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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. 67.3μg (17% DV) in 1 oz
  2. 67.3μg (17% DV) in 1 oz
  3. 63.6μg (16% DV) in 1 oz
  4. 58.8μg (15% DV) in 10 kernels
  5. 45.4μg (11% DV) in 1 oz
  6. 32.7μg (8% DV) in 1 oz
  7. 32.1μg (8% DV) in 1 oz
  8. 32.1μg (8% DV) in 1 oz (21 whole kernels)
  9. 31.6μg (8% DV) in 1 cup
  10. 31.2μg (8% DV) in 1oz
  11. 31.2μg (8% DV) in 1 oz
  12. 31μg (8% DV) in 1 oz
  13. 30.1μg (8% DV) in 1 oz
  14. 29.5μg (7% DV) in 1 oz (42 medium seeds)
  15. 27.8μg (7% DV) in 1 oz
  16. 27.8μg (7% DV) in 1 oz (14 halves)
  17. 27.8μg (7% DV) in 1 oz
  18. 27.5μg (7% DV) in 1 oz
  19. 25μg (6% DV) in 1 oz
  20. 24.7μg (6% DV) in 1oz
  21. 20.7μg (5% DV) in 1 oz
  22. 20.4μg (5% DV) in 1 oz
  23. 19.6μg (5% DV) in 1 oz
  24. 19.3μg (5% DV) in 1 oz
  25. 19.3μg (5% DV) in 1 oz
  26. 18.7μg (5% DV) in 1 oz
  27. 17μg (4% DV) in 1 oz
  28. 17μg (4% DV) in 1 oz (15 kernels)
  29. 16.5μg (4% DV) in 1 oz
  30. 16.5μg (4% DV) in 1 oz
  31. 16.5μg (4% DV) in 1 oz
  32. 16.2μg (4% DV) in 1 oz
  33. 16.2μg (4% DV) in 1 oz
  34. 15.6μg (4% DV) in 1 oz (22 whole kernels)
  35. 15.3μg (4% DV) in 1 oz
  36. 14.7μg (4% DV) in 1 tbsp
  37. 14.5μg (4% DV) in 1 oz (49 kernels)
  38. 14.5μg (4% DV) in 1 oz (49 kernels)
  39. 13.9μg (3% DV) in 1 oz
  40. 13.9μg (3% DV) in 1 oz
  41. 13.1μg (3% DV) in 1 oz
  42. 12.5μg (3% DV) in 1 oz (23 whole kernels)
  43. 11.4μg (3% DV) in 1 oz
  44. 10.8μg (3% DV) in 1 oz
  45. 9.7μg (2% DV) in 1 oz (167 kernels)
  46. 8.8μg (2% DV) in 1 oz
  47. 8.5μg (2% DV) in 1 tbsp
  48. 8μg (2% DV) in 1 oz
  49. 7.4μg (2% DV) in 1 cup, shredded
  50. 7.2μg (2% DV) in 1 cup
  51. 7.1μg (2% DV) in 1 oz (18 kernels)
  52. 7.1μg (2% DV) in 1 oz
  53. 6.2μg (2% DV) in 1 oz (6 kernels)
  54. 6.2μg (2% DV) in 1 oz (19 halves)
  55. 4.8μg (1% DV) in 1 oz
  56. 4.5μg (1% DV) in 1 oz
  57. 3.1μg (1% DV) in 1 oz (10-12 kernels)
  58. 2.8μg (1% DV) in 1 oz (10-12 kernels)
  59. 2.6μg (1% DV) in 1 oz
  60. 2.6μg (1% DV) in 1 oz
  61. 2.6μg (1% DV) in 1 oz (85 seeds)

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

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