Nutrition Guide: Vitamin B9 (Folate)
Whole foods with the highest amounts of vitamin B9 (folate)…
- All
- Beans & Legumes
- Eggs & Dairy
- Fruits
- Grains
- Herbs & Spices
- Nuts & Seeds
- Poultry & Meats
- Seafood
- Vegetables
Edamame
Amount: 1 cup (155 g)
Vit B9 Folate: 482
Lentils
Amount: 1 cup cooked (198 g)
Vit B9 Folate: 358
Pinto Beans
Amount: 1 cup (171 g)
Vit B9 Folate: 294
Garbanzo Beans (Chickpeas)
Amount: 1 cup (164 g)
Vit B9 Folate: 282
Asparagus
Amount: 1 cup (180g)
Vit B9 Folate: 268
Spinach
Amount: 1 cup (30g)
Vit B9 Folate: 263
Navy Beans
Amount: 1 cup cooked (182 g)
Vit B9 Folate: 255
Kidney Beans
Amount: 1 cup (177 g)
Vit B9 Folate: 230
Turnip Greens
Amount: 1 cup cooked (144 g)
Vit B9 Folate: 170
Broccoli
Amount: 1 cup (156 g)
Vit B9 Folate: 168
Lima Beans
Amount: 1 cup (188 g) cooked
Vit B9 Folate: 156
Beets
Amount: 1 cup (170g)
Vit B9 Folate: 136
Romaine Lettuce
Amount: 2 cups (94 g)
Vit B9 Folate: 128
Split Peas
Amount: 1 cup cooked (196 g)
Vit B9 Folate: 127
Avocados
Amount: 1 cup, sliced (146g)
Vit B9 Folate: 122
Papaya
Amount: 1 medium (276 g)
Vit B9 Folate: 102.1
Brussels Sprouts
Amount: 1 cup cooked (156 g)
Vit B9 Folate: 93.6
Soybeans
Amount: 1 cup cooked (172 g)
Vit B9 Folate: 92.88
Peanuts
Amount: .25 cup (36.5 g)
Vit B9 Folate: 87.6
Green Peas
Amount: 1 cup (138 g)
Vit B9 Folate: 86.8
Sunflower Seeds
Amount: .25 cup (35 g)
Vit B9 Folate: 79.5
Quinoa
Amount: 1 cup cooked
Vit B9 Folate: 78
Bok Choy
Amount: 1 cup cooked (170 g)
Vit B9 Folate: 69.7
Black Beans
Amount: 1 cup cooked
Vit B9 Folate: 64
Cauliflower
Amount: 1 cup (124 g)
Vit B9 Folate: 54.56
Potatoes
Amount: 1 cup baked (173 g)
Vit B9 Folate: 48.4
Parsley
Amount: .5 cup (30.4 g)
Vit B9 Folate: 46
Sea Vegetables
Amount: 1 tbs dried (5 g)
Vit B9 Folate: 45.6
Bell Peppers
Amount: 1 cup (92 g)
Vit B9 Folate: 42
Green Beans
Amount: 1 cup (125 g)
Vit B9 Folate: 41.3
Winter Squash
Amount: 1 cup cooked (205 g)
Vit B9 Folate: 41
Oranges
Amount: 1 medium (131 g)
Vit B9 Folate: 39.3
Celery
Amount: 1 cup raw (101 g)
Vit B9 Folate: 36.36
Cabbage
Amount: 1 cup (150 g)
Vit B9 Folate: 36
Summer Squash
Amount: 1 cup cooked (180 g)
Vit B9 Folate: 36
Sesame Seeds
Amount: .25 cup dried (36 g)
Vit B9 Folate: 34.9
Strawberries
Amount: 1 cup (144 g)
Vit B9 Folate: 34.6
Cantaloupe
Amount: 1 cup (160 g)
Vit B9 Folate: 33.6
Millet
Amount: 1 cup cooked (174 g)
Vit B9 Folate: 33.06
Tofu
Amount: 4 oz (113 g)
Vit B9 Folate: 33
Onions
Amount: 1 cup cooked (210 g)
Vit B9 Folate: 31.5
Collard Greens
Amount: 1 cup cooked (190 g)
Vit B9 Folate: 30.4
Pineapple
Amount: 1 cup (165 g)
Vit B9 Folate: 29.7
Walnuts
Amount: .25 cup (30 g)
Vit B9 Folate: 29.4
Tomatoes
Amount: 1 cup (180 g)
Vit B9 Folate: 27
Shrimp
Amount: 4 oz (113 g) lg steamed
Vit B9 Folate: 27
Raspberries
Amount: 1 cup fresh (123 g)
Vit B9 Folate: 25.83
Leeks
Amount: 1 cup cooked (104 g)
Vit B9 Folate: 24.96
Tempeh
Amount: 4 oz (113 g)
Vit B9 Folate: 23.8
Bananas
Amount: 1 medium (118 g)
Vit B9 Folate: 23.6
Buckwheat
Amount: 1 cup cooked (168 g)
Vit B9 Folate: 23.52
Fennel
Amount: 1 cup raw (87 g)
Vit B9 Folate: 23.49
Carrots
Amount: 1 cup (122 g)
Vit B9 Folate: 23.2
Mangos
Amount: 1 cup (165 g)
Vit B9 Folate: 23.1
Scallops
Amount: 4 oz (113 g) steamed
Vit B9 Folate: 22.68
Eggs (Pasture-raised)
Amount: 1 lg hard boiled
Vit B9 Folate: 22
Oats
Amount: .25 cup uncooked (39 g)
Vit B9 Folate: 21.8
Lamb (Grass-fed)
Amount: 4 oz loin roasted
Vit B9 Folate: 21.55
Rye (Whole Grain)
Amount: .33 cup dry (55.8 g)
Vit B9 Folate: 21.19
Pumpkin Seeds
Amount: .25 cup shelled (32.25 g)
Vit B9 Folate: 18.7
Mushrooms, Crimini
Amount: 1 cup (72 g)
Vit B9 Folate: 18
Corn, Yellow
Amount: 1 cooked (77 g)
Vit B9 Folate: 17.8
Kiwifruit
Amount: 1 2" fresh (69 g)
Vit B9 Folate: 17.25
Yogurt (Grass-fed)
Amount: 1 cup whole milk
Vit B9 Folate: 17.15
Kale
Amount: 1 cup (130 g)
Vit B9 Folate: 16.9
Swiss Chard
Amount: 1 cup cooked (175 g)
Vit B9 Folate: 15.8
Mushrooms, Shiitake
Amount: .5 cup (72.5 g)
Vit B9 Folate: 15.2
Salmon
Amount: 4 oz (113 g) wild, broiled
Vit B9 Folate: 14.74
Beef (Grass Fed)
Amount: 4 oz steak cooked (113 g)
Vit B9 Folate: 14.74
Basil
Amount: .5 cup (21 g)
Vit B9 Folate: 14.4
Eggplant
Amount: 1 cup cooked (99 g)
Vit B9 Folate: 13.9
Grapefruit
Amount: .5 medium (128 g)
Vit B9 Folate: 12.8
Mustard Greens
Amount: 1 cup cooked (140 g)
Vit B9 Folate: 12.6
Pears
Amount: 1 medium (178 g)
Vit B9 Folate: 12.46
Lemons & Limes
Amount: .25 cup (61 g)
Vit B9 Folate: 12.2
Flaxseeds
Amount: 2 tbs ground (14 g)
Vit B9 Folate: 12.18
Sweet Potato
Amount: 1 cup (200 g)
Vit B9 Folate: 12
Barley
Amount: .33 cup dry (61.3 g)
Vit B9 Folate: 11.65
Almonds
Amount: .25 cup (23 g)
Vit B9 Folate: 11.5
Turkey (Pasture-raised)
Amount: 4 oz light meat roasted
Vit B9 Folate: 11.34
Cashews
Amount: .25 cup (40 g)
Vit B9 Folate: 10
Arugula
Amount: .5 cup (10 g)
Vit B9 Folate: 9.7
Blueberries
Amount: 1 cup (148 g)
Vit B9 Folate: 8.9
Brown Rice
Amount: 1 cup cooked (195 g)
Vit B9 Folate: 7.8
Cucumber
Amount: 1 cup raw (104 g)
Vit B9 Folate: 7.28
Whole Wheat Pasta
Amount: 1 cup cooked (140 g)
Vit B9 Folate: 7
Cow’s Milk (100% Grass-fed)
Amount: 4 oz (122 g)
Vit B9 Folate: 6.1
Apple
Amount: 1 Medium (182 g)
Vit B9 Folate: 5.5
Cheese (100% Grass-fed)
Amount: 1 oz cheddar
Vit B9 Folate: 5.1
Cilantro
Amount: .5 cup (8 g)
Vit B9 Folate: 4.96
Watermelon
Amount: 1 cup (152 g)
Vit B9 Folate: 4.56
Chicken (Pasture-raised)
Amount: 4 oz breast roasted
Vit B9 Folate: 4.54
Plums & Prunes
Amount: 1 fresh (66 g)
Vit B9 Folate: 3.3
Miso
Amount: 1 tbs (17 g)
Vit B9 Folate: 3.27
Apricots
Amount: 1 whole (35 g)
Vit B9 Folate: 3.15
Grapes
Amount: 1 cup (151 g)
Vit B9 Folate: 3.02
Figs
Amount: 1 medium fresh (50 g)
Vit B9 Folate: 3
Tuna, Yellowfin
Amount: 4 oz (113 g) baked
Vit B9 Folate: 2.27
Cranberries
Amount: 1 cup fresh (100 g)
Vit B9 Folate: 1
Olives, Black
Amount: 1 cup (134 g)
Vit B9 Folate: 0
Chia Seeds
Amount: 2 tbs (28 g)
Vit B9 Folate: