Top Food High in Folate (Vit B9)
About Food and Folate (Vit B9)
There are quite a number of foods rich in folate, and most of this list will provide a significant portion of your recommended daily values.Some of the highest folate food include nutritional yeast, mung bean, edamame, soy flour, wheat germ, peanut flour, spinach, wheat flour, lentils and chickpeas. Other folate rich food are dijon mustard, parsley, egg yolk, sprouted peas, endive, romaine lettuce, baguette, breadfruit seeds, hemp seeds and beets.
We calculated the top foods for folate by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 foods highest in folate .
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Nutritional Yeast
In 1 tablespoon, nutritional yeast
has
281ug of
folate, or about
70% for adults.
| Folate (Vit B9) | |
|---|---|
|
281ug in 1 tablespoon (12g) |
1440ug in
200 Calories (62g) |
|
70%
|
360%
|
Complete nutrition for Nutritional Yeast
Mung Bean (raw)
1 cup of mung bean
contains
1294ug of
folate, or about
320% for adults.
| Folate (Vit B9) | |
|---|---|
|
1294ug in 1 cup (207g) |
360ug in
200 Calories (58g) |
|
320%
|
90%
|
Complete nutrition for Mung Bean
Edamame
In 1 cup, edamame
has
482ug of
folate, or about
120% for adults.
| Folate (Vit B9) | |
|---|---|
|
482ug in 1 cup (155g) |
514ug in
200 Calories (165g) |
|
120%
|
130%
|
Complete nutrition for Edamame
Soy Flour
1 cup of soy flour
contains
254ug of
folate, or about
64% for adults.
| Folate (Vit B9) | |
|---|---|
|
254ug in 1 cup (88g) |
155ug in
200 Calories (54g) |
|
64%
|
39%
|
Complete nutrition for Soy Flour
Wheat Germ
In 1 cup, wheat germ
has
323ug of
folate, or about
81% for adults.
| Folate (Vit B9) | |
|---|---|
|
323ug in 1 cup (115g) |
156ug in
200 Calories (56g) |
|
81%
|
39%
|
Complete nutrition for Wheat Germ
Peanut Flour
1 cup of peanut flour
contains
149ug of
folate, or about
37% for adults.
| Folate (Vit B9) | |
|---|---|
|
149ug in 1 cup (60g) |
152ug in
200 Calories (61g) |
|
37%
|
38%
|
Complete nutrition for Peanut Flour
Spinach
In 1 cup, spinach
has
58ug of
folate, or about
15% for adults.
| Folate (Vit B9) | |
|---|---|
|
58ug in 1 cup (30g) |
1687ug in
200 Calories (870g) |
|
15%
|
420%
|
Complete nutrition for Spinach
Wheat Flour
1 cup of wheat flour
contains
251ug of
folate, or about
63% for adults.
| Folate (Vit B9) | |
|---|---|
|
251ug in 1 cup (137g) |
101ug in
200 Calories (55g) |
|
63%
|
25%
|
Complete nutrition for Wheat Flour
Lentils (cooked)
In 1 cup, lentil
has
358ug of
folate, or about
90% for adults.
| Folate (Vit B9) | |
|---|---|
|
358ug in 1 cup (198g) |
312ug in
200 Calories (172g) |
|
90%
|
78%
|
Complete nutrition for Lentils
Chickpeas (cooked)
1 cup of chickpea
contains
282ug of
folate, or about
71% for adults.
| Folate (Vit B9) | |
|---|---|
|
282ug in 1 cup (164g) |
210ug in
200 Calories (122g) |
|
71%
|
52%
|
Complete nutrition for Chickpeas
Dijon Mustard (ground)
In 1 tablespoon, dijon mustard
has
10ug of
folate, or about
3% for adults.
| Folate (Vit B9) | |
|---|---|
|
10ug in 1 tablespoon (6.3g) |
64ug in
200 Calories (39g) |
|
3%
|
16%
|
Complete nutrition for Dijon Mustard
Parsley
1 cup of parsley
contains
91ug of
folate, or about
23% for adults.
| Folate (Vit B9) | |
|---|---|
|
91ug in 1 cup (60g) |
844ug in
200 Calories (556g) |
|
23%
|
210%
|
Complete nutrition for Parsley
Egg Yolk (raw)
1 large
egg yolk
has
25ug of
folate, or about
6% for adults.
| Folate (Vit B9) | |
|---|---|
|
25ug in 1 large (17g) |
91ug in
200 Calories (62g) |
|
6%
|
23%
|
Complete nutrition for Egg Yolk
Sprouted Peas
1 cup of sprouted pea
contains
173ug of
folate, or about
43% for adults.
| Folate (Vit B9) | |
|---|---|
|
173ug in 1 cup (120g) |
232ug in
200 Calories (161g) |
|
43%
|
58%
|
Complete nutrition for Sprouted Peas
Endive
In 1 head, endive
has
121ug of
folate, or about
30% for adults.
| Folate (Vit B9) | |
|---|---|
|
121ug in 1 head (85g) |
1670ug in
200 Calories (1176g) |
|
30%
|
420%
|
Complete nutrition for Endive
Romaine Lettuce
1 head of romaine lettuce
contains
851ug of
folate, or about
210% for adults.
| Folate (Vit B9) | |
|---|---|
|
851ug in 1 head (626g) |
1600ug in
200 Calories (1176g) |
|
210%
|
400%
|
Complete nutrition for Romaine Lettuce
Baguette
In 1 ounce, baguette
has
35ug of
folate, or about
9% for adults.
| Folate (Vit B9) | |
|---|---|
|
35ug in 1 ounce (28.35g) |
90ug in
200 Calories (74g) |
|
9%
|
23%
|
Complete nutrition for Baguette
Breadfruit Seeds (dried)
1 tablespoon of breadfruit seed
contains
11ug of
folate, or about
3% for adults.
| Folate (Vit B9) | |
|---|---|
|
11ug in 1 tablespoon (10g) |
62ug in
200 Calories (54g) |
|
3%
|
15%
|
Complete nutrition for Breadfruit Seeds
Hemp Seeds
In 1 cup, hemp seed
has
176ug of
folate, or about
44% for adults.
| Folate (Vit B9) | |
|---|---|
|
176ug in 1 cup (160g) |
40ug in
200 Calories (36g) |
|
44%
|
10%
|
Complete nutrition for Hemp Seeds
Beets
1 cup of beet
contains
148ug of
folate, or about
37% for adults.
| Folate (Vit B9) | |
|---|---|
|
148ug in 1 cup (136g) |
507ug in
200 Calories (465g) |
|
37%
|
130%
|
Complete nutrition for Beets