Vitamin B9 (folate) in Fruits and Vegetables

List of fruits and vegetables with a high vitamin B9 (folate) content.

№ The amount of Percent Daily Value (DV) per 100 g
1 Chickpeas 557µg 139.3%
2 Soy protein concentrate 340µg 85%
3 Edamame 311µg 77.8%
4 Soy meal 303µg 75.8%
5 Peanuts 240µg 60%
6 Cowpeas 208µg 52%
7 Turnip greens 194µg 48.5%
8 Spinach 194µg 48.5%
9 Lentils 181µg 45.3%
10 Soy protein isolate 176µg 44%
11 Cooked chickpeas 172µg 43%
12 Soy bean sprouts 172µg 43%
13 Pinto beans 172µg 43%
14 Pink beans 168µg 42%
15 Mung beans 159µg 39.8%
16 Parsley 152µg 38%
17 Cooked asparagus 149µg 37.3%
18 Black beans 149µg 37.3%
19 Cooked spinach 146µg 36.5%
20 Pea sprouts 144µg 36%
21 Endive 142µg 35.5%
22 Kale 141µg 35.3%
23 Navy beans 140µg 35%
24 Romaine lettuce 136µg 34%
25 Kidney beans 130µg 32.5%
26 Collard greens 129µg 32.3%
27 Adzuki beans 121µg 30.3%
28 Pinto beans sprouts 118µg 29.5%
29 Pigeon peas 111µg 27.8%
30 Chicory greens 110µg 27.5%
31 Beets 109µg 27.3%
32 Cooked broccoli 108µg 27%
33 Chives 105µg 26.3%
34 Fava beans 104µg 26%
35 Chinese broccoli 104µg 26%
36 Lentil sprouts 100µg 25%
37 Cooked chinese broccoli 99µg 24.8%
38 Roasted peanuts 97µg 24.3%
39 Arugula 97µg 24.3%
40 Broad beans (raw) 96µg 24%
41 Chayote 93µg 23.3%
42 Artichokes 89µg 22.3%
43 Amaranth leaves 85µg 21.3%
44 Rapini 83µg 20.8%
45 Grape leaves 83µg 20.8%
46 Avocado 81µg 20.3%
47 Savoy cabbage 80µg 20%
48 Garden cress 80µg 20%
49 Cooked beets 80µg 20%
50 Escarole 78µg 19.5%
51 Butterhead lettuce 73µg 18.3%
52 Cooked rapini 71µg 17.8%
53 Parsnips 67µg 16.8%
54 Chinese cabbage 66µg 16.5%
55 Peas 65µg 16.3%
56 Green peas 65µg 16.3%
57 Leeks 64µg 16%
58 Broccoli 63µg 15.8%
59 Coriander 62µg 15.5%
60 Brussels sprouts 61µg 15.3%
61 Mung bean sprouts 61µg 15.3%
62 Okra 60µg 15%
63 Cooked brussels sprouts 60µg 15%
64 Radicchio 60µg 15%
65 Lupin beans 59µg 14.8%
66 Kidney bean sprouts 59µg 14.8%
67 Broad beans 58µg 14.5%
68 Fenugreek seed 57µg 14.3%
69 Cauliflower 57µg 14.3%
70 Soy beans 54µg 13.5%
71 Kimchi 52µg 13%
72 Asparagus 52µg 13%
73 Chili pepper 51µg 12.8%
74 Guava 49µg 12.3%
75 Red bell peppers 46µg 11.5%
76 Yardlong beans 45µg 11.3%
77 Canned green peas 44µg 11%
78 Cooked cauliflower 44µg 11%
79 Cabbage 43µg 10.8%
80 Mango 43µg 10.8%
81 Sweet corn 42µg 10.5%
82 Hearts of palm 39µg 9.8%
83 Pomegranates 38µg 9.5%
84 Lettuce 38µg 9.5%
85 Papayas 37µg 9.3%
86 Durian 36µg 9%
87 Canned corn 36µg 9%
88 Pumpkin leaves 36µg 9%
89 Red leaf lettuce 36µg 9%
90 Celery 36µg 9%
91 Alfalfa sprouts 36µg 9%
92 Shallots 34µg 8.5%
93 Green beans (snap beans) 33µg 8.3%
94 Oranges 30µg 7.5%
95 Cooked cabbage 30µg 7.5%
96 Lamb's quarters 30µg 7.5%
97 Green onions 30µg 7.5%
98 Iceberg lettuce 29µg 7.3%
99 Tofu 29µg 7.3%
100 Daikon 28µg 7%
101 Zucchini 28µg 7%
102 Dandelion greens 27µg 6.8%
103 Fennel 27µg 6.8%
104 Salsify 26µg 6.5%
105 Loganberries 26µg 6.5%
106 Lima beans 26µg 6.5%
107 Blackberry 25µg 6.3%
108 Potato starch 25µg 6.3%
109 Kiwifruit 25µg 6.3%
110 Radish 25µg 6.3%
111 Jackfruit 24µg 6%
112 Clementines 24µg 6%
113 Strawberry 24µg 6%
114 Cooked leek 24µg 6%
115 French fried potatoes 23µg 5.8%
116 Chicory roots 23µg 5.8%
117 Cooked sweet corn 23µg 5.8%
118 Hot chili pepper 23µg 5.8%
119 Feijoa 23µg 5.8%
120 Cherimoya 23µg 5.8%
121 Amaranth grain 22µg 5.5%
122 Cardoon 22µg 5.5%
123 Plantains 22µg 5.5%
124 Rutabaga 21µg 5.3%
125 Cantaloupe melon 21µg 5.3%
126 Raspberries 21µg 5.3%
127 Patty pan squash 21µg 5.3%
128 Bananas 20µg 5%
129 Burdock root 20µg 5%
130 Honeydew melon 19µg 4.8%
131 Onion 19µg 4.8%
132 Carrots 19µg 4.8%
133 Firm tofu 19µg 4.8%
134 Taro root 19µg 4.8%
135 Dates (deglet noor) 19µg 4.8%
136 Pineapple 18µg 4.5%
137 Wasabi 18µg 4.5%
138 Red cabbage 18µg 4.5%
139 Soy sauce (tamari) 18µg 4.5%
140 Kumquat 17µg 4.3%
141 Cooked collard greens 16µg 4%
142 Kohlrabi 16µg 4%
143 Welsh onion 16µg 4%
144 Tangerines 16µg 4%
145 Pokeberry shoots 16µg 4%
146 Pumpkin 16µg 4%
147 Yam 16µg 4%
148 Beet greens 15µg 3.8%
149 Raw potatoes 15µg 3.8%
150 Cooked onion 15µg 3.8%
151 Tomatoes 15µg 3.8%
152 Turnips 15µg 3.8%
153 Dates (medjool) 15µg 3.8%
154 Mammy-apple 14µg 3.5%
155 Eggplant 14µg 3.5%
156 Dried bananas 14µg 3.5%
157 Acerola 14µg 3.5%
158 Litchis 14µg 3.5%
159 Swiss chard 14µg 3.5%
160 Passion fruit 14µg 3.5%
161 Boiled carrots 14µg 3.5%
162 Loquats 14µg 3.5%
163 Breadfruit 14µg 3.5%
164 Sapodilla 14µg 3.5%
165 Soursop 14µg 3.5%
166 Tamarinds 14µg 3.5%
167 Grapefruit 13µg 3.3%
168 Cooked tomatoes 13µg 3.3%
169 Hydrolyzed soy sauce 13µg 3.3%
170 Jerusalem artichoke 13µg 3.3%
171 Dock 13µg 3.3%
172 Ground ginger 13µg 3.3%
173 Cooked kohlrabi 12µg 3%
174 Purslane 12µg 3%
175 Carambola 12µg 3%
176 Raw sweet potato 11µg 2.8%
177 Ginger root 11µg 2.8%
178 Lemons 11µg 2.8%
179 Dried apricots 10µg 2.5%
180 Green bell peppers 10µg 2.5%
181 Apricots 9µg 2.3%
182 Watercress 9µg 2.3%
183 Potatoes 9µg 2.3%
184 Boiled potatoes 9µg 2.3%
185 Cooked turnips 9µg 2.3%
186 Extra-firm tofu 9µg 2.3%
187 Cooked pumpkin 9µg 2.3%
188 Cherry 8µg 2%
189 Mashed potatoes (milk and butter added) 8µg 2%
190 Lime 8µg 2%
191 Rambutan 8µg 2%
192 Red and white currants 8µg 2%
193 Pear 7µg 1.8%
194 Cucumber 7µg 1.8%
195 Rhubarb 7µg 1.8%
196 Tomatillos 7µg 1.8%
197 Mamey sapote 7µg 1.8%
198 Sweet potato 6µg 1.5%
199 Elderberry 6µg 1.5%
200 Blueberries 6µg 1.5%