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200 Foods Highest in Folate (B9)

Ranked by a serving size.
400μg Folate (B9) = 100% DV
DV = Daily Value
RDI = Reference Dietary Intake
AI = Adequate Intake

See more about daily values.

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  1. Dried Agar Seaweed
    580μg (145% DV) in 100 grams
  2. Edamame
    482.1μg (121% DV) in 1 cup
  3. Arrowroot
    405.6μg (101% DV) in 1 cup, sliced
  4. Cranberry Beans (Roman Beans)
    366.4μg (92% DV) in 1 cup
  5. Lentils (Cooked)
    358.4μg (90% DV) in 1 cup
  6. Black-Eyed Peas (Cowpeas)
    355.7μg (89% DV) in 1 cup
  7. Mung Beans (Cooked)
    321.2μg (80% DV) in 1 cup
  8. Pinto Beans (Cooked)
    294.1μg (74% DV) in 1 cup
  9. Chickpeas (Garbanzo Beans) (Cooked)
    282.1μg (71% DV) in 1 cup
  10. Adzuki Beans
    278.3μg (70% DV) in 1 cup
  11. Asparagus (Cooked)
    268.2μg (67% DV) in 1 cup
  12. Cooked Spinach
    262.8μg (66% DV) in 1 cup
  13. Black Beans
    256.3μg (64% DV) in 1 cup
  14. Navy Beans
    254.8μg (64% DV) in 1 cup
  15. Cooked Small White Beans
    245.2μg (61% DV) in 1 cup
  16. Mustard Spinach
    238.5μg (60% DV) in 1 cup, chopped
  17. Canned Asparagus
    232.3μg (58% DV) in 1 cup
  18. Kidney Beans
    230.1μg (58% DV) in 1 cup
  19. Cooked Red Kidney Beans
    230.1μg (58% DV) in 1 cup
  20. Baked Conch
    227.3μg (57% DV) in 1 cup, sliced
  21. Yeast Extract Spread
    227.2μg (57% DV) in 1 tsp
  22. Cooked Blackeyed Peas
    209.6μg (52% DV) in 1 cup
  23. California Avocados
    204.7μg (51% DV) in 1 cup, pureed
  24. Cooked Artichokes (Globe or French)
    199.9μg (50% DV) in 1 cup
  25. Cooked Green Soybeans
    199.8μg (50% DV) in 1 cup
  26. Dry-Roasted Soybeans
    190.7μg (48% DV) in 1 cup
  27. Great Northern Beans
    180.5μg (45% DV) in 1 cup
  28. Broad Beans (Fava)
    176.8μg (44% DV) in 1 cup
  29. Pea Sprouts
    172.8μg (43% DV) in 1 cup
  30. French Bread
    171μg (43% DV) in 1 slice
  31. Cooked Turnip Greens
    169.9μg (42% DV) in 1 cup, chopped
  32. Mungo Beans (Cooked)
    169.2μg (42% DV) in 1 cup
  33. Broccoli (Cooked)
    168.5μg (42% DV) in 1 cup chopped
  34. Avocados
    162.8μg (41% DV) in 1 avocado, NS as to Florida or California
  35. Canned Navy Beans
    162.4μg (41% DV) in 1 cup
  36. Black Turtle Beans
    159.1μg (40% DV) in 1 cup
  37. Lima Beans
    156μg (39% DV) in 1 cup
  38. Beets (Raw)
    148.2μg (37% DV) in 1 cup
  39. Cooked Large White Beans
    145μg (36% DV) in 1 cup
  40. Vinespinach
    140μg (35% DV) in 100 grams
  41. Cooked Beets
    136μg (34% DV) in 1 cup
  42. Egg Noodles (Cooked)
    134.4μg (34% DV) in 1 cup
  43. Cooked Mustard Spinach
    131.4μg (33% DV) in 1 cup, chopped
  44. California Red Kidney Beans
    131μg (33% DV) in 1 cup
  45. Split Peas
    127.4μg (32% DV) in 1 cup
  46. Stirfried Soybean Sprouts
    127μg (32% DV) in 100 grams
  47. Baked Beans
    121.4μg (30% DV) in 1 cup
  48. Subway Tuna Sub
    120.9μg (30% DV) in 6 inch sub
  49. Canned Mature (White) Lima Beans
    120.5μg (30% DV) in 1 cup
  50. Soybean Sprouts
    120.4μg (30% DV) in 1 cup
  51. Mammy Apple
    118.4μg (30% DV) in 1 fruit without refuse
  52. Cooked Escarole
    117μg (29% DV) in 1 cup
  53. Kidney Bean Sprouts
    108.6μg (27% DV) in 1 cup
  54. Turnip Greens
    106.7μg (27% DV) in 1 cup, chopped
  55. Bagels
    104.9μg (26% DV) in 1 bagel
  56. Chinese Broccoli
    104μg (26% DV) in 100 grams
  57. Spinach Egg Noodles (Cooked)
    102.4μg (26% DV) in 1 cup
  58. Pepperoni Pizza
    102.1μg (26% DV) in 1 slice
  59. Sausage Pizza
    102.1μg (26% DV) in 1 slice
  60. Cooked Green Peas
    100.8μg (25% DV) in 1 cup
  61. Toasted Wheat Germ
    100μg (25% DV) in 1 oz
  62. Milk and Soy Chocolate Drink
    99.5μg (25% DV) in 8 fl oz
  63. Cheese Pizza
    99.5μg (25% DV) in 1 slice
  64. Peas
    94.3μg (24% DV) in 1 cup
  65. Brussels Sprouts (Cooked)
    93.6μg (23% DV) in 1 cup
  66. Boiled Soybeans (Edamame)
    92.9μg (23% DV) in 1 cup
  67. Canned Kidney Beans
    92.2μg (23% DV) in 1 cup
  68. Cooked Long-Grain White Rice
    91.6μg (23% DV) in 1 cup
  69. Parsley
    91.2μg (23% DV) in 1 cup chopped
  70. Jute Potherb (Molokhiya) (Cooked)
    90.5μg (23% DV) in 1 cup
  71. Chrysanthemum Leaves
    90.3μg (23% DV) in 1 cup, chopped
  72. Parsnips
    89.1μg (22% DV) in 1 cup slices
  73. Durian
    87.5μg (22% DV) in 1 cup, chopped or diced
  74. Cooked Chinese Broccoli
    87.1μg (22% DV) in 1 cup
  75. Artichokes (Globe or French)
    87μg (22% DV) in 1 artichoke, medium
  76. Veggie Burgers
    86.8μg (22% DV) in 1 pattie
  77. Burrito with Beans
    86.8μg (22% DV) in 2 pieces
  78. Boysenberries (Frozen)
    83.2μg (21% DV) in 1 cup, unthawed
  79. Black Bean Soup
    81.5μg (20% DV) in 1 cup
  80. Guavas
    80.9μg (20% DV) in 1 cup
  81. Florida Avocados
    80.5μg (20% DV) in 1 cup, pureed
  82. Kimchi
    78μg (20% DV) in 1 cup
  83. Quinoa Cooked
    77.7μg (19% DV) in 1 cup
  84. Lentil Sprouts
    77μg (19% DV) in 1 cup
  85. Cooked Soybean Sprouts
    75.2μg (19% DV) in 1 cup
  86. Green Chili Peppers
    75.1μg (19% DV) in 1 cup
  87. Orange Juice
    74.4μg (19% DV) in 1 cup
  88. Cooked Okra
    73.6μg (18% DV) in 1 cup slices
  89. Firm Tofu
    73.1μg (18% DV) in 1 cup
  90. White Cornmeal (Grits)
    72μg (18% DV) in 1 cup
  91. Dungeness Crab (Raw)
    71.7μg (18% DV) in 1 crab
  92. Endive
    71μg (18% DV) in 1 cup
  93. Mangos
    71μg (18% DV) in 1 cup pieces
  94. California Valencia Oranges
    70.2μg (18% DV) in 1 cup sections, without membranes
  95. Pak-Choi (Bok Choy) (Cooked)
    69.7μg (17% DV) in 1 cup, shredded
  96. Asparagus
    69.7μg (17% DV) in 1 cup
  97. Canned Straw Mushrooms
    69.2μg (17% DV) in 1 cup
  98. Canned Blue Crab
    68.9μg (17% DV) in 1 cup
  99. Alaskan King Crab
    68.3μg (17% DV) in 1 leg
  100. Raw Peanuts
    68.2μg (17% DV) in 1 oz
  101. Soychips
    68.2μg (17% DV) in 1 oz
  102. Dry Roasted Sunflower Seeds
    67.3μg (17% DV) in 1 oz
  103. Dry Roasted Sunflower Seeds (With Salt)
    67.3μg (17% DV) in 1 oz
  104. Fast Food Double Hamburger
    67.2μg (17% DV) in 1 item
  105. Cooked Lentil Sprouts
    67μg (17% DV) in 100 grams
  106. Bitter Melon
    67μg (17% DV) in 1 cup (1/2 Inch pieces)
  107. Cooked Savoy Cabbage
    66.7μg (17% DV) in 1 cup, shredded
  108. Pomegranates
    66.1μg (17% DV) in 1 cup
  109. Cooked Blue Mussels
    64.6μg (16% DV) in 3 oz
  110. Romain Lettuce
    63.9μg (16% DV) in 1 cup shredded
  111. High Alcohol Beer
    63.9μg (16% DV) in 1 bottle
  112. Dried Sunflower Seeds
    63.6μg (16% DV) in 1 oz
  113. Succotash
    63.4μg (16% DV) in 1 cup
  114. Bitter Melon (Cooked)
    63.2μg (16% DV) in 1 cup (1/2 Inch pieces)
  115. Yellow Cornmeal (Grits)
    62.9μg (16% DV) in 1 cup
  116. Pickled Beets
    61.3μg (15% DV) in 1 cup slices
  117. Cauliflower
    61μg (15% DV) in 1 cup chopped (1/2 Inch pieces)
  118. Yellow Corn Sweet
    60.9μg (15% DV) in 1 cup
  119. Cooked Broccoli Raab
    60.4μg (15% DV) in 1 NLEA serving
  120. Blue Crab
    60.2μg (15% DV) in 1 cup, flaked and pieces
  121. Okra
    60μg (15% DV) in 1 cup
  122. Canned Orange Juice
    59.8μg (15% DV) in 1 cup
  123. Canned Red Kidney Beans
    58.9μg (15% DV) in 1 cup
  124. Canned Chili with Beans
    58.9μg (15% DV) in 1 cup
  125. Roasted Chestnuts
    58.8μg (15% DV) in 10 kernels
  126. Spinach
    58.2μg (15% DV) in 1 cup
  127. Cooked Broadbeans
    58μg (15% DV) in 100 grams
  128. Farmed Atlantic Salmon
    57.8μg (14% DV) in 6oz fillet
  129. Broccoli
    57.3μg (14% DV) in 1 cup chopped
  130. Leeks
    57μg (14% DV) in 1 cup
  131. Palm Hearts (Canned)
    56.9μg (14% DV) in 1 cup
  132. Navel Oranges
    56.1μg (14% DV) in 1 cup sections, without membranes
  133. Savoy Cabbage
    56μg (14% DV) in 1 cup, shredded
  134. Cooked Podded Peas
    56μg (14% DV) in 1 cup
  135. Cassava
    55.6μg (14% DV) in 1 cup
  136. Cooked Clams
    55.1μg (14% DV) in 20 small
  137. Cooked Pumpkin Flowers
    54.9μg (14% DV) in 1 cup
  138. Sweet Red Bell Peppers
    54.7μg (14% DV) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
  139. Cooked Cauliflower
    54.6μg (14% DV) in 1 cup
  140. Cooked Amaranth
    54.1μg (14% DV) in 1 cup
  141. Oranges
    54μg (14% DV) in 1 cup, sections
  142. Brussels Sprouts (Raw)
    53.7μg (13% DV) in 1 cup
  143. Papaya
    53.7μg (13% DV) in 1 cup 1 Inch pieces
  144. Canned Minestrone
    52.8μg (13% DV) in 1 cup
  145. Soft Tofu
    52.8μg (13% DV) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
  146. Fast Food Hamburger
    51.7μg (13% DV) in 1 item
  147. Poi
    50.4μg (13% DV) in 1 cup
  148. Cooked Scallop Squash
    50.4μg (13% DV) in 1 cup, mashed
  149. Cooked Zucchini
    50.4μg (13% DV) in 1 cup, sliced
  150. Citronella (Lemon Grass)
    50.3μg (13% DV) in 1 cup
  151. Cooked Malabar Spinach
    50.2μg (13% DV) in 1 cup
  152. Cooked Chrysanthemum
    50μg (13% DV) in 1 cup (1 Inch pieces)
  153. Millet Flour
    50μg (12% DV) in 1 cup
  154. Cooked Garden Cress
    50μg (12% DV) in 1 cup
  155. Cooked Celery
    49.5μg (12% DV) in 1 cup, diced
  156. Wild Atlantic Salmon (Cooked)
    49.3μg (12% DV) in 6oz fillet
  157. Unsweetened Soymilk
    48.6μg (12% DV) in 16oz glass
  158. Baked Potatoes (With Skin)
    48.4μg (12% DV) in 1 potato medium
  159. Sweet Yellow Peppers
    48.4μg (12% DV) in 1 pepper, large (3-3/4 Inch long, 3 Inch dia)
  160. Orange Juice from Concentrate
    47.3μg (12% DV) in 1 cup
  161. Orange Juice with added Calcium and Vitamin D
    47.3μg (12% DV) in 1 cup
  162. Cooked Napa Cabbage
    46.9μg (12% DV) in 1 cup
  163. Toasted White Bread
    46.8μg (12% DV) in 1 cup, crumbs
  164. Baked Red Potatoes
    46.7μg (12% DV) in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
  165. Collards
    46.4μg (12% DV) in 1 cup, chopped
  166. Cooked Snow Peas
    46.4μg (12% DV) in 1 cup
  167. Bok Choy
    46.2μg (12% DV) in 1 cup, shredded
  168. Safflower Seeds
    45.4μg (11% DV) in 1 oz
  169. Cooked Teff
    45.4μg (11% DV) in 1 cup
  170. Cooked Parsnips
    45.2μg (11% DV) in 1/2 cup slices
  171. Kiwifruit
    45μg (11% DV) in 1 cup, sliced
  172. Cooked Cabbage
    45μg (11% DV) in 1 cup
  173. Melon Balls
    45μg (11% DV) in 1 cup, unthawed
  174. Chrysanthemum
    44.3μg (11% DV) in 1 cup (1 Inch pieces)
  175. Cooked Lima Beans
    44.2μg (11% DV) in 1 cup
  176. Vanilla Soymilk
    43.7μg (11% DV) in 1 cup
  177. Cooked Wild Rice
    42.6μg (11% DV) in 1 cup
  178. Yellow Tomatoes
    41.7μg (10% DV) in 1 cup, chopped
  179. Cooked Cookneck Summer Squash
    41.4μg (10% DV) in 1 cup, sliced
  180. Cooked Green Snap Beans
    41.3μg (10% DV) in 1 cup
  181. Cooked Yellow Snap Beans
    41.3μg (10% DV) in 1 cup
  182. Cooked Winter Squash
    41μg (10% DV) in 1 cup, cubes
  183. Butterhead Lettuce
    40.2μg (10% DV) in 1 cup, shredded or chopped
  184. Garden Cress
    40μg (10% DV) in 1 cup
  185. Strawberries
    39.8μg (10% DV) in 1 cup, sliced
  186. Tempeh
    39.8μg (10% DV) in 1 cup
  187. Canned Lima Beans
    39.7μg (10% DV) in 1 cup
  188. Jackfruit
    39.6μg (10% DV) in 1 cup, sliced
  189. Plain Croutons
    39.6μg (10% DV) in 1 cup
  190. Low Sodium Minestrone
    39.2μg (10% DV) in 1 cup
  191. Scallop Squash
    39μg (10% DV) in 1 cup slices
  192. Baked Acorn Squash
    39μg (10% DV) in 1 cup, cubes
  193. Cooked Butternut Squash
    39μg (10% DV) in 1 cup, cubes
  194. Cabbage
    38.3μg (10% DV) in 1 cup, chopped
  195. Loganberries (Frozen)
    38.2μg (10% DV) in 1 cup, unthawed
  196. Baked Potatoes
    38μg (10% DV) in 100 grams
  197. Laver Seaweed
    38μg (9% DV) in 10 sheets
  198. Butternut Squash
    37.8μg (9% DV) in 1 cup, cubes
  199. Wheat Bran Bread
    37.8μg (9% DV) in 1 slice
  200. Frozen Strawberries
    37.6μg (9% DV) in 1 cup, thawed

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