Nutrient Ranking Tool

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72 Beans and Lentils Highest in Folate (B9)

Ranked by a Common Serving Size
400mcg Folate (B9) = 100% DV
  1. Edamame
    (Edamame Frozen Prepared)
    482.1mcg (121% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  2. Cranberry Beans (Roman Beans)
    (Beans Cranberry (Roman) Mature Seeds Cooked Boiled Without Salt)
    366.4mcg (92% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  3. Lentils (Cooked)
    (Lentils Mature Seeds Cooked Boiled Without Salt)
    358.4mcg (90% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  4. Black-Eyed Peas (Cowpeas)
    (Cowpeas Common (Blackeyes Crowder Southern) Mature Seeds Cooked Boiled Without Salt)
    355.7mcg (89% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  5. Mung Beans (Cooked)
    (Mung Beans Mature Seeds Cooked Boiled Without Salt)
    321.2mcg (80% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  6. Pinto Beans (Cooked)
    (Beans Pinto Mature Seeds Cooked Boiled Without Salt)
    294.1mcg (74% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  7. Chickpeas (Garbanzo Beans) (Cooked)
    (Chickpeas (Garbanzo Beans Bengal Gram) Mature Seeds Cooked Boiled Without Salt)
    282.1mcg (71% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  8. Adzuki Beans
    (Beans Adzuki Mature Seeds Cooked Boiled Without Salt)
    278.3mcg (70% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  9. Black Beans
    (Beans Black Mature Seeds Cooked Boiled Without Salt)
    256.3mcg (64% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  10. Navy Beans
    (Beans Navy Mature Seeds Cooked Boiled Without Salt)
    254.8mcg (64% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  11. Cooked Small White Beans
    (Beans Small White Mature Seeds Cooked Boiled Without Salt)
    245.2mcg (61% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  12. Cooked Catjang Beans
    (Cowpeas Catjang Mature Seeds Cooked Boiled Without Salt)
    242.8mcg (61% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  13. Cooked Red Kidney Beans
    (Beans Kidney Red Mature Seeds Cooked Boiled Without Salt)
    230.1mcg (58% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  14. Kidney Beans
    (Beans Kidney All Types Mature Seeds Cooked Boiled Without Salt)
    230.1mcg (58% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  15. Cooked Blackeyed Peas
    (Cowpeas (Blackeyes) Immature Seeds Cooked Boiled Drained Without Salt)
    209.6mcg (52% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  16. Canned Cranberry Beans
    (Beans Cranberry (Roman) Mature Seeds Canned)
    200.2mcg (50% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  17. Cooked Green Soybeans
    (Soybeans Green Cooked Boiled Drained Without Salt)
    199.8mcg (50% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  18. Fava Beans (Raw)
    (Beans Fava In Pod Raw)
    186.5mcg (47% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  19. Great Northern Beans
    (Beans Great Northern Mature Seeds Cooked Boiled Without Salt)
    180.5mcg (45% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  20. Broad Beans (Fava)
    (Broadbeans (Fava Beans) Mature Seeds Cooked Boiled Without Salt)
    176.8mcg (44% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  21. Mungo Beans (Cooked)
    (Mungo Beans Mature Seeds Cooked Boiled Without Salt)
    169.2mcg (42% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  22. Canned Navy Beans
    (Beans Navy Mature Seeds Canned)
    162.4mcg (41% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  23. Black Turtle Beans
    (Beans Black Turtle Mature Seeds Cooked Boiled Without Salt)
    159.1mcg (40% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  24. Lima Beans
    (Lima Beans Large Mature Seeds Cooked Boiled Without Salt)
    156mcg (39% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  25. Cooked Large White Beans
    (Beans White Mature Seeds Cooked Boiled Without Salt)
    145mcg (36% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  26. Boiled Red Kidney Beans
    (Beans Kidney Royal Red Mature Seeds Cooked Boiled Without Salt)
    131mcg (33% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  27. California Red Kidney Beans
    (Beans Kidney California Red Mature Seeds Cooked Boiled Without Salt)
    131mcg (33% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  28. Split Peas
    (Peas Split Mature Seeds Cooked Boiled Without Salt)
    127.4mcg (32% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  29. Baked Beans
    (Beans Baked Home Prepared)
    121.4mcg (30% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  30. Canned Mature (White) Lima Beans
    (Lima Beans Large Mature Seeds Canned)
    120.5mcg (30% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  31. Canned Baked Beans With Beef
    (Beans Baked Canned With Beef)
    114.4mcg (29% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  32. Boiled Lupin Beans
    (Lupins Mature Seeds Cooked Boiled Without Salt)
    97.9mcg (24% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  33. Lupin Beans (Cooked)
    (Lupins Mature Seeds Cooked Boiled With Salt)
    97.9mcg (24% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  34. Boiled Soybeans (Edamame)
    (Soybeans Mature Cooked Boiled Without Salt)
    92.9mcg (23% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  35. Canned Kidney Beans
    (Beans Kidney All Types Mature Seeds Canned)
    92.2mcg (23% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  36. Veggie Burgers
    (Veggie Burgers Or Soyburgers Unprepared)
    86.8mcg (22% DV) in 1 pattie
    Database: Standard Release (Common) View
    (Source)
  37. Firm Tofu
    (Tofu Raw Firm Prepared With Calcium Sulfate)
    73.1mcg (18% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  38. Raw Peanuts
    (Peanuts All Types Raw)
    68.2mcg (17% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  39. Canned Red Kidney Beans
    (Beans Kidney Red Mature Seeds Canned Solids And Liquids)
    58.9mcg (15% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  40. Canned Chili With Beans
    (Chili With Beans Canned)
    58.9mcg (15% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  41. Cooked Broadbeans
    (Broadbeans Immature Seeds Cooked Boiled Drained Without Salt)
    58mcg (15% DV) in 100 grams
    Database: Standard Release (Common) View
    (Source)
  42. Dry-Roasted Soybeans
    (Soybeans Mature Seeds Dry Roasted)
    57.4mcg (14% DV) in 1oz
    Database: Standard Release (Common) View
    (Source)
  43. Soft Tofu
    (Tofu Soft Prepared With Calcium Sulfate And Magnesium Chloride (Nigari))
    52.8mcg (13% DV) in 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch)
    Database: Standard Release (Common) View
    (Source)
  44. Unsweetened Soy Milk
    (Silk Unsweetened Soy Milk)
    48.6mcg (12% DV) in 16oz glass
    Database: Standard Release (Common) View
    (Source)
  45. Vanilla Soy Milk
    (Soy Milk Original And Vanilla Unfortified)
    43.7mcg (11% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  46. Tofu Prepared With Calcium
    (Tofu Raw Regular Prepared With Calcium Sulfate)
    37.2mcg (9% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  47. Canned Baked Beans
    (Beans Baked Canned Plain Or Vegetarian)
    30.5mcg (8% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  48. Peanut Butter (Chunk Style)
    (Peanut Butter Chunk Style Without Salt)
    29.4mcg (7% DV) in 2 tbsp
    Database: Standard Release (Common) View
    (Source)
  49. Unsalted Peanut Butter (Smooth)
    (Peanut Butter Smooth Style Without Salt)
    27.8mcg (7% DV) in 2 tbsp
    Database: Standard Release (Common) View
    (Source)
  50. Fortified Chocolate Soy Milk
    (Soy Milk Chocolate With Added Calcium Vitamins A And D)
    26.7mcg (7% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  51. Silk (Soy Milk)
    (Silk Plain Soy Milk)
    24.3mcg (6% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  52. Silk Vanilla Soy Milk
    24.3mcg (6% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  53. Silk Plus Omega-3 Dha Soy Milk
    24.3mcg (6% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  54. Silk Plus For Bone Health Soy Milk
    24.3mcg (6% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  55. Silk Plus Fiber Soy Milk
    24.3mcg (6% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  56. Silk Chocolate Soy Milk
    24.3mcg (6% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  57. Silk Light Plain Soy Milk
    24.3mcg (6% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  58. Silk Light Vanilla Soy Milk
    24.3mcg (6% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  59. Silk Light Chocolate Soy Milk
    24.3mcg (6% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  60. Silk Very Vanilla Soy Milk
    24.3mcg (6% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  61. Firm Tofu (With Calcium And Magnesium)
    (Tofu Firm Prepared With Calcium Sulfate And Magnesium Chloride (Nigari))
    23.9mcg (6% DV) in 1/2 cup
    Database: Standard Release (Common) View
    (Source)
  62. Silk Coffee Soy Milk
    17mcg (4% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  63. Silk Chai Soy Milk
    17mcg (4% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  64. Silk Mocha Soy Milk
    17mcg (4% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  65. Falafel
    (Falafel Home-Prepared)
    15.8mcg (4% DV) in 1 patty (approx 2-1/4 inch dia)
    Database: Standard Release (Common) View
    (Source)
  66. Soy Protein Powder (Isolate)
    (Soy Protein Isolate)
    12.3mcg (3% DV) in 1 tblsp
    Database: Standard Release (Common) View
    (Source)
  67. Peanut Butter (Smooth)
    (Peanut Butter Smooth (Includes Foods For Usda's Food Distribution Program))
    11.2mcg (3% DV) in 2 tbsp
    Database: Standard Release (Common) View
    (Source)
  68. Hummus (Homemade)
    (Hummus Home Prepared)
    8.9mcg (2% DV) in 1 tablespoon
    Database: Standard Release (Common) View
    (Source)
  69. Hummus (Commercial)
    (Hummus Commercial)
    7.2mcg (2% DV) in 1 tbsp
    Database: Standard Release (Common) View
    (Source)
  70. Tamari
    (Soy Sauce Made From Soy (Tamari))
    3.2mcg (1% DV) in 1 tbsp
    Database: Standard Release (Common) View
    (Source)
  71. Fermented Tofu (Fuyu)
    (Tofu Salted And Fermented (Fuyu))
    3.2mcg (1% DV) in 1 block
    Database: Standard Release (Common) View
    (Source)
  72. Soy Sauce
    (Soy Sauce Made From Soy And Wheat (Shoyu))
    2.2mcg (1% DV) in 1 tbsp
    Database: Standard Release (Common) View
    (Source)
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