Top Nuts High in Folate (Vit B9)
About Nuts and Folate (Vit B9)
Most nuts are fairly low in folate, but some contain more than others.Some of the highest folate nuts include breadfruit seeds, hemp seeds, lotus seeds, walnut, hazelnut, flaxseeds, chestnut, pili nut, pistachio and chia seeds. Other folate rich nuts are almonds, pine nut, coconut, coconut cream, brazil nut and pecan.
We calculated the top nuts for folate by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 16 nuts highest in folate .
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Breadfruit Seeds (dried)
In 1 tablespoon, breadfruit seed
has
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
1 cup of hemp seed
contains
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
Lotus Seeds (dried)
In 1 cup, lotus seed
has
33ug of
folate, or about
8% for adults.
| Folate (Vit B9) | |
|---|---|
|
33ug in 1 cup (32g) |
63ug in
200 Calories (60g) |
|
8%
|
16%
|
Complete nutrition for Lotus Seeds
Walnut
1 cup of walnut
contains
115ug of
folate, or about
29% for adults.
| Folate (Vit B9) | |
|---|---|
|
115ug in 1 cup (117g) |
30ug in
200 Calories (31g) |
|
29%
|
7%
|
Complete nutrition for Walnut
Hazelnut
In 1 cup, hazelnut
has
200ug of
folate, or about
50% for adults.
| Folate (Vit B9) | |
|---|---|
|
200ug in 1 cup (226.8g) |
27ug in
200 Calories (31g) |
|
50%
|
7%
|
Complete nutrition for Hazelnut
Flaxseeds
1 cup of flaxseed
contains
146ug of
folate, or about
37% for adults.
| Folate (Vit B9) | |
|---|---|
|
146ug in 1 cup (168g) |
33ug in
200 Calories (37g) |
|
37%
|
8%
|
Complete nutrition for Flaxseeds
Chestnut
In 1 cup, chestnut
has
100ug of
folate, or about
25% for adults.
| Folate (Vit B9) | |
|---|---|
|
100ug in 1 cup (143g) |
57ug in
200 Calories (82g) |
|
25%
|
14%
|
Complete nutrition for Chestnut
Pili Nut (dried)
1 cup of pili nut
contains
72ug of
folate, or about
18% for adults.
| Folate (Vit B9) | |
|---|---|
|
72ug in 1 cup (120g) |
17ug in
200 Calories (28g) |
|
18%
|
4%
|
Complete nutrition for Pili Nut
Pistachio
In 1 cup, pistachio
has
63ug of
folate, or about
16% for adults.
| Folate (Vit B9) | |
|---|---|
|
63ug in 1 cup (123g) |
18ug in
200 Calories (35g) |
|
16%
|
4%
|
Complete nutrition for Pistachio
Chia Seeds (dried)
1 ounce of chia seed
contains
14ug of
folate, or about
3% for adults.
| Folate (Vit B9) | |
|---|---|
|
14ug in 1 ounce (28.35g) |
20ug in
200 Calories (41g) |
|
3%
|
5%
|
Complete nutrition for Chia Seeds
Almonds
In 1 cup, almond
has
63ug of
folate, or about
16% for adults.
| Folate (Vit B9) | |
|---|---|
|
63ug in 1 cup (143g) |
15ug in
200 Calories (35g) |
|
16%
|
4%
|
Complete nutrition for Almonds
Pine Nut (dried)
1 cup of pine nut
contains
46ug of
folate, or about
11% for adults.
| Folate (Vit B9) | |
|---|---|
|
46ug in 1 cup (135g) |
10ug in
200 Calories (30g) |
|
11%
|
3%
|
Complete nutrition for Pine Nut
Coconut
In 1 cup, coconut
has
21ug of
folate, or about
5% for adults.
| Folate (Vit B9) | |
|---|---|
|
21ug in 1 cup (80g) |
15ug in
200 Calories (56g) |
|
5%
|
4%
|
Complete nutrition for Coconut
Coconut Cream
1 cup of coconut cream
contains
55ug of
folate, or about
14% for adults.
| Folate (Vit B9) | |
|---|---|
|
55ug in 1 cup (240g) |
14ug in
200 Calories (61g) |
|
14%
|
3%
|
Complete nutrition for Coconut Cream
Brazil Nut (dried)
In 1 cup, brazil nut
has
29ug of
folate, or about
7% for adults.
| Folate (Vit B9) | |
|---|---|
|
29ug in 1 cup (133g) |
6.7ug in
200 Calories (30g) |
|
7%
|
2%
|
Complete nutrition for Brazil Nut
Pecan
1 cup of pecan
contains
24ug of
folate, or about
6% for adults.
| Folate (Vit B9) | |
|---|---|
|
24ug in 1 cup (109g) |
6.4ug in
200 Calories (29g) |
|
6%
|
2%
|
Complete nutrition for Pecan