Nutrient Ranking Tool
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Beans and Lentils Highest in Folate (B9)

73 results
Name
Folate (B9)
Data source
+ 1
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
482.1mcg (121% DV)
Standard Release (Common)
+ 2
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
366.4mcg (92% DV)
Standard Release (Common)
+ 3
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
358.4mcg (90% DV)
Standard Release (Common)
+ 4
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
355.7mcg (89% DV)
Standard Release (Common)
+ 5
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
321.2mcg (80% DV)
Standard Release (Common)
+ 6
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
294.1mcg (74% DV)
Standard Release (Common)
+ 7
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
282.1mcg (71% DV)
Standard Release (Common)
+ 8
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
278.3mcg (70% DV)
Standard Release (Common)
+ 9
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
256.3mcg (64% DV)
Standard Release (Common)
+ 10
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
254.8mcg (64% DV)
Standard Release (Common)
+ 11
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
245.2mcg (61% DV)
Standard Release (Common)
+ 12
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
242.8mcg (61% DV)
Standard Release (Common)
+ 13
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
230.1mcg (58% DV)
Standard Release (Common)
+ 14
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
230.1mcg (58% DV)
Standard Release (Common)
+ 15
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
209.6mcg (52% DV)
Standard Release (Common)
+ 16
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
200.2mcg (50% DV)
Standard Release (Common)
+ 17
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
199.8mcg (50% DV)
Standard Release (Common)
+ 18
Raw Fava Beans (Beans, fava, in pod, raw) 1 cup
186.5mcg (47% DV)
Standard Release (Common)
+ 19
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
180.5mcg (45% DV)
Standard Release (Common)
+ 20
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
176.8mcg (44% DV)
Standard Release (Common)
+ 21
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
169.2mcg (42% DV)
Standard Release (Common)
+ 22
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
162.4mcg (41% DV)
Standard Release (Common)
+ 23
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
159.1mcg (40% DV)
Standard Release (Common)
+ 24
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
156mcg (39% DV)
Standard Release (Common)
+ 25
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
145mcg (36% DV)
Standard Release (Common)
+ 26
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
131mcg (33% DV)
Standard Release (Common)
+ 27
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
131mcg (33% DV)
Standard Release (Common)
+ 28
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
127.4mcg (32% DV)
Standard Release (Common)
+ 29
Baked Beans (Beans, baked, home prepared) 1 cup
121.4mcg (30% DV)
Standard Release (Common)
+ 30
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
120.5mcg (30% DV)
Standard Release (Common)
+ 31
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
114.4mcg (29% DV)
Standard Release (Common)
+ 32
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
97.9mcg (24% DV)
Standard Release (Common)
+ 33
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
97.9mcg (24% DV)
Standard Release (Common)
+ 34
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
92.9mcg (23% DV)
Standard Release (Common)
+ 35
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
92.2mcg (23% DV)
Standard Release (Common)
+ 36
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
86.8mcg (22% DV)
Standard Release (Common)
+ 37
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
73.1mcg (18% DV)
Standard Release (Common)
+ 38
Raw Peanuts (Peanuts, all types, raw) 1 oz
68.2mcg (17% DV)
Standard Release (Common)
+ 39
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
58.9mcg (15% DV)
Standard Release (Common)
+ 40
Canned Chili With Beans (Chili with beans, canned) 1 cup
58.9mcg (15% DV)
Standard Release (Common)
+ 41
Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams
58mcg (15% DV)
Standard Release (Common)
+ 42
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
57.4mcg (14% DV)
Standard Release (Common)
+ 43
Soft Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch)
52.8mcg (13% DV)
Standard Release (Common)
+ 44
Unsweetened Soy Milk (SILK Unsweetened, soymilk) 16oz glass
48.6mcg (12% DV)
Standard Release (Common)
+ 45
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
43.7mcg (11% DV)
Standard Release (Common)
+ 46
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
37.2mcg (9% DV)
Standard Release (Common)
+ 47
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
30.5mcg (8% DV)
Standard Release (Common)
+ 48
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
29.4mcg (7% DV)
Standard Release (Common)
+ 49
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
27.8mcg (7% DV)
Standard Release (Common)
+ 50
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
26.7mcg (7% DV)
Standard Release (Common)
+ 51
Silk (Soy Milk) (SILK Plain, soymilk) 1 cup
24.3mcg (6% DV)
Standard Release (Common)
+ 52
SILK Vanilla, soymilk 1 cup
24.3mcg (6% DV)
Standard Release (Common)
+ 53
SILK Plus Omega-3 DHA, soymilk 1 cup
24.3mcg (6% DV)
Standard Release (Common)
+ 54
SILK Light Vanilla, soymilk 1 cup
24.3mcg (6% DV)
Standard Release (Common)
+ 55
SILK Plus for Bone Health, soymilk 1 cup
24.3mcg (6% DV)
Standard Release (Common)
+ 56
SILK Plus Fiber, soymilk 1 cup
24.3mcg (6% DV)
Standard Release (Common)
+ 57
SILK Very Vanilla, soymilk 1 cup
24.3mcg (6% DV)
Standard Release (Common)
+ 58
SILK Light Chocolate, soymilk 1 cup
24.3mcg (6% DV)
Standard Release (Common)
+ 59
SILK Light Plain, soymilk 1 cup
24.3mcg (6% DV)
Standard Release (Common)
+ 60
SILK Chocolate, soymilk 1 cup
24.3mcg (6% DV)
Standard Release (Common)
+ 61
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
23.9mcg (6% DV)
Standard Release (Common)
+ 62
SILK Coffee, soymilk 1 cup
17mcg (4% DV)
Standard Release (Common)
+ 63
SILK Mocha, soymilk 1 cup
17mcg (4% DV)
Standard Release (Common)
+ 64
SILK Chai, soymilk 1 cup
17mcg (4% DV)
Standard Release (Common)
+ 65
Falafel (Falafel, home-prepared) 1 patty (approx 2-1/4 inch dia)
15.8mcg (4% DV)
Standard Release (Common)
+ 66
Soy Protein Powder (Isolate) (Soy protein isolate) 1 tblsp
12.3mcg (3% DV)
Standard Release (Common)
+ 67
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
11.2mcg (3% DV)
Standard Release (Common)
+ 68
Hummus (Homemade) (Hummus, home prepared) 1 tablespoon
8.9mcg (2% DV)
Standard Release (Common)
+ 69
Hummus (Commercial) (Hummus, commercial) 1 tbsp
7.2mcg (2% DV)
Standard Release (Common)
+ 70
Tamari (Soy sauce made from soy (tamari)) 1 tbsp
3.2mcg (1% DV)
Standard Release (Common)
+ 71
Fermented Tofu (Fuyu) (Tofu, salted and fermented (fuyu)) 1 block
3.2mcg (1% DV)
Standard Release (Common)
+ 72
Soy Sauce (Shoyu) (Soy sauce made from soy and wheat (shoyu)) 1 tbsp
2.2mcg (1% DV)
Standard Release (Common)
+ 73
SILK Nog, soymilk 1/2 cup
0mcg (0% DV)
Standard Release (Common)