Vitamin B9 (folate) in Foods

List of foods with a high vitamin B9 (folate) content.

№ The amount of Percent Daily Value (DV) per 100 g
1 Goose liver 738µg 184.5%
2 Duck liver 738µg 184.5%
3 Turkey liver 691µg 172.8%
4 Chicken livers 560µg 140%
5 Chickpeas 557µg 139.3%
6 Soy protein concentrate 340µg 85%
7 Edamame 311µg 77.8%
8 Soy meal 303µg 75.8%
9 Soy-based protein powder 289µg 72.3%
10 Milk based protein powder 280µg 70%
11 Chervil 274µg 68.5%
12 Marjoram 274µg 68.5%
13 Sage 274µg 68.5%
14 Tarragon 274µg 68.5%
15 Beef liver 253µg 63.3%
16 Peanuts 240µg 60%
17 Oregano 237µg 59.3%
18 Dry roasted sunflower seeds 237µg 59.3%
19 Sunflower seeds 227µg 56.8%
20 Sunflower seed flour 222µg 55.5%
21 Egg yolk powder 209µg 52.3%
22 Cowpeas 208µg 52%
23 Wakame 196µg 49%
24 Turnip greens 194µg 48.5%
25 Spinach 194µg 48.5%
26 Lentils 181µg 45.3%
27 Bay leaf 180µg 45%
28 Kelp 180µg 45%
29 Soy protein isolate 176µg 44%
30 Cooked chickpeas 172µg 43%
31 Soy bean sprouts 172µg 43%
32 Pinto beans 172µg 43%
33 Pink beans 168µg 42%
34 Pork liver 163µg 40.8%
35 Mustard seed 162µg 40.5%
36 Mung beans 159µg 39.8%
37 Parsley 152µg 38%
38 Dill weed 150µg 37.5%
39 Cooked asparagus 149µg 37.3%
40 Black beans 149µg 37.3%
41 Laver 146µg 36.5%
42 Cooked spinach 146µg 36.5%
43 Raw egg yolk 146µg 36.5%
44 Pea sprouts 144µg 36%
45 Endive 142µg 35.5%
46 Kale 141µg 35.3%
47 Navy beans 140µg 35%
48 Focaccia 138µg 34.5%
49 Romaine lettuce 136µg 34%
50 Kidney beans 130µg 32.5%
51 Collard greens 129µg 32.3%
52 Egg substitute (powder) 125µg 31.3%
53 Adzuki beans 121µg 30.3%
54 Pinto beans sprouts 118µg 29.5%
55 Sesame seeds 115µg 28.8%
56 Peppermint 114µg 28.5%
57 Beechnuts 113µg 28.3%
58 Hazelnuts 113µg 28.3%
59 Fireweed 112µg 28%
60 Pigeon peas 111µg 27.8%
61 Chicory greens 110µg 27.5%
62 Hemp seed 110µg 27.5%
63 Rye bread 110µg 27.5%
64 Rosemary 109µg 27.3%
65 Beets 109µg 27.3%
66 Cooked broccoli 108µg 27%
67 Sweet yeast bread 108µg 27%
68 Pita bread 107µg 26.8%
69 Bread crumbs 107µg 26.8%
70 Spearmint 105µg 26.3%
71 Wheat bran bread 105µg 26.3%
72 Chives 105µg 26.3%
73 Fava beans 104µg 26%
74 Chinese broccoli 104µg 26%
75 Naan 102µg 25.5%
76 Lentil sprouts 100µg 25%
77 Cooked chinese broccoli 99µg 24.8%
78 Walnuts 98µg 24.5%
79 Roasted peanuts 97µg 24.3%
80 Arugula 97µg 24.3%
81 Broad beans (raw) 96µg 24%
82 Toasted sesame seeds 96µg 24%
83 Sisymbrium seeds 95µg 23.8%
84 Chayote 93µg 23.3%
85 Saffron 93µg 23.3%
86 Artichokes 89µg 22.3%
87 Dry roasted hazelnuts 88µg 22%
88 Flaxseed 87µg 21.8%
89 Rice bran bread 86µg 21.5%
90 Amaranth leaves 85µg 21.3%
91 Wheat bread 85µg 21.3%
92 Rapini 83µg 20.8%
93 Grape leaves 83µg 20.8%
94 Beef kidney 83µg 20.8%
95 Poppy seeds 82µg 20.5%
96 Avocado 81µg 20.3%
97 Oat bran bread 81µg 20.3%
98 Savoy cabbage 80µg 20%
99 Garden cress 80µg 20%
100 Chicken hearts 80µg 20%
101 Roe (fish eggs) 80µg 20%
102 Cooked beets 80µg 20%
103 Duck eggs 80µg 20%
104 Wheat bran 79µg 19.8%
105 Escarole 78µg 19.5%
106 Mussels 76µg 19%
107 Ground mace 76µg 19%
108 Goose egg 76µg 19%
109 Multigrain bread 75µg 18.8%
110 Triticale flour 74µg 18.5%
111 Butterhead lettuce 73µg 18.3%
112 Cooked rapini 71µg 17.8%
113 Turkey eggs 71µg 17.8%
114 Roasted cashews 69µg 17.3%
115 Tortilla 69µg 17.3%
116 Basil 68µg 17%
117 Parsnips 67µg 16.8%
118 Chinese cabbage 66µg 16.5%
119 Butternuts 66µg 16.5%
120 Quail eggs 66µg 16.5%
121 Peas 65µg 16.3%
122 Green peas 65µg 16.3%
123 Brie cheese 65µg 16.3%
124 Halva 65µg 16.3%
125 Leeks 64µg 16%
126 Hamburger (McDonald's) 64µg 16%
127 Broccoli 63µg 15.8%
128 Rice bran 63µg 15.8%
129 Coriander 62µg 15.5%
130 Camembert cheese 62µg 15.5%
131 Oatmeal bread 62µg 15.5%
132 Brussels sprouts 61µg 15.3%
133 Mung bean sprouts 61µg 15.3%
134 Okra 60µg 15%
135 Cooked brussels sprouts 60µg 15%
136 Pili nuts 60µg 15%
137 Radicchio 60µg 15%
138 Foie gras 60µg 15%
139 Lupin beans 59µg 14.8%
140 Oatmeal 59µg 14.8%
141 Kidney bean sprouts 59µg 14.8%
142 Cheeseburger (McDonald's) 59µg 14.8%
143 Broad beans 58µg 14.5%
144 Chestnuts 58µg 14.5%
145 Pumpkin seed 58µg 14.5%
146 Limburger cheese 58µg 14.5%
147 Fenugreek seed 57µg 14.3%
148 Horseradish 57µg 14.3%
149 Cauliflower 57µg 14.3%
150 Roasted almonds 55µg 13.8%
151 Buckwheat flour 54µg 13.5%
152 Soy beans 54µg 13.5%
153 Kimchi 52µg 13%
154 Oat bran 52µg 13%
155 Asparagus 52µg 13%
156 Crab 51µg 12.8%
157 Chili pepper 51µg 12.8%
158 Pistachio nuts 51µg 12.8%
159 Dry roasted pistachio nuts 51µg 12.8%
160 Guava 49µg 12.3%
161 Chia seeds 49µg 12.3%
162 Roquefort cheese 49µg 12.3%
163 Hotdog 49µg 12.3%
164 Enoki mushrooms 48µg 12%
165 Corn flour 48µg 12%
166 Rye crispbread 47µg 11.8%
167 Raw eggs 47µg 11.8%
168 Red bell peppers 46µg 11.5%
169 Thyme 45µg 11.3%
170 Yardlong beans 45µg 11.3%
171 Hard-boiled eggs 44µg 11%
172 Canned green peas 44µg 11%
173 Almonds 44µg 11%
174 Whole-wheat flour 44µg 11%
175 Crayfish 44µg 11%
176 Cooked cauliflower 44µg 11%
177 Cabbage 43µg 10.8%
178 Homemade pasta 43µg 10.8%
179 Mango 43µg 10.8%
180 Quinoa 42µg 10.5%
181 Sweet corn 42µg 10.5%
182 Millet flour 42µg 10.5%
183 Onion rings 42µg 10.5%
184 Whole-wheat bread 42µg 10.5%
185 Pork kidneys 41µg 10.3%
186 Hearts of palm 39µg 9.8%
187 Pomegranates 38µg 9.5%
188 Oyster mushrooms 38µg 9.5%
189 Crackers 38µg 9.5%
190 Barley malt flour 38µg 9.5%
191 Wheat sprouts 38µg 9.5%
192 Lettuce 38µg 9.5%
193 Pancakes 37µg 9.3%
194 Dry milk 37µg 9.3%
195 Papayas 37µg 9.3%
196 Durian 36µg 9%
197 Canned corn 36µg 9%
198 Pumpkin leaves 36µg 9%
199 Allspice 36µg 9%
200 Red leaf lettuce 36µg 9%