Foods high in folate (B9)
The top 20 foods in our database by content per 100 g.
Daily target
400mcg
Reference intake for an adult woman aged 19–50. It differs for men and other age groups — the calculator works out yours.
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Most per 100 g
| # | Food · serving | 100 g | % of target | Cooked, 100 g |
|---|---|---|---|---|
| 1 | Mung beans | 625 mcg | 156% | 159.1 mcg |
| 2 | Chicken liver | 588 mcg | 147% | — |
| 3 | Chickpeas | 557 mcg | 139% | 171.9 mcg |
| 4 | Pinto beans | 525 mcg | 131% | 170.7 mcg |
| 5 | Lentils | 479 mcg | 120% | 158.1 mcg |
| 6 | Black beans | 444 mcg | 111% | 149.7 mcg |
| 7 | Kidney beans | 394 mcg | 99% | 130.8 mcg |
| 8 | White beans | 388 mcg | 97% | 80.8 mcg |
| 9 | Soybeans | 375 mcg | 94% | 53.6 mcg |
| 10 | Beef liver | 290 mcg | 73% | — |
| 11 | Peanutshandful (28 g): 67.2 mcg | 240 mcg | 60% | — |
| 12 | Sunflower seedstbsp (9 g): 20.4 mcg | 227 mcg | 57% | — |
| 13 | Pork liver | 212 mcg | 53% | — |
| 14 | Red lentils | 204 mcg | 51% | — |
| 15 | Spinach | 194 mcg | 49% | — |
| 16 | Quinoa | 184 mcg | 46% | 42 mcg |
| 17 | Kelp | 180 mcg | 45% | — |
| 18 | Parsleytbsp (4 g): 6.1 mcg | 152 mcg | 38% | — |
| 19 | Dilltbsp (1 g): 1.5 mcg | 150 mcg | 38% | — |
| 20 | Egg yolklarge egg yolk (17 g): 24.8 mcg | 146 mcg | 37% | — |
Values are for the food as sold: raw, and dry for grains and legumes. The “Cooked” column shows grains and legumes after boiling, accounting for water and losses. How other cooking methods change the food is shown on each food’s page.
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Other nutrients
Data: USDA FoodData Central.