked and pieces
  119. Okra
    60μg (15% DV) in 1 cup
  120. Canned Orange Juice
    59.8μg (15% DV) in 1 cup
  121. Canned Red Kidney Beans
    58.9μg (15% DV) in 1 cup
  122. Canned Chili With Beans
    58.9μg (15% DV) in 1 cup
  123. Roasted Chestnuts
    58.8μg (15% DV) in 10 kernels
  124. Spinach
    58.2μg (15% DV) in 1 cup
  125. Cooked Broadbeans
    58μg (15% DV) in 100 grams
  126. Farmed Atlantic Salmon
    57.8μg (14% DV) in 6oz fillet
  127. Dry-roasted Soybeans
    57.4μg (14% DV) in 1oz
  128. Broccoli
    57.3μg (14% DV) in 1 cup chopped
  129. Leeks
    57μg (14% DV) in 1 cup
  130. Palm Hearts (canned)
    56.9μg (14% DV) in 1 cup
  131. Navel Oranges
    56.1μg (14% DV) in 1 cup sections, without membranes
  132. Savoy Cabbage
    56μg (14% DV) in 1 cup, shredded
  133. Cooked Podded Peas
    56μg (14% DV) in 1 cup
  134. Cassava
    55.6μg (14% DV) in 1 cup
  135. Cooked Clams
    55.1μg (14% DV) in 20 small
  136. Cooked Pumpkin Flowers
    54.9μg (14% DV) in 1 cup
  137. Sweet Red Bell Peppers
    54.7μg (14% DV) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
  138. Cooked Cauliflower
    54.6μg (14% DV) in 1 cup
  139. Cooked Amaranth
    54.1μg (14% DV) in 1 cup
  140. Oranges
    54μg (14% DV) in 1 cup, sections
  141. Brussels Sprouts (raw)
    53.7μg (13% DV) in 1 cup
  142. Papaya
    53.7μg (13% DV) in 1 cup 1 Inch pieces
  143. Canned Minestrone
    52.8μg (13% DV) in 1 cup
  144. Soft Tofu
    52.8μg (13% DV) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
  145. Fast Food Hamburger
    51.7μg (13% DV) in 1 item
  146. Poi
    50.4μg (13% DV) in 1 cup
  147. Cooked Scallop Squash
    50.4μg (13% DV) in 1 cup, mashed
  148. Cooked Zucchini
    50.4μg (13% DV) in 1 cup, sliced
  149. Citronella (lemon Grass)
    50.3μg (13% DV) in 1 cup
  150. Cooked Malabar Spinach
    50.2μg (13% DV) in 1 cup
  151. Cooked Chrysanthemum
    50μg (13% DV) in 1 cup (1 Inch pieces)
  152. Millet Flour
    50μg (12% DV) in 1 cup
  153. Cooked Garden Cress
    50μg (12% DV) in 1 cup
  154. Cooked Celery
    49.5μg (12% DV) in 1 cup, diced
  155. Wild Atlantic Salmon (cooked)
    49.3μg (12% DV) in 6oz fillet
  156. Unsweetened Soymilk
    48.6μg (12% DV) in 16oz glass
  157. Baked Potatoes (with Skin)
    48.4μg (12% DV) in 1 potato medium
  158. Sweet Yellow Peppers
    48.4μg (12% DV) in 1 pepper, large (3-3/4 Inch long, 3 Inch dia)
  159. Orange Juice From Concentrate
    47.3μg (12% DV) in 1 cup
  160. Orange Juice With Added Calcium And Vitamin D
    47.3μg (12% DV) in 1 cup
  161. Cooked Napa Cabbage
    46.9μg (12% DV) in 1 cup
  162. Toasted White Bread
    46.8μg (12% DV) in 1 cup, crumbs
  163. Baked Red Potatoes
    46.7μg (12% DV) in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
  164. Collards
    46.4μg (12% DV) in 1 cup, chopped
  165. Cooked Snow Peas
    46.4μg (12% DV) in 1 cup
  166. Bok Choy
    46.2μg (12% DV) in 1 cup, shredded
  167. Safflower Seeds
    45.4μg (11% DV) in 1 oz
  168. Cooked Teff
    45.4μg (11% DV) in 1 cup
  169. Cooked Parsnips
    45.2μg (11% DV) in 1/2 cup slices
  170. Kiwifruit
    45μg (11% DV) in 1 cup, sliced
  171. Cooked Cabbage
    45μg (11% DV) in 1 cup
  172. Melon Balls
    45μg (11% DV) in 1 cup, unthawed
  173. Chrysanthemum
    44.3μg (11% DV) in 1 cup (1 Inch pieces)
  174. Cooked Lima Beans
    44.2μg (11% DV) in 1 cup
  175. Vanilla Soymilk
    43.7μg (11% DV) in 1 cup
  176. Cooked Wild Rice
    42.6μg (11% DV) in 1 cup
  177. Yellow Tomatoes
    41.7μg (10% DV) in 1 cup, chopped
  178. Cooked Cookneck Summer Squash
    41.4μg (10% DV) in 1 cup, sliced
  179. Cooked Green Snap Beans
    41.3μg (10% DV) in 1 cup
  180. Cooked Yellow Snap Beans
    41.3μg (10% DV) in 1 cup
  181. Cooked Winter Squash
    41μg (10% DV) in 1 cup, cubes
  182. Butterhead Lettuce
    40.2μg (10% DV) in 1 cup, shredded or chopped
  183. Garden Cress
    40μg (10% DV) in 1 cup
  184. Strawberries
    39.8μg (10% DV) in 1 cup, sliced
  185. Tempeh
    39.8μg (10% DV) in 1 cup
  186. Canned Lima Beans
    39.7μg (10% DV) in 1 cup
  187. Jackfruit
    39.6μg (10% DV) in 1 cup, sliced
  188. Plain Croutons
    39.6μg (10% DV) in 1 cup
  189. Low Sodium Minestrone
    39.2μg (10% DV) in 1 cup
  190. Scallop Squash
    39μg (10% DV) in 1 cup slices
  191. Baked Acorn Squash
    39μg (10% DV) in 1 cup, cubes
  192. Cooked Butternut Squash
    39μg (10% DV) in 1 cup, cubes
  193. Cabbage
    38.3μg (10% DV) in 1 cup, chopped
  194. Loganberries (frozen)
    38.2μg (10% DV) in 1 cup, unthawed
  195. Baked Potatoes
    38μg (10% DV) in 100 grams
  196. Laver Seaweed
    38μg (9% DV) in 10 sheets
  197. Butternut Squash
    37.8μg (9% DV) in 1 cup, cubes
  198. Wheat Bran Bread
    37.8μg (9% DV) in 1 slice
  199. Frozen Strawberries
    37.6μg (9% DV) in 1 cup, thawed
  200. Queen Crab (raw)
    37.4μg (9% DV) in 3 oz

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.