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73 Beans and Lentils Highest in Folate (B9)

Ranked by a Common Serving Size
400μg Folate (B9) = 100% DV
  1. Edamame
    482.1μg (121% DV) in 1 cup
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  2. Cranberry Beans (Roman Beans)
    366.4μg (92% DV) in 1 cup
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  3. Lentils (Cooked)
    358.4μg (90% DV) in 1 cup
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  4. Black-Eyed Peas (Cowpeas)
    355.7μg (89% DV) in 1 cup
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  5. Mung Beans (Cooked)
    321.2μg (80% DV) in 1 cup
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  6. Pinto Beans (Cooked)
    294.1μg (74% DV) in 1 cup
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  7. Chickpeas (Garbanzo Beans) (Cooked)
    282.1μg (71% DV) in 1 cup
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  8. Adzuki Beans
    278.3μg (70% DV) in 1 cup
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  9. Black Beans
    256.3μg (64% DV) in 1 cup
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  10. Navy Beans
    254.8μg (64% DV) in 1 cup
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  11. Cooked Small White Beans
    245.2μg (61% DV) in 1 cup
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  12. Cooked Catjang Beans
    242.8μg (61% DV) in 1 cup
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  13. Kidney Beans
    230.1μg (58% DV) in 1 cup
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  14. Cooked Red Kidney Beans
    230.1μg (58% DV) in 1 cup
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  15. Cooked Blackeyed Peas
    209.6μg (52% DV) in 1 cup
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  16. Canned Cranberry Beans
    200.2μg (50% DV) in 1 cup
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  17. Cooked Green Soybeans
    199.8μg (50% DV) in 1 cup
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  18. Fava Beans (Raw)
    186.5μg (47% DV) in 1 cup
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  19. Great Northern Beans
    180.5μg (45% DV) in 1 cup
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  20. Broad Beans (Fava)
    176.8μg (44% DV) in 1 cup
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  21. Mungo Beans (Cooked)
    169.2μg (42% DV) in 1 cup
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  22. Canned Navy Beans
    162.4μg (41% DV) in 1 cup
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  23. Black Turtle Beans
    159.1μg (40% DV) in 1 cup
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  24. Lima Beans
    156μg (39% DV) in 1 cup
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  25. Cooked Large White Beans
    145μg (36% DV) in 1 cup
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  26. California Red Kidney Beans
    131μg (33% DV) in 1 cup
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  27. Boiled Red Kidney Beans
    131μg (33% DV) in 1 cup
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  28. Split Peas
    127.4μg (32% DV) in 1 cup
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  29. Baked Beans
    121.4μg (30% DV) in 1 cup
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  30. Canned Mature (White) Lima Beans
    120.5μg (30% DV) in 1 cup
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  31. Canned Baked Beans With Beef
    114.4μg (29% DV) in 1 cup
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  32. Boiled Lupin Beans
    97.9μg (24% DV) in 1 cup
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  33. Lupin Beans (Cooked)
    97.9μg (24% DV) in 1 cup
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  34. Boiled Soybeans (Edamame)
    92.9μg (23% DV) in 1 cup
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  35. Canned Kidney Beans
    92.2μg (23% DV) in 1 cup
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  36. Veggie Burgers
    86.8μg (22% DV) in 1 pattie
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  37. Firm Tofu
    73.1μg (18% DV) in 1 cup
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  38. Raw Peanuts
    68.2μg (17% DV) in 1 oz
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  39. Canned Red Kidney Beans
    58.9μg (15% DV) in 1 cup
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  40. Canned Chili With Beans
    58.9μg (15% DV) in 1 cup
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  41. Cooked Broadbeans
    58μg (15% DV) in 100 grams
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  42. Dry-roasted Soybeans
    57.4μg (14% DV) in 1oz
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  43. Soft Tofu
    52.8μg (13% DV) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
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  44. Unsweetened Soy Milk
    48.6μg (12% DV) in 16oz glass
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  45. Vanilla Soy Milk
    43.7μg (11% DV) in 1 cup
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  46. Tofu Prepared With Calcium
    37.2μg (9% DV) in 1 cup
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  47. Canned Baked Beans
    30.5μg (8% DV) in 1 cup
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  48. Peanut Butter (Chunk Style)
    29.4μg (7% DV) in 2 tbsp
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  49. Unsalted Peanut Butter (Smooth)
    27.8μg (7% DV) in 2 tbsp
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  50. Fortified Chocolate Soy Milk
    26.7μg (7% DV) in 1 cup
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  51. Silk (Soy Milk)
    24.3μg (6% DV) in 1 cup
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  52. Silk Vanilla Soy Milk
    24.3μg (6% DV) in 1 cup
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  53. Silk Chocolate Soy Milk
    24.3μg (6% DV) in 1 cup
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  54. Silk Light Plain Soy Milk
    24.3μg (6% DV) in 1 cup
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  55. Silk Light Vanilla Soy Milk
    24.3μg (6% DV) in 1 cup
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  56. Silk Light Chocolate Soy Milk
    24.3μg (6% DV) in 1 cup
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  57. Silk Plus Omega-3 Dha Soy Milk
    24.3μg (6% DV) in 1 cup
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  58. Silk Plus For Bone Health Soy Milk
    24.3μg (6% DV) in 1 cup
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  59. Silk Plus Fiber Soy Milk
    24.3μg (6% DV) in 1 cup
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  60. Silk Very Vanilla Soy Milk
    24.3μg (6% DV) in 1 cup
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  61. Firm Tofu (With Calcium and Magnesium)
    23.9μg (6% DV) in 1/2 cup
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  62. Silk Chai Soy Milk
    17μg (4% DV) in 1 cup
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  63. Silk Mocha Soy Milk
    17μg (4% DV) in 1 cup
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  64. Silk Coffee Soy Milk
    17μg (4% DV) in 1 cup
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  65. Falafel
    15.8μg (4% DV) in 1 patty (approx 2-1/4 Inch dia)
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  66. Hummus (Commercial)
    12.5μg (3% DV) in 1 tbsp
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  67. Soy Protein Powder (Isolate)
    12.3μg (3% DV) in 1 tblsp
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  68. Peanut Butter (Smooth)
    11.2μg (3% DV) in 2 tbsp
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  69. Hummus (Homemade)
    8.9μg (2% DV) in 1 tablespoon
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  70. Tamari
    3.2μg (1% DV) in 1 tbsp
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  71. Stinky Tofu
    3.2μg (1% DV) in 1 block
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  72. Morningstar Farms Veggie Burgers
    2.3μg (1% DV) in 1 burger
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  73. Soy Sauce
    2.2μg (1% DV) in 1 tbsp
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