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58 Beans and Lentils Highest in Folate (B9)

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400μg Folate (B9) = 100% DV
  1. Edamame
    482.1μg (121% DV) in 1 cup
  2. Cranberry Beans (roman Beans)
    366.4μg (92% DV) in 1 cup
  3. Lentils (cooked)
    358.4μg (90% DV) in 1 cup
  4. Black-eyed Peas (cowpeas)
    355.7μg (89% DV) in 1 cup
  5. Mung Beans (cooked)
    321.2μg (80% DV) in 1 cup
  6. Pinto Beans (cooked)
    294.1μg (74% DV) in 1 cup
  7. Chickpeas (garbanzo Beans) (cooked)
    282.1μg (71% DV) in 1 cup
  8. Adzuki Beans
    278.3μg (70% DV) in 1 cup
  9. Black Beans
    256.3μg (64% DV) in 1 cup
  10. Navy Beans
    254.8μg (64% DV) in 1 cup
  11. Cooked Small White Beans
    245.2μg (61% DV) in 1 cup
  12. Kidney Beans
    230.1μg (58% DV) in 1 cup
  13. Cooked Red Kidney Beans
    230.1μg (58% DV) in 1 cup
  14. Cooked Blackeyed Peas
    209.6μg (52% DV) in 1 cup
  15. Cooked Green Soybeans
    199.8μg (50% DV) in 1 cup
  16. Great Northern Beans
    180.5μg (45% DV) in 1 cup
  17. Broad Beans (fava)
    176.8μg (44% DV) in 1 cup
  18. Mungo Beans (cooked)
    169.2μg (42% DV) in 1 cup
  19. Canned Navy Beans
    162.4μg (41% DV) in 1 cup
  20. Black Turtle Beans
    159.1μg (40% DV) in 1 cup
  21. Lima Beans
    156μg (39% DV) in 1 cup
  22. Cooked Large White Beans
    145μg (36% DV) in 1 cup
  23. California Red Kidney Beans
    131μg (33% DV) in 1 cup
  24. Split Peas
    127.4μg (32% DV) in 1 cup
  25. Baked Beans
    121.4μg (30% DV) in 1 cup
  26. Canned Mature (white) Lima Beans
    120.5μg (30% DV) in 1 cup
  27. Boiled Soybeans (edamame)
    92.9μg (23% DV) in 1 cup
  28. Canned Kidney Beans
    92.2μg (23% DV) in 1 cup
  29. Veggie Burgers
    86.8μg (22% DV) in 1 pattie
  30. Firm Tofu
    73.1μg (18% DV) in 1 cup
  31. Raw Peanuts
    68.2μg (17% DV) in 1 oz
  32. Canned Red Kidney Beans
    58.9μg (15% DV) in 1 cup
  33. Canned Chili With Beans
    58.9μg (15% DV) in 1 cup
  34. Cooked Broadbeans
    58μg (15% DV) in 100 grams
  35. Dry-roasted Soybeans
    57.4μg (14% DV) in 1oz
  36. Soft Tofu
    52.8μg (13% DV) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
  37. Unsweetened Soymilk
    48.6μg (12% DV) in 16oz glass
  38. Vanilla Soymilk
    43.7μg (11% DV) in 1 cup
  39. Tempeh
    39.8μg (10% DV) in 1 cup
  40. Tofu Prepared With Calcium
    37.2μg (9% DV) in 1 cup
  41. Okara
    31.7μg (8% DV) in 1 cup
  42. Canned Baked Beans
    30.5μg (8% DV) in 1 cup
  43. Peanut Butter (chunk Style)
    29.4μg (7% DV) in 2 tbsp
  44. Unsalted Peanut Butter (smooth)
    27.8μg (7% DV) in 2 tbsp
  45. Fortified Chocolate Soymilk
    26.7μg (7% DV) in 1 cup
  46. Silk (soymilk)
    24.3μg (6% DV) in 1 cup
  47. Firm Tofu (With Calcium and Magnesium)
    23.9μg (6% DV) in 1/2 cup
  48. Tempeh Cooked
    21μg (5% DV) in 100 grams
  49. Falafel
    15.8μg (4% DV) in 1 patty (approx 2-1/4 Inch dia)
  50. Hummus (commercial)
    12.5μg (3% DV) in 1 tbsp
  51. Peanut Butter (smooth)
    11.2μg (3% DV) in 2 tbsp
  52. Hummus (homemade)
    8.9μg (2% DV) in 1 tablespoon
  53. Tofu Extra Firm Prepared With Nigari
    8.2μg (2% DV) in 1/5 block
  54. Natto
    7μg (2% DV) in 1/2 cup
  55. Tamari
    3.2μg (1% DV) in 1 tbsp
  56. Miso
    3.2μg (1% DV) in 1 tbsp
  57. Stinky Tofu
    3.2μg (1% DV) in 1 block
  58. Soy Sauce
    2.2μg (1% DV) in 1 tbsp

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