Foods high in folate (B9)
The top 20 foods in our database by content per 100 g. Data from USDA FoodData Central.
The reference daily intake for women aged 19–50 is 400 mcg. It differs for men and other age groups — the calculator works out yours.
Most per 100 g
| Food | 100 g | % of target | Cooked, 100 g | Serving |
|---|---|---|---|---|
| Mung beans | 625 mcg | 156% | 159.1 mcg | — |
| Chicken liver | 588 mcg | 147% | — | — |
| Chickpeas | 557 mcg | 139% | 171.9 mcg | — |
| Pinto beans | 525 mcg | 131% | 170.7 mcg | — |
| Lentils | 479 mcg | 120% | 158.1 mcg | — |
| Black beans | 444 mcg | 111% | 149.7 mcg | — |
| Kidney beans | 394 mcg | 99% | 130.8 mcg | — |
| White beans | 388 mcg | 97% | 80.8 mcg | — |
| Soybeans | 375 mcg | 94% | 53.6 mcg | — |
| Beef liver | 290 mcg | 73% | — | — |
| Peanuts | 240 mcg | 60% | — | handful (28 g): 67.2 mcg |
| Sunflower seeds | 227 mcg | 57% | — | tbsp (9 g): 20.4 mcg |
| Pork liver | 212 mcg | 53% | — | — |
| Red lentils | 204 mcg | 51% | — | — |
| Spinach | 194 mcg | 49% | — | — |
| Quinoa | 184 mcg | 46% | 42 mcg | — |
| Kelp | 180 mcg | 45% | — | — |
| Parsley | 152 mcg | 38% | — | tbsp (4 g): 6.1 mcg |
| Dill | 150 mcg | 38% | — | tbsp (1 g): 1.5 mcg |
| Egg yolk | 146 mcg | 37% | — | large egg yolk (17 g): 24.8 mcg |
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.
How much do you get each day?
Add meals to the diary — the calculator adds up your vitamins and minerals for the day and shows what’s missing.
Open the diaryData: USDA FoodData Central.