Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Nuts and Seeds Highest in Folate (B9)

61 results
Name
Folate (B9)
Data source
+ 1
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
67.3mcg (17% DV)
Standard Release (Common)
+ 2
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
67.3mcg (17% DV)
Standard Release (Common)
+ 3
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
63.6mcg (16% DV)
Standard Release (Common)
+ 4
Roasted Chestnuts (Nuts, chestnuts, european, roasted) 10 kernels
58.8mcg (15% DV)
Standard Release (Common)
+ 5
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
45.4mcg (11% DV)
Standard Release (Common)
+ 6
Dried Acorns (Nuts, acorns, dried) 1 oz
32.7mcg (8% DV)
Standard Release (Common)
+ 7
Dried Beechnuts (Nuts, beechnuts, dried) 1 oz
32.1mcg (8% DV)
Standard Release (Common)
+ 8
Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)
32.1mcg (8% DV)
Standard Release (Common)
+ 9
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
31.6mcg (8% DV)
Standard Release (Common)
+ 10
Dried Chinese Chestnuts (Nuts, chestnuts, chinese, dried) 1 oz
31.2mcg (8% DV)
Standard Release (Common)
+ 11
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
31.2mcg (8% DV)
Standard Release (Common)
+ 12
Dried Japanese Chestnuts (Nuts, chestnuts, japanese, dried) 1 oz
31mcg (8% DV)
Standard Release (Common)
+ 13
Dried Ginkgo Nuts (Nuts, ginkgo nuts, dried) 1 oz
30.1mcg (8% DV)
Standard Release (Common)
+ 14
Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)
29.5mcg (7% DV)
Standard Release (Common)
+ 15
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
27.8mcg (7% DV)
Standard Release (Common)
+ 16
Walnuts (Nuts, walnuts, english) 1 oz (14 halves)
27.8mcg (7% DV)
Standard Release (Common)
+ 17
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
27.8mcg (7% DV)
Standard Release (Common)
+ 18
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
27.5mcg (7% DV)
Standard Release (Common)
+ 19
Dry Roasted Hazelnuts (Nuts, hazelnuts or filberts, dry roasted, without salt added) 1 oz
25mcg (6% DV)
Standard Release (Common)
+ 20
Flax Seeds (Seeds, flaxseed) 1oz
24.7mcg (6% DV)
Standard Release (Common)
+ 21
Almond Paste (Nuts, almond paste) 1 oz
20.7mcg (5% DV)
Standard Release (Common)
+ 22
Roasted Chinese Chestnuts (Nuts, chestnuts, chinese, roasted) 1 oz
20.4mcg (5% DV)
Standard Release (Common)
+ 23
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
19.6mcg (5% DV)
Standard Release (Common)
+ 24
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
19.3mcg (5% DV)
Standard Release (Common)
+ 25
Chinese Chestnuts (Nuts, chestnuts, chinese, raw) 1 oz
19.3mcg (5% DV)
Standard Release (Common)
+ 26
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
18.7mcg (5% DV)
Standard Release (Common)
+ 27
Dried Pilinuts (Nuts, pilinuts, dried) 1 oz (15 kernels)
17mcg (4% DV)
Standard Release (Common)
+ 28
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
17mcg (4% DV)
Standard Release (Common)
+ 29
Raw Chestnuts (Peeled) (Nuts, chestnuts, european, raw, peeled) 1 oz
16.5mcg (4% DV)
Standard Release (Common)
+ 30
Dried Pinyon Pine Nuts (Nuts, pine nuts, pinyon, dried) 1 oz
16.5mcg (4% DV)
Standard Release (Common)
+ 31
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
16.5mcg (4% DV)
Standard Release (Common)
+ 32
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
16.2mcg (4% DV)
Standard Release (Common)
+ 33
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
16.2mcg (4% DV)
Standard Release (Common)
+ 34
Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)
15.6mcg (4% DV)
Standard Release (Common)
+ 35
Raw Ginko Nuts (Nuts, ginkgo nuts, raw) 1 oz
15.3mcg (4% DV)
Standard Release (Common)
+ 36
Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)) 1 tbsp
14.7mcg (4% DV)
Standard Release (Common)
+ 37
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
14.5mcg (4% DV)
Standard Release (Common)
+ 38
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
14.5mcg (4% DV)
Standard Release (Common)
+ 39
Boiled Breadfruit Nuts (Seeds) (Seeds, breadfruit seeds, boiled) 1 oz
13.9mcg (3% DV)
Standard Release (Common)
+ 40
Chia Seeds (Seeds, chia seeds, dried) 1 oz
13.9mcg (3% DV)
Standard Release (Common)
+ 41
Boiled Chinese Chestnuts (Nuts, chestnuts, chinese, boiled and steamed) 1 oz
13.1mcg (3% DV)
Standard Release (Common)
+ 42
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
12.5mcg (3% DV)
Standard Release (Common)
+ 43
Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz
11.4mcg (3% DV)
Standard Release (Common)
+ 44
Boiled Chestnuts (Nuts, chestnuts, european, boiled and steamed) 1 oz
10.8mcg (3% DV)
Standard Release (Common)
+ 45
Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)
9.7mcg (2% DV)
Standard Release (Common)
+ 46
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
8.8mcg (2% DV)
Standard Release (Common)
+ 47
Almond Butter (Nuts, almond butter, plain, without salt added) 1 tbsp
8.5mcg (2% DV)
Standard Release (Common)
+ 48
Raw Lotus Seeds (Seeds, lotus seeds, raw) 1 oz
8mcg (2% DV)
Standard Release (Common)
+ 49
Shredded Coconut Meat (Dried) (Nuts, coconut meat, dried (desiccated), sweetened, shredded) 1 cup, shredded
7.4mcg (2% DV)
Standard Release (Common)
+ 50
Coconut Water (Nuts, coconut water (liquid from coconuts)) 1 cup
7.2mcg (2% DV)
Standard Release (Common)
+ 51
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
7.1mcg (2% DV)
Standard Release (Common)
+ 52
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
7.1mcg (2% DV)
Standard Release (Common)
+ 53
Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)
6.2mcg (2% DV)
Standard Release (Common)
+ 54
Pecans (Nuts, pecans) 1 oz (19 halves)
6.2mcg (2% DV)
Standard Release (Common)
+ 55
Boiled Japanese Chestnuts (Nuts, chestnuts, japanese, boiled and steamed) 1 oz
4.8mcg (1% DV)
Standard Release (Common)
+ 56
Dry Roasted Pecans (Nuts, pecans, dry roasted, without salt added) 1 oz
4.5mcg (1% DV)
Standard Release (Common)
+ 57
Raw Macadamia Nuts (Nuts, macadamia nuts, raw) 1 oz (10-12 kernels)
3.1mcg (1% DV)
Standard Release (Common)
+ 58
Dry Roasted Macadamia Nuts (Nuts, macadamia nuts, dry roasted, without salt added) 1 oz (10-12 kernels)
2.8mcg (1% DV)
Standard Release (Common)
+ 59
Roasted Squash And Pumpkin Seeds (With Shells) (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 1 oz (85 seeds)
2.6mcg (1% DV)
Standard Release (Common)
+ 60
Dried Coconut (Toasted) (Nuts, coconut meat, dried (desiccated), toasted) 1 oz
2.6mcg (1% DV)
Standard Release (Common)
+ 61
Dried Coconut (Unsweetened) (Nuts, coconut meat, dried (desiccated), not sweetened) 1 oz
2.6mcg (1% DV)
Standard Release (Common)