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61 Nuts and Seeds Highest in Folate (B9)

Ranked by a serving size.

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400μg Folate (B9) = 100% DV
  1. Dry Roasted Sunflower Seeds
    67.3μg (17% DV) in 1 oz
  2. Dry Roasted Sunflower Seeds (With Salt)
    67.3μg (17% DV) in 1 oz
  3. Dried Sunflower Seeds
    63.6μg (16% DV) in 1 oz
  4. Roasted Chestnuts
    58.8μg (15% DV) in 10 kernels
  5. Safflower Seeds
    45.4μg (11% DV) in 1 oz
  6. Acorns (Dried)
    32.7μg (8% DV) in 1 oz
  7. Dried Beechnuts
    32.1μg (8% DV) in 1 oz
  8. Hazelnuts
    32.1μg (8% DV) in 1 oz (21 whole kernels)
  9. Coconut Milk
    31.6μg (8% DV) in 1 cup
  10. Hemp Seeds
    31.2μg (8% DV) in 1oz
  11. Dried Chinese Chestnuts
    31.2μg (8% DV) in 1 oz
  12. Dried Japanese Chestnuts
    31μg (8% DV) in 1 oz
  13. Dried Ginkgo Nuts
    30.1μg (8% DV) in 1 oz
  14. Dried Lotus Seeds
    29.5μg (7% DV) in 1 oz (42 medium seeds)
  15. Sesame Seeds (Toasted)
    27.8μg (7% DV) in 1 oz
  16. Walnuts
    27.8μg (7% DV) in 1 oz (14 halves)
  17. Sesame Butter (Tahini)
    27.8μg (7% DV) in 1 oz
  18. Dry Roasted Peanuts
    27.5μg (7% DV) in 1 oz
  19. Dry Roasted Hazelnuts
    25μg (6% DV) in 1 oz
  20. Flax Seeds
    24.7μg (6% DV) in 1oz
  21. Almond Paste
    20.7μg (5% DV) in 1 oz
  22. Roasted Chinese Chestnuts
    20.4μg (5% DV) in 1 oz
  23. Dry-roasted Cashews
    19.6μg (5% DV) in 1 oz
  24. Cashew Butter
    19.3μg (5% DV) in 1 oz
  25. Chinese Chestnuts
    19.3μg (5% DV) in 1 oz
  26. Butternuts (Dried)
    18.7μg (5% DV) in 1 oz
  27. Dry-Roasted Mixed Nuts (Salted)
    17μg (4% DV) in 1 oz
  28. Dried Pilinuts
    17μg (4% DV) in 1 oz (15 kernels)
  29. Dried Pumpkin and Squash Seeds
    16.5μg (4% DV) in 1 oz
  30. Chestnuts
    16.5μg (4% DV) in 1 oz
  31. Dried Pine Nuts
    16.5μg (4% DV) in 1 oz
  32. Roasted Squash and Pumpkin Seeds (Unsalted)
    16.2μg (4% DV) in 1 oz
  33. Roasted Squash and Pumpkin Seeds (Salted)
    16.2μg (4% DV) in 1 oz
  34. Dry Roasted Almonds
    15.6μg (4% DV) in 1 oz (22 whole kernels)
  35. Ginko Nuts
    15.3μg (4% DV) in 1 oz
  36. Seeds Sesame Butter Tahini From Roasted And Toasted Kernels (Most Common Type)
    14.7μg (4% DV) in 1 tbsp
  37. Pistachio Nuts
    14.5μg (4% DV) in 1 oz (49 kernels)
  38. Dry Roasted Pistachio Nuts
    14.5μg (4% DV) in 1 oz (49 kernels)
  39. Breadfruit Nuts (Seeds)
    13.9μg (3% DV) in 1 oz
  40. Chia Seeds
    13.9μg (3% DV) in 1 oz
  41. Boiled Chinese Chestnuts
    13.1μg (3% DV) in 1 oz
  42. Almonds
    12.5μg (3% DV) in 1 oz (23 whole kernels)
  43. Dried Hickorynuts
    11.4μg (3% DV) in 1 oz
  44. Boiled Chestnuts
    10.8μg (3% DV) in 1 oz
  45. Pine Nuts (Dried)
    9.7μg (2% DV) in 1 oz (167 kernels)
  46. Black Walnuts (Dried)
    8.8μg (2% DV) in 1 oz
  47. Almond Butter
    8.5μg (2% DV) in 1 tbsp
  48. Lotus Seeds
    8μg (2% DV) in 1 oz
  49. Shredded Coconut Meat
    7.4μg (2% DV) in 1 cup, shredded
  50. Coconut Water
    7.2μg (2% DV) in 1 cup
  51. Oil Roasted Cashews
    7.1μg (2% DV) in 1 oz (18 kernels)
  52. Cashews (Raw)
    7.1μg (2% DV) in 1 oz
  53. Brazilnuts
    6.2μg (2% DV) in 1 oz (6 kernels)
  54. Pecans
    6.2μg (2% DV) in 1 oz (19 halves)
  55. Boiled Japanese Chestnuts
    4.8μg (1% DV) in 1 oz
  56. Dry Roasted Pecans
    4.5μg (1% DV) in 1 oz
  57. Macadamia Nuts
    3.1μg (1% DV) in 1 oz (10-12 kernels)
  58. Dry Roasted Macadamia Nuts
    2.8μg (1% DV) in 1 oz (10-12 kernels)
  59. Dried Coconut (Unsweetened)
    2.6μg (1% DV) in 1 oz
  60. Dried Coconut
    2.6μg (1% DV) in 1 oz
  61. Roasted Squash and Pumpkin Seeds (With Shells)
    2.6μg (1% DV) in 1 oz (85 seeds)

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